Wednesday, December 22, 2010

Na Fianna Senior Football Strength Program Phase 1

The following is the Na Fianna Senior Football Strength and Conditioning Program Phase 1

Foam Roll
Stretch - (replaced by FMS Correction if needed)
Activation - (replaced by FMS Correction if needed)
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws

Day 1:

A1: Hang Clean technique (Using Glenn Plenday's teching style of the high hang clean. Very Effective)
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: BB RDL 3x5 (In Phase 1 I like to teach people to be able to lower the bar properly, and how to hip hinge)
B2: Incline DB Press - Neutral Grip 3x8
B3: Core: Plank Row 2x5
B4: Mobility

C1: DB Goblet Reverse Lunge 3x8 (Goblet teaches to chest chest up. Phase 2 will be with a bar)
C2: 3PT DB Row 3x8 (reforces hip hinge)
C3: Side Plank progression

D1: TRX Face Pulls 2x12
D2: Push Ups 2x12 (I like to always have a push up in the program)

Day 2:

A1: Hang Clean technique (Using Glenn Plenday's teching style of the high hang clean. Very Effective)
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up 3x5
B2: DB/KB Goblet RFE Split Squat 3x8
B3: Core: Plank Progression
B4: Mobility

C1: Bench Press 3x5
C2: 1 Arm DB/KB SLDL 3x8
C3: Tall Kneeling Isometric Pallof Press

D1: TRX Rows - Neutral Grip 2x12
D2: 2 Leg Shoulder Elevated Hip Lifts 2x12

Stay Strong,
RB

5 comments:

  1. Robbie can you give us more info on this program - hate to sound like a broken record but the context around it is important.
    Who are these athletes, what is goal of this phase, etc.
    Thanks,
    Howard

    ReplyDelete
  2. Glad you asked.

    The program is for a Gaelic Football team with little experience with a structured strength Program.

    I must add that this is still not the same program for everyone. Some will not bench due to shoulder pathologies, and everyone will have different mobility as fillers due to whatever mobility and movement deficiencies need the most work, etc.

    The overall goals for this phase are corrections of FMS patterns in the warm up, technique, and general work capacity.

    Also the exercise selection in Phase 1 is to prepare the lads for the slightly more advanced variations of phase 2.

    Example:

    Phase 1: BB RDL - Phase 2 Convential Deadlift
    Rational: The hardest part for beginners to learn in the deadlift is how to return the bar to the floor. BB RDL teaches this, as well as a proper hip hinge.

    Phase 1: DB/KB Goblet Reverse Lunge - Phase 2: BB Reverse Lunge
    Rational: DB/KB Goblet Reverse Lunge teaches proper body position for Phase 2 with the bar

    Phase 1: DB/KB Goblet RFE SS - Phase 2: BB RFE SS
    Rational: DB/KB Goblet RFE SS teaches proper body position for Phase 2 with the bar.

    With beginners I like to use a accummulation, intensification periodization scheme.

    4 weeks - higher volume/ slighter lower intensity
    4 weeks - lower volume/ higher intensity

    With more adavnced guys. I like a block style approach or a modified concurrent where one quality is emphasized and others are maintain. But most people I train jsut need to move better and get stronger.

    Any other questions, just ask my man.

    ReplyDelete
  3. Robbie
    Great stuff - and it is great to see your progressions - that what they need to be doing - progressing!
    In general - Gaelic footballers - good to work with?

    ReplyDelete
  4. Ye they are a decent bunch to work with. They are like any team sport.

    You got:
    - The guys who will always be in the gym because they want to be there
    - The guys who will go to the gym because they have to be there
    - And the few that will go with a lot of persuasion

    ReplyDelete
  5. Robbie, how did you find their understanding of the exercises? And how much time did you get to spend with the players?
    I'm a S&C as well, but even i found the description of some of the exercises confusing. No offence intended now, i often talk jargon myself and have to correct myself.

    ReplyDelete