Design and Implementation of a Specific Integrated Functional Resistance Training

Programme for Gaelic Football.

Summary

Gaelic Football is a high intensity intermittent contact sport. With the nature of movement

and muscular demand involved being similar to that of other contact sports (Australian Rules

Football, Rugby League and Union, soccer) the aim of this article is to provide practical

suggestions on specific program design and implementation of an integrated resistance

training programme.

Introduction.

Gaelic football is a high intensity, intermittent, contact sport requiring participants to move in

multiple planes of motion at varying intensities and speeds both on and off the ball. It can be

further described as a mixture of rugby and soccer, while also developing in a similar

progression as Australian Rules football (6). Through observation of a number of sports,

functional resistance training is used to improve on field/track/court performance. The

advances of functional training have been very progressive with a host of research promoting

its efficacy and inclusion in training programmes for athletes across a wide range of sporting

activities (2). With popularity of resistance training increasing among Gaelic football

athletes, strength and conditioning programmes are becoming more commonplace. Due to the

long and intense playing season at the elite level (Jan – Oct/Nov), and with some players

representing numerous teams at different levels, it is felt that developing functional levels of

movement, stability, strength and power during the limited off season period is vital.

Prevention of injury and increases in performance are major goals of this program through off
season resistance training in combination with a less intense in season program as the year

progresses. Due to the lack of research in this area, the aim of this article is to provide

practical information on specific program design, progression and implementation of a

functional resistance training program in a team setting throughout the window of

opportunity to complete such work after adequate rest and recovery has taken place

(Nov/Dec/). The development of this programme has resulted from seasons of practical

research, continuing education and assessment of outcome goals. A process of analysis,

research, program design, practical implementation and evaluation will be used to describe

and illustrate an integrated functional resistance training program for Gaelic Football. It is

clear from research that well designed functional training programs must encompass all

aspects of movement and conditioning in an integrated, progressive and systematic manner

aimed at reducing risk of injury and improving athletes’ performance (2, 4, 12).

For the purposes of this article, progression in the design of an Integrated Functional

Resistance training program will be described in 4 sections.

1- Analysis

2- Training Program Components

3- Training Program Design and Implementation

4 – Evaluation and conclusion

In prescribing specific resistance training protocols for athletes, analysis of the sports

functional movement patterns, injury profiles, muscle actions, fibre type and energy system

dominance must take place (2). This is be done in 3 ways

- Games analysis: Observation of games, video footage and consultation with other

coaches to determine key factors in integrated training program

- Functional Movement Screen: 7 step process of assessing functional movement

patterns and attaining information leading to development of corrective exercise and

addressing current movement dysfunctions. Consultation with coaches and sports

medicine staff (doctor, physiotherapist, chiropractor, massage therapist etc.)

- Athlete Interview/Review: Discussion with athlete to identify current training status

and outline goals of training program.

Games Analysis

This provides information on all the relevant physical characteristics involved and allows for

a greater understanding on the coach’s behalf enabling a higher standard of integrated

training programme to be developed (2,5). It is vital that when analysing sports that the

demands of the sport are considered carefully. Boyle (2004) states that almost all teams

sports are speed and power sports. This conclusion recognising the demands of each

particular sport is critical in developing specific training programmes to improve athletes’

performance in their chosen field. Appropriate periodization, exercise selection, training

mode, intensity, muscle fibre type and specific energy system development must be

considered. The prescription of heavy endurance training for speed power athletes would be

extremely detrimental to power production and similarly the prescription of heavy strength
training to endurance athletes with a high volume of conditioning work would likely increase

fatigue and risk of injury. In analysing the demands of sport and designing testing protocols,

simple questions can reveal lots of information (2). Does the sport require sprinting or

jumping? If so, how often does this take place? How long is the event or how long does a

play, shift, routine, point last? Answering the above questions will provide a wealth of

information on the demands of the sport and what areas should be targeted for development

in the prescribed specific training programme.

Functional Movement Screen

This is a 7 test screen used to assess and identify dysfunctional movement patterns

throughout the kinetic chain (5). It enables coaches/therapists to design and implement

specific corrective exercise training protocols aimed at improving movement patterns while

decreasing pain and risk of injury. According to Cook (2003) ‘‘Tight and weak muscles can

lead to poor joint alignment, and when joints are stiff and not aligned they are not supportive

or efficient and do not communicate effectively.’’ If muscles are not communicating

effectively, then athletes are not moving as efficiently as possible. Also, if there is a muscle

imbalance such as 1 leg having less strength or range of motion than the other, this imbalance

can lead to inefficient movement patterns. This inefficiency can cause compensation in other

areas of the body and possibly decrease performance or even increase injury potential (4,5).

