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O =< 7STRENGTH TRAINING FOR ADULTS PAUL MURPHY JANUARY 2007 $8(! Why strength train?Stronger players run faster and turn quicker Helps reduce the risk of injury One of the most fatiguing elements of our game is taking and making tackles Strength contributes to more efficient skill execution Psychological benefitsOUTCOMESUnderstand the basic principles of strength training as part of the annual plan. Develop the knowledge and technical ability to implement a structured programme.Z  Understand how to set up a weights session to the development of strength for a GAA player. Understand and have the ability to set up a circuit training session.>Z\ZZFZTYPES OF STRENGTH HYPERTROPHY  MAX STRENGTH POWER PROGRAM DESIGN THE INDIVIDUAL Current strength level (test results) Injury history/ other weaknesses eg. vertical jump Playing position Facilities available  G7%Remember MERCS Train the MUSCLES used in sport* Train the ENERGY system Train the RANGE of movement as per sport Train the CONTRACTION type Train the same SPEEDS of movementl #   Y CIRCUIT TRAINING TYPES: - Strength - Aerobic/anaerobic - Core - Power/S.S.@Z63  STRUCTURE 67Screening Teach exercises Warm-up Main phase Cool down88,  CONSIDERATIONS6Fitness/skill components to be trained Layout eg. Oval, linear, small circles Station work : Time vs Repetitions? 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OUTCOMESTYPES OF STRENGTHGENERAL STRENGTH HYPERTROPHY MAX STRENGTHPOWERPROGRAM DESIGNTHE INDIVIDUAL Remember MERCS Z CIRCUIT TRAINING TYPES: - Strength - Aerobic/anaerobic - Core - Power/S.S. STRUCTURECONSIDERATIONSSTRENGTH TRAINING FACILITYExample ProgramAny questions  Fonts UsedDesign TemplateEmbedded OLE Servers Slide Titles$_A 0Damian KellyDamian Kelly  !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~      !"#$%&'()*+,-./013456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\^_`abcdfghijklqRoot EntrydO)Pictures!Current UsereSummaryInformation(2TPowerPoint Document(:ADocumentSummaryInformation8]