Resistance Training Guidelines For Children

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Resistance Training Guidelines For Children
Adults

• Compiled by
• Des Ryan
• I.R.F.U. Fitness Development Manager

Past Work Ireland A Rugby Team (3 Years) Connacht
Rugby Team (10 Years) Galway Seniors U21
Football Team Roscommon Seniors Galway Camogie
Seniors
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History of Resistance Training

• Strength Training began in ancient Greece
• Large number of GAA teams using weight training
  from the 80/90s on.

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Myths

• Myth 1 You become Muscle Bound
• Not True
• Before After

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Myths

• Myth 2 You become Slow
• Not True
• Gavin Duffy 0 10m Time
• Before - 1.78sec
• After - 1.69sec
• .50cm over 10m

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Myths

• Results Pre Post 10 week Functional Strength
  Training Programme
• (N.B. No Speed Training Content)
• County Minor 0 10m Time
• Before - 1.809sec
• After - 1.756sec
• Diff. - 0.053sec
• Dis. - 33cm Ahead

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Advantages
Strengthen Bone, Muscle, Tendon
Ligament Increase Speed, Strength, Power
Endurance Decrease Risk of Injury Helps
Rehabilitation Helps Stability in Static and
Dynamic Movements Increase Efficiency in Skill
expression Benefits Social Psychological
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Disadvantages
Unqualified supervision Facilities Cost
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Types of Resistance Training

• Anatomical Adaptation (Circuit Training)
• Basic Strength Training
• Strength, Power, Hypertrophy, Max Strength,
  Functional Training or Contrast/Complex Training

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Example of Circuit Training in a Hall
30sec at each station
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Basic Strength Training

• Basic Programme
• Exercises
• Other Types of Resistance Training
• Commonly Asked Questions

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Beginner Programme
N.B. This and other gym programmes should be
supervised by a professional instructor
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Other Types of Gym Training
Hypertrophy Power Max Strength
N.B. - Finally if done with poor technique gym
training can be dangerous make sure your players
are taught and supervised by a qualified
professional.
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Common Questions

• Supplements
• Children and weight Training
• (All resistance training including weight
  training is a safe method of conditioning for
  children) (Ref NSCA 1996)
• Flexibility
• Injury Prevention
• (Resistance training plays a role in helping the
  player to reduce the risk of injury) (Lehnhard et
  al 1996)

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Year Plan
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Club Gym
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Questions
N.B. - Finally if done with poor technique gym
training can be dangerous make sure your players
are taught and supervised by a qualified
professional.