Gaelic Players Association

DR liam hennessey gives a quick checklist on how to get the best from time spent in the Gym

DOS

Always follow a plan
Best if this is put together in conjunction with a knowledgeable and qualified fitness coach. Your plan should be well-balanced and be shaped into what we call a ‘Periodised’ programme with set phases for emphasising a particular goal.

Know what the goal of the programme is
Are you aiming to build muscle, get stronger, get more powerful or just maintain general strength and power? Depending on your goal your programme will vary.

Have a Functional screen before starting a Gym-based programme
To do this you will need to contact a knowledgeable and qualified Fitness coach who should complete a number of simple functional  tests to identify YOUR individual weak links and also strengths. This should become the cornerstone then of your programme.

Always warm-up with the actual session in mind
As part of a general start to the warm-up but you must complete exercises similar to those you are going to use in the session. You must also mobilise any tight joints that you have with stretching exercises (preferably dynamic stretches) and you must rehearse the lifts by gradually adding more load. Plan a minimum of 10 minutes warm-up  to be ready for your routine.

When strength and power is the goal
Complete the strength and power exercises at the beginning of the routine. Don’t leave them to the middle or end of the session when fatigue has set in.

don’t forget to rest
Ensure that you take the prescribed rest between sets and exercises when strength and power is the goal. Too many athletes and players rush or reduce the recovery time in between sets and exercises in the mistaken belief that they are working hard. Yes, they are working hard, but if they reduce their recovery between sets and exercises (again when strength and power are the key goals) so that they cannot produce similar or greater power outputs in the next set then they are not going to get the optimal benefits. See below right for clear guidelines on the rest recoveries between sets and exercises for different gym-based routines.

Know how long the session will take
This is important if you are to be time efficient. Too often players go to the gym, hang about at the start the session, get caught up in idle chat and lose the key focus of their programme. Conversation can take place later over a recovery drink after the session if it is that important.

Always stretch after a workout
This is just as important following a gym routine as it is after a pitch session. Remember  to stretch out those muscles that have been identified as tight during your functional screen.

Always ensure that you refuel and rehydrate immediately following the session
There is strong evidence to note that taking a combination of protein and carbohydrates immediately following a weight-training routine will not only speed up recovery but also aid in strength and muscle development.  So have your muscle or power snack prepared before your gym session.

and finally...
It is vital that you have a qualified fitness coach supervising your routine if possible. There is no doubt that if you have good supervision at all times you will progress at a greater rate and more effectively than if you train unsupervised or just with fellow players.

The Rest Interval between sets and Exercises.
The rest interval is an often forgotten and ignored training variable. If you ignore this and speed up the rest interval you do so at your peril. If you need to be occupied during what may seem a long rest interval between sets and exercises in the gym then complete a core stability exercise. This is now effective use of the time spent in the gym.
For Maximum Strength: Take at least two minutes between sets and up to five minutes in some situations.

For Power:  When maximum power is the goal ensure that you take at least three minutes between sets and exercises. Rest intervals of up to five minutes are also common for very large lifts such as explosive squats and the Olympic lifts.

For Muscle hypertrophy (muscle mass gain): Take between 30 seconds for some exercises and up to 90 seconds for others.

DON'TS

Do Not copy another programme
This is perhaps one of the biggest mistakes for any player. What suits the championship winning team will most likely not suit you. Copying a gym-based programme that has worked for some one else may lead to poor results. Also, the current habit of getting programmes from the internet is frought with similar problems.