Pre Season Training KD Compatibility Mode1

Fermanagh Club Mentoring Programme
2013
Pre-Season Training
Pre-
for the Adult Player
Delivered by Kieran Donnelly

Fermanagh Senior Coach
Pre-- Season Focus
Pre
The duration of Pre-
Pre-season is typically 6-
6-8
weeks
Main aim of Pre-

Pre-season Programme is to get
players match fit
Fitness can be broken down into a number of

components
As a conditioned athlete each component is

vital for performance & injury prevention
Sport Principle
Making training specific to GAA & focussing on the
right components of fitness at the right time of the year
SPECIFICITY
Training must be specific to the individual or team
assess the level of fitness. Identify strengths and
weaknesses.
Training must be specific to activity. Identify the
components of fitness that Gaelic Football/Hurling
requires
Training must be specific to the energy systems used.
Make sure your training reflects the same balance as in
your activity. i.e. work to rest ratio/Correct intensity
Progression
PROGRESSION
You should only overload your body
progressively i.e. Work to rest 1-5/amount of
days you train
You should only increase the workload if your
body has adapted to the new level
The term moderation is often used – be
realistic about what you can do
By overloading too quickly, you could seriously
injure yourself
Overload
OVERLOAD
work harder than normal to improve fitness

body will adapt to level of work and fitness will improve
You can overload by:

Increasing sets or frequency (F) that you train
Decreasing recovery times
Increasing intensity (I) of the activity
Increasing duration/time (T) of each session
Reversibility/Tedium
REVERSIBILITY
Fitness cannot be stored for future use
If you stop training, any adaptations that have taken place will be
reversed, up to three times as quickly
To maintain a level of fitness, you still need to train
Always using progression & overload
Training when Injured i.e. Shoulder injury fitness can be maintained on a
bike as long as intensity is correct.
Maintenance of fitness in May- i.e. shorter interval runs
Tedium
Keep training varied/interesting - maintain motivation
Use a variety of training methods so that body parts and systems are not
over-used
Change layout of Interval runs i.e. Not always in a track shape
change skill drills & conditioned games
Group Work - What are the key
components for Gaelic
List them – Just key components

State which are the most important at
pre
pre--season & why?
Components of Fitness
Strength – Muscular
Strength/Power/Endurance
Aerobic Endurance/Capacity
Flexibility
Anaerobic Capacity (maintenance of
speed)
Speed/Speed Agility
When to train what
component
October/Jan
All Gym based
Strength (Muscular Strength)/flexibility/Aerobic/Anaerobic
November/Feb
Strength (Muscular Strength) /flexibility/Aerobic/Anaerobic/
Muscular Endurance (Circuits)/Skills & Conditioned Games
December/March
December/March
Strength (Power based) flexibility/Aerobic/Anaerobic/Speed endurance/Muscular
Endurance (circuits)/Skills & Conditioned Games & Styles of Play
Which one would you take out?
Jan/April
Strength (Power based) flexibility/Anaerobic/Speed endurance/Muscular
Endurance/Speed & Speed Agility/
Skills & Conditioned Games
Typical Pre-
Pre-season Aerobic Interval
Session
Treadmill Work
Time Target Pace
I got the Fermanagh
players to concentrate on (mins) (Km/hr)
the majority of their
aerobic work in the gym 5 steady 13
(October)
pace
Focus improving the
lactate threshold level –
your ability to offset the
1 jog 7
build up of lactic acid for
longer 4 fast pace 13.8
1 jog 7
Warm-
Warm- up
Repeat x 2 (30 mins)
3 fast pace 14.4
Cool down 1 jog 7
Indoor Treadmill session
Combined with Weights – Higher Intensity
Time (mins) Target Pace (km/h) Target Pace (km/h)
Week 1-2 Week 3-4
1min 15 15
2 8 9
1 16 16
2 8 9
1 17 17
2 8 9
1 15 18
2 8 9
1 16 15
2 8 9
1 17 16
2 8 9
1 18 17
2 9
1 18
Total Time 20 mins 23 mins

Structure & Layout
of Preseason
October
Weights & Treadmill/Rowing (Interval & Fartlek
Sessions)
November:
1 x Pitch Session
Conditioned Games
Fartlek & Interval (focussing on Aerobic)
Example: 2mins 3/4pace, 1min slow jog, 1min ½ pace
& back to 2mins 3/4pace.
Interval Session 1min ¾-¾-full pace – 1min slow jog,
1min ½ pace & back to start x 10
Interval sessions (Anaerobic) 6 x300m
Weights x 2 sessions
December
2 x Pitch Sessions – Skill Drills/Conditioned Games –
Styles of Play
Anaerobic Interval Training (Decrease Distances)
i.e. 150m or Pyramid Runs 100/75/50/25 intermixed
with games & drills
Repeated Speed Intervals
More focus on shorter interval runs and the
maintenance of speed after a certain recovery.
Going from a high intensity game into a interval run or
kicking drill. Focus on ball handling when tired - training
mind & body
Weights Sessions x 2
Training Methods Utilised to
develop Aerobic and
Anaerobic Fitness
Interval Training
Fartlek Training
Circuit Training
Drills
Conditioned Games
Aerobic v Anaerobic Training
Getting the Balance Right
Central to this balance
is the consideration of
the FITT principle of
training:
FREQUENCY
INTENSITY
TIME
TYPE
FITT PRINCIPLE APPLIED TO
PRE--SEASON SESSIONS
PRE
FREQUENCY TIME
2-3 sessions a week 45-
45-80 minutes
INTENSITY TYPE
Work: Rest Ratio Interval Training
Heart Rate Fartlek Training
Circuit Training
Drills
Conditioned Games
How do you get the
Intensity Right
Heart Rate Monitors
Giving the players target times
keeping them in the specific zone that improves fitness
– Using the right work to rest ratio
There are many good drills and sessions destroyed
with the wrong work to rest ratio given i.e. to many
standing at a drill to much rest between intervals etc.
Or sometimes not enough rest given so performance
isn’t maximised in each run or a drill done for to long.
Importance of running technique/style to get the most
out of your training. Efficiency of movement.
Getting the Intensity right
WORK : REST RATIO
WORK = High Intensity Anaerobic work – fast