With Gaelic football players recognised as high injury risk athletes, and a high incidence of

injury being reported among elite level participants in both training and match settings (9,15)

functional movement screening can help identify and correct these muscle imbalances and

inefficient movement patterns which may contribute to the prevention of these injuries. The

ability to discern imbalances will help the strength coach keep athletes performing to their

full potential
Athlete Interview/Review

In designing an athlete’s training program conducting a simple interview/review on an

individual basis can also provide valuable information to the coach. According to Kraemer

and Ratamess (2004) it is the magnitude of the individual effort and the systematic

structuring of the training stimulus that will ultimately determine the outcomes and results

associated with resistance training. Training programs need to be functional, specific to the

sport and individualized in order to maximise these outcomes (2,5,7). This interview/review

process can also be used as a goal setting opportunity and allow the coach and athlete to

discuss any relevant issues and what the expected levels of effort are in order for the program

to be successful. Outlining specific areas for development on an individual basis can also

provide a valuable motivational tool for both athlete and coach (14).

2 - Training Program Components, Design and Periodisation

Following analysis of games, movement patterns, energy system demand and related injury

profiles/history, the following components of training were selected for inclusion in an

integrated functional training program for Gaelic football.

1 – Pre- habilitation (self massage, corrective exercise, flexibility, mobility,)

2 – Movement Preparation/Warm up (corrective exercise, activation, dynamic stretch, cns

preparation)

3 – Core Stability training (anterior & posterior stability, rotary stability)

4- Power training (stretch shortening cycle activities, plyometrics, Olympic lifting)

5 – Strength training (lower and upper body functional strength training)

6 – Conditioning
7 – Regeneration and Recovery (self massage, flexibility, aerobic flush, nutrition, hot and

cold plunge treatment)

The above order of components is also followed in each daily routine. Corrective exercises in

the pre habilitation and warm phase up at the beginning of training are included at this

juncture to help elicit and promote more efficient movement patterns throughout the training

session (5,12) Core stability training is also included early in the training period to activate

the deep lying stabilising muscles of the lumbo pelvic hip complex and spinal column

preparing the body for the following protocol of power and strength training at various

velocities and intensities. (1,2,4,)

1- Pre habilitation

The results of the athletes’ functional movement screen and previous injury history will

largely determine the prescription of exercise included in this phase. Asymmetries,

movement patterns, postural issues and sites of previous injuries in need of the greatest

intervention will be prioritised. An example of improving a movement pattern may be

somebody showing poor function in an overhead squat movement pattern. Corrective

exercise prescribed could include various mobility (ankle, hip and thoracic mobility) and

flexibility exercises (hamstring complex, hip flexor complex, lasittimus dorsi). Systems

within the body work interdependently to allow structural and functional efficiency. However

if any of these systems do not function efficiently, compensations and adaptation occur in

other systems (4,5). This phase of training represents an opportunity to address any

weaknesses identified and help eliminate energy leaks throughout the kinetic chain (5). Also

throughout this phase is the opportunity to complete some self myofascial and trigger point

release using equipment such as tennis balls and foam rollers to aid flexibility and range of
motion in preparation for the upcoming training session (12). Exercises included in this phase

can also be prescribed to match the training emphasis of that specific session i.e. exercises

prescribed could target hip mobility on a day when lower body strength exercises such as

squatting are being performed or exercises targeting shoulder mobility could be included on a

day emphasising upper body horizontal pushing such as a dumbbell bench press.

2 – Movement Preparation/Warm Up. (add in example prehab and warm up chart)

This phase of training is undertaken to prepare athletes for the upcoming training session.

