Gym Training Session

Ar an Déardaoin, bhí roinnt de imreoirí faoi 16 agus faoi 18 istigh sa gym le haghaidh seisiún. Ós rud é go mbíonn na míosa samhraidh dubh le cluichí agus seisiún scill, tá sé tábhachtach go bhfaigheann na himreoirí luach maith as an tam a chaitheann said in sa gym. Le bariúil a thabhairt daoibh fán cinéal rud a bhíonn ar bun again, caith siúl ar an fhíseán thíos. Go beacht, seo an seisiúin a rinne muid:


1. Jump squat x 3 x 5
2a. Bulgarian squat x 5 x 4
2b. Box jump

3a. Chin up x 8 x 3
3b. Press Up with Row x 10 x 3
3c. H-Row with neutral grip handle x 10 x 3

4a. Swiss Ball Plank x 45 sec x 3
4b. Dumbell Swing x 15 x 3
4c. Resisted Crunch x 25 x 3

5. Sled Runs x 10

Cuimhnigh ar na rudaí thíos agus tú ag cur seisiún mar seo le chéile:

1. Éifeachtúlacht ama. Ba choir go mbeadh na himreoirí ar fad ag obair go crua tríd an seisiún uilig.
2. Infhaighteacht Treallaimh. Déan cinte nach mbeidh imreoirí ag fanacht ar an píosa céanna trealamh a úsáid.
3. Pioc cleachtaí a thugaann luach maith duit ó thaobh am treanála. Is fiú i bhfad 5 nóimead a chaitheamh ag déanamh brú suas, nó smig suas, seacha cuach bicéip nó síneadh tríchéip.
4. Pioc cleachtaí atá ar eolas ag gach duine sa ghrúpa. Is am amú é a bheith ag iarraidh cleacht nua a theagasc do imreoir i rith seisiún mar seo. Coinnigh rudaí simplí.
5. Oibríonn sár-seiteanna go maith anseo. De ghnáth bíonn na himreoirí sagainne ag obair ina mbeirteanna.
6. Cur cúpla tiún maith ar siúl sa chúlra!


Abair liom cad é a shíleann sibh den seisiún agus fág do bhariúil in sa rannóg ‘Comments’! Beir Bua, Ainle.




On Thursday, we had a few of our under 16s and under 18s in for a training session in the gym. As the summer months are generally filled with matches and skills sessions, its important for the players get the most out of the time that they spend in the gym. To give an idea of the type of session that we are doing, see the video below. Specifically, the session went like this:

2. Jump squat x 3 x 5
2a. Bulgarian squat x 5 x 4
2b. Box jump

3a. Chin up x 8 x 3
3b. Press Up with Row x 10 x 3
3c. H-Row with neutral grip handle x 10 x 3

4a. Swiss Ball Plank x 45 sec x 3
4b. Dumbell Swing x 15 x 3
4c. Resisted Crunch x 25 x 3

5. Sled Runs x 10

Important things to consider when designing one of these sessions are as follows:

1. Time efficiency. All participants should be working hard throughout the session.
2. Equipment availability. Make sure that there will not be a backlog of athletes waiting for the same piece of equipment.
3. Pick movements that will give you value for gym time. 5 minutes of a session spent on a bicep curl or tricep extension would be better spent performing a chin up or press up.
4. Pick exercises that everyone in the group can perform proficiently. In this type of situation, excessive amounts of time teaching new movements and techniques can eat into valuable gym time available for development of strength and power.
5. Supersets work well to keep multiple people working. Here we usually have the players work in pairs.
6. Have some good tunes at the ready!


Let me know what you think of the session above, and give feedback by leaving a comment! Beir Bua, Ainle.