Offaly Minor Hurlers Strength & Conditioning Programme Pre Season – Day 1 Day 2 Recovery System: Foam Roll / Stretch Foam Roll / Stretch Recovery has to be optimised and individualised just like training. – – Hip flexor, Hams, Quads, Groin, Calf This is more or less the same recovery system the top AFL use, but it's perfect during the playing week especially after our hardest sessions. Activate Activate Physio Input Exercise Here Individual Rehab work 2 x 10 / Physio Input Exercise Here – You should aim for 100 points; on each exercise (2.5kg 2 x 6/6 each side Dynamic Warm up x 3 Dynamic Warm up x 3 50 points for 20 mins swim in sea or pool 10m / 10m / 10m to Cross Leg toe tip 10m / Side Squat walk 50 points for 30 mins massage 50 points for salt bath High Knees 10m / 10m / Cross in fronts 10m – 30 points for 15 mins cold immersion Plyos Plyos 30 points for 15 mins stretch session 3 x 8 3 x 8 – 30 points for 1 hour of SKINS wearing 3 x 12 3 x 8 – – 30 points for 3 X 3 minutes cold; 1.5 mins hot contrast Speed Speed 20 points for 20 mins Easy on a spin bike 3 x 6 good recovery between each set (add ball week 2) 4 x 10m – 10 points for 15 min walk - 3 x 4/4 10 points for 15 mins foam roller session Strength 1 Strength 1 10 points for sauna 3 x 6/6 3 x 10 10 points for Post workout nutrition after training of any kind Excessive Training; 3 x 6 No Offaly player should do more than 3 gym sessions in a week, and 3 x 12 3 x 8 (watch the Technique vid) should aim to have 24hr recovery between each session. If you are doing school/club gym sessions and county back to back text your coaches immediately. Strength 2 Strength 2 3 x 8/8 3 x 5/5 – – Tracking your lifts; The programme has little blocks to aid you filling out what weights you lift, Holding DBs or Plate or Traditional Bench 3 x 8/8 you must this each week. For example Goblet Squat Wk1 = 20kg, Wk8 = 35kg etc. 3 x 10 Band Row and Rotate 3 x 10/10 Body Weight Tracker: Weight in Kilograms Weigh yourself each week at the same time –
Offaly Minor Hurlers Strength & Conditioning Programme – Pre Season Day 1 Day 2 Recovery System: Foam Roll / Stretch – Hip flexor, Hams, Foam Roll / Stretch – Quads, Groin, Calf Recovery has to be optimised and individualised just like training. This is more or less the same recovery system the top AFL use, but it's perfect during the playing week especially after our hardest sessions. You should aim for 100 points; 50 points for 20 mins swim in sea or pool 50 points for 30 mins massage 50 points for salt bath 30 points for 15 mins cold immersion 30 points for 15 mins stretch session 30 points for 1 hour of SKINS wearing 30 points for 3 X 3 minutes cold; 1.5 mins hot contrast 20 points for 20 mins Easy on a spin bike 10 points for 15 min walk 10 points for 15 mins foam roller session 10 points for sauna 10 points for Post workout nutrition after training of any kind Excessive Training; No Offaly player should do more than 3 gym sessions in a week, and should aim to have 24hr recovery between each session. If you are doing school/club gym sessions and county back to back text your coaches immediately. Tracking your lifts; The programme has little blocks to aid you filling out what weights you lift, you must this each week. For example Goblet Squat Wk1 = 20kg, Wk8 = 35kg etc. Activate Activate Physio Input Exercise Here – Individual Rehab work 2 x 10 / Physio Input Exercise Here on each exercise (2.5kg 2 x 6/6 each side Dynamic Warm up x 3 Dynamic Warm up x 3 10m / 10m / 10m to Cross Leg toe tip 10m / Side Squat walk High Knees 10m / – 10m / Cross in fronts 10m Plyos Plyos 3 x 8 – 3 x 8 – 3 x 12 – 3 x 8 Speed Speed – 3 x 6 good recovery between each set (add ball week 2) 4 x 10m - 3 x 4/4 Strength 1 Strength 1 3 x 6/6 3 x 10 3 x 6 3 x 12 3 x 8 (watch the Technique vid) Strength 2 Strength 2 – 3 x 8/8 3 x 5/5 – Holding DBs or Plate or Traditional Bench 3 x 8/8 3 x 10 Band Row and Rotate 3 x 10/10 Body Weight Tracker: Weight in Kilograms – Weigh yourself each week at the same time
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