[quote=“count of monte cristo, post: 752966, member: 348”]thanks for confirming my doubts… it seems the only way gaa coaches know how to get teams in shape is to run long distances…
kev, any advice for exercises, sprinting to imrpove anaerobic fitness?[/quote]
Well you have 2 choices. I’m looking at this for you to build strength an power to sprint and accelerate better. If you have 3 weeks, do one of theses and do it the next 2 weeks. Do the same one you pick both weeks. These will fatigue you big style, especially your CNS so allow for a bit of extra sleep and don’t do it too close to training or definitely not before a game. Monday morning is the absolute ideal time, but Monday night might be more realistic. Or Sunday if not playing a game.
You need a gym, and you need a field or track. You don’t have to one right after the other, but within 30-45 mins in option 1. Option 2 needs a gym and nothing else. I prefer option 1, but logistics and facilities might inhibit.
Option 1.
Warm up with mobility, jogging, dynamics etc. Heel flicks, high knees, A & B skips would be important.
2-4 x 60M - just stride out, 60-70%. do as many as it makes you to feel really warm.
3 x 30M slow start sprint. Basically start relaxed but then try and get to sprint within 30.
6 x 30M Flat out. Sprinter start (down low), take off fast and push hard, arms and feet top speed. Think like a sprinter. Full recovery, maybe walk 60-90M. I mean total recovery.
2-3 x 60M at Top speed.
Weights - Preferably within 30-45 Mins
Squat 3-5 x 90%1Rm
Bench 5 x 90-95% 1Rm
Chins 5 x 3 (add weight)
Massive stretch. 20 plus secs on everything x 2
Option 2
Potentiation Training
Warm up as normal but add 2-3 very light sets of the strength exercises before you do each multiple section. As in before squatting and squat jumping starts at all, do very light Squats first, bodyweight, then bar.
Set 1
3-5 sets (depending on How you feel)
Squats @90-95% followed by weights Squat Jumps @30% Squat 1RM within 1 min
Rest 5 Mins
Set 2
3-5 sets of
Bench press @90-95% with Speed Bench @30% - same way as above
5 Muns rest
Set 3
2-3 sets of
Single leg Romanian Dead lifts x 5 Each leg with Broad (frog) Jumps x 5
5 mins rest
2-3 Sets of
Chins x 5 with Supine Power Bar Pulls x 5
Cool Down
Supine bar pulls are you lying under a bar horizontal holding a bar that’s about waist height. You pull up hard, release slightly and quickle, hold, and drop down back slowly. Tougher than you might think.
I would only ever do sessions like this once a week, for 2 weeks and have at least a week off, sometimes more. Sessions like these need to be used sparingly. It seems like it will run into your championship well.
Set 4
2-3 sets of