runs i.e. Interval runs/speed endurance,
sprints, Conditioned games/drills
REST = Low Intensity Aerobic activity – jog, walk,

shuffle and when static.
Q - WHAT IS THE WORK:REST RATIO FOR

GAELIC FOOTBALL?
Work to rest Ratio
Answer 1-1-6 Gaelic Football
To overload the body you use a lower work to rest ratio
The rest allows you to work at the correct intensity
At the start at pre season interval and fartlek allow you
to work at the edge of your aerobic threshold for focus
on Aerobic i.e.80%
That’s why continuous training is not specific to GAA
as you are working at the wrong intensity.
The rest for high intensity interval runs allows you to
work at 95% MHR so to work on your anaerobic
system the most important energy system.
Typical Pre-
Pre-season
Anaerobic Interval Session
WORK:REST RATIO 1:3
Layout of Run: 300m
Target Time: 48-50secs
Workload: 6 x 300metres
Rest:
Week 1-2: 2mins 30secs
Week 3-4: 2mins
This can be done on a running track or set out
Start on a pitch using 6 cones as shown.
Finish
300 METRE RUN As a coach don’t get to caught up in shape of

the run more focus on Target times & work to
rest ratios
DESIGN A PITCH BASED
ANAEROBIC INTERVAL
SESSION WITH A
WORK:REST RATIO 1:3
Typical Session
Warm Up
Fist past drills & Kicking drills
Dynamic Stretching
Aerobic Interval or Fartlek Run
1min 80-
80-85% x 10
2min 50% x 10 (Recovery can be brought down)
3-4 min Recovery (Plenty of fluids)
Conditioned Games
Anaerobic Interval Runs
6x300m Intervals 90-
90-95%
5mins rest (Recovery ball between 3)
6x150 metres 95%+
Cool Down
Static Stretching
Managing Player Numbers and
Maintaining Intensity in your sessions
Making sure you have your session planned

out so that moves freely and quickly
Know how many players will be at your session
If it’s a fist past drill make sure you have
enough stations set up so to alleviate the
problem of players having too long of a rest.
Get the mix right between drills , conditioned
games & interval runs to make it match
specific.
On Field Testing
Set out i.e. 6 x 300m with Target times & recovery (work to rest
ratio) at the start of preseason
As the 6-
6-8weeks go on progress & overload i.e. increase
sets/decrease recovery times. Constantly using the sport principle
Then retest using same distances & recovery times always keep
the conditions the same
Provide players with times to boost confidence or to highlight

players not working hard enough
Also allows you as a coach to see if your training is working
As the year goes on speed endurance testing i.e. 8 x40m (20secs

rest) focus maintenance of speed
Importance of Rest &
Recovery
Rest and Recovery essential to allow the body’s
energy stores to re-
re-synthesise.
Improves the quality of the next session.
Reduces risk of injury
Allows time for performer to re-
re-fuel/rehydrate.
Nutrition & Lifestyle – No point training properly
and then not fuelling you body correctly.
Sleep
‘TRAIN HARD REST HARDER’

Importance of being
organised
Be on time – giving good impression to your
players
Proper equipment – clipboards, timesheets
printed, stopwatches
Constant player feedback – either 1
1--1 or on a
Chart on changing room wall
Constant analysis of your own sessions by
always keeping records of what you did at
each training.

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Fermanagh Club Mentoring Programme

Delivered by Kieran Donnelly

Main aim of Pre-

Fitness can be broken down into a number of

As a conditioned athlete each component is

work harder than normal to improve fitness

You can overload by:

List them – Just key components

Total Time 20 mins 23 mins

WORK = High Intensity Anaerobic work – fast

REST = Low Intensity Aerobic activity – jog, walk,

Q - WHAT IS THE WORK:REST RATIO FOR

300 METRE RUN As a coach don’t get to caught up in shape of

3-4 min Recovery (Plenty of fluids)

Making sure you have your session planned

Provide players with times to boost confidence or to highlight

As the year goes on speed endurance testing i.e. 8 x40m (20secs

‘TRAIN HARD REST HARDER’

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