Training Tips

 

Ideally, you need to be lifting weights 3 times a week e.g. mon, wed, fri. A 2-day workout is acceptable if work/family commitments render it impossible. Cardio (running/bike) should not be done on the same day as weights, if possible, but you need to do a 30 minute run per week also. When you do that is up to you.

2 major upper body muscle groups plus the legs are exercised in the same workout. Breathe out on the effortful movement, breathe in on the return movement. For each exercise, do 4 sets of 8 repetitions.

 

What’s the right weight?

You should finish the first 2 sets ok but hard, the 3^rd u should just about finish the 8^th rep, and on the last set u might get to 5 or 6 reps and need help to finish off the last rep.

 

3-Day Workout

Session 1	Session 2	Session 3
Arms	Chest & Lats	Shoulders & Back
Chin-ups (palms face u)	Bench press	Dumbbell shoulder press
Squats	Prone hamstring curls	Quads leg press machine
Dips	Pull ups (palms face away)	Machine rows
Biceps curls	Incline dumbbell press	Dumbbell front raises
Quads extensions	Calf raises	Military presses
Triceps extensions	Lat pull down machine	Standing barbell rows

 

2-Day Workout

Session 1	Session 2
Chin ups	Bench press
Dips	Pull ups
Squats	Military presses
Dumbbell shoulder press	Machine rows
Biceps curls	Incline dumbbell press
Quads leg extensions	Prone hamstring curls
Dumbbell front raises	Standing barbell rows
Quads leg press machine	Calf raises

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Cardiac Screening

The Medical Welfare Committee of the GAA recommends that in the context of cardiac screening all participants over the age of 14 should complete a cardiac screening questionnaire.

It is recommended that, under the age of 21, the questionnaire should be filled in under the supervision/in conjunction with parent(s)/guardian(s). Anyone answering yes to any of the questions should discuss the findings with their family doctor.

Our suggestion would be that in the context of younger players particularly, team managers and teachers should actively encourage their players to fill in this questionnaire.

Of all the cardiac screening tools, the best predictor of sudden death risk is a positive questionnaire.

There is a lack of scientific consensus on the overall value of further screening.

Those who choose to pursue further screening however should be aware of the following:

 Testing should be done in a centre where ECG’s/ECHO are being reported by experienced sports cardiologists.

 There is a significant percentage that will have an abnormality which may require further evaluation.

 A percentage will end up uncertain as to whether it is safe for them to participate or not.

FEEL FREE TO COPY AND PASTE THE QUESTIONNAIRE BELOW.

Pre Participation Cardiac Screening Questionnaire

Personal Details:

Name:

Date of Birth:

Gender:

Parents/Guardians names:

Name of person to be contacted in an emergency:

Address:

Contact Telephone number:

History Screening: (Please Circle)

1. Has a doctor ever advised you not to participate in sport due to a heart problem?

Yes No

2. Do you have any heart conditions? Yes No

3. Are you taking any drugs for your heart? Yes No

4. Have you ever fainted during or after exercise? Yes No

5. Have you ever been dizzy during or after exercise? Yes No

6. Have you ever had chest pains during or after exercise? Yes No

7. Do you tire more quickly than your friends during exercise? Yes No

8. Have you ever been told that you have:

a) High Blood Pressure?

b) Heart Infection?

c) Heart Murmur?

9. Have you ever had heart tests carried out by a doctor? Yes No

10. Have you ever had very rapid heart beating that has begun and ended for no apparent reason?

Yes No

11. Has anyone in your family died before the age of fifty from a heart condition for which no cause was found?

Yes No

Explain the Yes answers:

IF YOU ANSWER YES TO ANY OF THE ABOVE QUESTIONS YOU SHOULD CONSULT YOUR GP

Please visit www.CRY.ie for further information on Cardiac Screening