I went for a 750m swim this evening, I bet I feel just as good as you do without half the amount of shaping or shite.
No shaping involved, I’m not sure what you mean by shite but fair enough. Hopefully my next gym will have a pool and I can go swimming too.
[quote=“glasagusban, post: 847350, member: 1533”]
Preacher curls [/quote]
Your vaginal walls will be in agony tomorrow pal. 
I think I tore my hymen…
[quote=“Hisenberg, post: 847329, member: 1749”]http://www.runnersworld.com/race-training/when-to-stop-strength-training
Interesting article here Caoimh, could you relate this method to the gaa?[/quote]
It’s based on endurance running. Hurling and football need high physical endurance but not just in running. It’s not that far off my thinking (and my experience and education). Dependingon the person you start losing your max strength after 7-10 days. Hence why I go for still doing the movements for maybe 3 sets but 2 are sub-max. The one heavy one hits your CNS Enough to remind it how strong you are and use those fast twitch fibers. It’s a use them or lose them situation of the top 5-10%.
Now all known sports and exercise physiology states no strength, no power. Strength comes first.
So your playing championship on a Sunday. You normally do strength training mondayand Wednesday. 13 days back on the Monday could be your last relatively hard session, tapering down to what I suggest on the next Monday and maybe some core and mobility on the 2nd Wednesday.
You last (and only one set of mYbe 3 exercises) heavy lifting, this maintaining close to 100% strength, is 6 days before championship. That’s ideal.
Pure Running may have a different angle. I would be interested to know the change in bodyweight of the participants in that test. A long taper off of strength training may see a slight drop in weight. This may mean a slight pick up in volocity and efficiency. That’s more important to endurance running. Whereas in Gaelic games acceleration/deceleration and power are massive components of the game and these may be affected by losses in strength.
[quote=“glasagusban, post: 847350, member: 1533”]Bit of bike and a few push ups to warm up. Then did these in rounds:
Bench 80x5, 90x5x2, 95x4x2;
Pull ups plus 20kg dumbbell between my feet x6x5.
Pec flys x8x3; Neutral grip pull ups x10x3.
Preacher curls x6x3; triceps extension x6x3.
Diamond push ups x12x3; decline crunches with elbow to opposite knee twist Rocky style x30x3.
I’m now tucking into a vindaloo, saag aloo, naan, and a small bit of rice. I’m going for pints later. This is probably not how to train.
[/quote]
That’s a benders workout.
True. :oops: Still can’t do any leg stuff for a while. Will start on that programme you gave me in a fortnight or so.
[quote=“caoimhaoin, post: 847377, member: 273”]It’s based on endurance running. Hurling and football need high physical endurance but not just in running. It’s not that far off my thinking (and my experience and education). Dependingon the person you start losing your max strength after 7-10 days. Hence why I go for still doing the movements for maybe 3 sets but 2 are sub-max. The one heavy one hits your CNS Enough to remind it how strong you are and use those fast twitch fibers. It’s a use them or lose them situation of the top 5-10%.
.[/quote]
Are you talking about in-competition strength training here or strength training in general?
About drops in strength? That’s on-going. The longer you are doing it and the more consistent you are the longer you’ll stay around 95-100%. But playing hurling and football and sports that have high Endurence and running elements you are always kinda chipping away at your strength.
I mean missing two weeks isn’t going to make you a weakling, but distrophy does take place and your high end neural transmitters to type ii fibres do blunt pretty quickly
[quote=“caoimhaoin, post: 847596, member: 273”]About drops in strength? That’s on-going. The longer you are doing it and the more consistent you are the longer you’ll stay around 95-100%. But playing hurling and football and sports that have high Endurence and running elements you are always kinda chipping away at your strength.
I mean missing two weeks isn’t going to make you a weakling, but distrophy does take place and your high end neural transmitters to type ii fibres do blunt pretty quickly[/quote]
No I get that part, I mean your point about giving your CNS one heavy hit. Is that a principle you subscribe to only in the context of strength training during competition (between games) or do you think that way about strength training in general? I never really signed up to the 5/3/1 approach, instead I normally just aim to lift as heavy as I can within a certain rep range (typically 6-12). I’ve always found that to be fine in terms of making progress but it’s based more in habit than anything else. Are you more in favour of consciously doing 70/80/90% lifts and aiming for 1RMs on a regular basis?
What’s wrong with your leg sport?
Technically, it’s acting the prick at this stage :mad:
eh… I could have guessed that…as it’s attached to the rest of you …http://www.smileyvault.com/albums/signs/smiley-vault-signs-023.gif
Wahey! I won’t get any exercise over the next two weeks bar tipping away at push-ups and sit ups, hopefully it’ll be good to go after the rest then.
No is short answer. I probably did in the past go too hard for two long but I do a lot of wave patterns and also have worked by feel a lot.
Your thinking is sound, working by reps. For Olympic lifts the Dan John rep ranges are 6-12. Never more than 25 on any of te other major lifts.
I vary volume & intensity over 3 weeks. Once in those 3 weeks I might hit 3-5 sets of 4 or 5 reps at about 85-90%. That’s moderate to high volume and high intensity. Something will give the other 2 weeks.
But my post was specifically for a GAA player. Most of your heavy stuff would be pre season but I would expect him to do heavy Clean (or DL), chins,Bench and squats twice a month but not absolutely in the same sessions.
So Mon week 1, squat heavy (heavy is anything over 85%) for 20-25 reps
Bench 3x5 @ 80-85%
Wednesday week 1, clean heavy for 5-6 reps
Chins 3x5 @ Bw
And then just switch around rep ranges and intensity.
GAA is very ad-hoc though.
I should explain as well. I do it for lifestyle reasons. I work physically so I don’t want too much if a hit in the CNS. if you want to get strong you do have to hit it a bit harder. Lifestyle is an important factor. And I’m 36.
I wouldn’t have had you down for 36. You seem very immature.
Rest? rest cures fuck all bar bruises and broken …see a doc/physio… get it diagnosed and get it fixed…
Says the lad still buying football kits.
It’s diagnosed and I was on a rehab programme. Decided to go off and do an adventure race thing though which I pissed through but turned out to be more mileage than I was able for and set myself back a bit. Rest a couple weeks and resume the programme then, worked in with Kev’s strength training programme.