Design of this phase of training will consider injury history, functional movement screen

results and daily training emphasis. Progression will take place from static ground based

activation exercises to more dynamic movements raising core temperature and preparing the

neuromuscular and psychological systems for training. With a high incidence of injury

reported in lower body joint (ankle, knee) and muscle (hamstrings, quadriceps, adductors) of

Gaelic footballers appropriate activation of specific muscles and proprioceptors in joints is

vital at this juncture (9,15). Sahrmann (2002) states when a muscle is strained, the first thing

to do is to look for a weak or underactive synergist. As an example in relation to the high

incidence of hamstring strains in Gaelic football, glute activation and emphasis on correct hip

extension patterns must be emphasised in both the warm up, movement and strength training

phase of this programme to aid in correct gluteal function and strength development. A weak

glute max will cause synergistic dominance of the hamstrings and extension of the lumbar

spine to compensate for hip extension (11). This can lead to back pain, anterior hip pain -

with use of the hamstring as the primary hip extensor changing the lever arm of the femur

and can cause anterior capsule pain and hamstring strains. On the anterior side a weak or

under-active psoas will cause back pain from flexion rather than from extension, TFL strain
and rectus femoris strain. The interconnection and optimal function of muscles and joints is

vital to sustained athletic performance, therefore it is important that these movement patterns

are performed correctly throughout the warm up and training phase on a daily basis to reduce

the risk of injury and prepare the body for intense exercise (4,5). To conclude the warm up a

series of central nervous system activities (i.e. squat jumping, rapid response footwork) will

be prescribed and performed to prepare the body for upcoming power type training.

3 – Power Training

Power training in this program will comprise of movement training/mechanics, plyometrics

and Olympic lifting with emphasis on high quality movement patterns and technique. As with

movement preparation, each movement/plyometric session will have a particular focus

concentrated on linear, lateral or multidirectional movement skills. With the high injury rate

in Gaelic football associated primarily in the lower limbs (9,15) attention throughout

movement drills (i.e. wall drill posture hold, 5-10 yd acceleration to deceleration ) will be

focused on optimal body posture, hip flexion & extension pattern and deceleration

mechanics. The aim of this training is to allow the athlete to gain a key understanding of the

movement qualities needed to increase movement quality in a variety of patterns and prevent

major non contact joint injuries throughout the ankle and knee joints. Plyometric training

designed to use and increase stretch shortening cycle qualities (11) will follow a similar

progression with a focus on key triple extension, landing and deceleration mechanics i.e.

squat jump to box with landing deceleration emphasis focused on a soft landing and optimal

body position. This would be considered an early phase progression of training in comparison

to a more intense advanced plyometric exercise i.e. depth jumps. The primary focus of these

activities is to develop mastery of technique and eccentric strength to further enhance levels
of control and stability while increasing rate of force production capabilities in a progressive

manner. Undertaking this training improves tissue tolerance to stretch loads, increase

dynamic stabilisation and improve efficiency/energy return (11).When designing plyometric

progressions the high demand placed on the central nervous system and body tissues must be

respected. Progressions must cater for this demand and emphasis on this type of training

must focus on quality of movement over quantity while monitoring the amount of ground

contacts in each training session (2). To further develop levels of power and rate of force

production Olympic lifting will also be included in the power phase of the training

programme. Working within ranges of 30-70% 1RM allows the development of power at

different resistances encompassing various benefits and responses at low load high velocities

(7). These movements produce high power output by the neuromuscular system and involve

dynamic eccentric and concentric muscle actions critical for the development of movement

characteristics in speed power field sports such as Gaelic football. The integrated

combination of movement training, plyometrics and Olympic lifting aid development of

speed, power and elasticity at differing intensities and may decrease potential of injury (2,12)

4- Strength Training (See table 1 example)

The functional strength training portion of this program will be designed to include a balance

between the various upper and lower body movements with priority given to major muscle

mass exercises i.e. squat and bench press variations. Upper body strength training will consist

of horizontal and vertical pressing and pulling movements i.e. variations of bench press,

shoulder press, pull ups, rowing. This process of design is undertaken to aid postural control

and avoid the development of muscle and strength imbalances (2). Lower body strength

training will comprise a balance of hip dominant exercises i.e. dead lift and knee dominant

exercises i.e. squats . This process of design is also aimed at aiding the elimination of muscle

and strength imbalances and developing strength in a balanced manner. Lower and upper
body exercises included in this phase of training will comprise of double and single leg/arm

movements. This process of including single limb movements i.e. 1 leg squat is aimed at

challenging and developing stability levels in the supporting structures again with the goal of

decreasing injury potential and improving athletes functional capabilities (2,4). Including

these single limb exercises also aims to bridge the gap between functional strength training

and on field performance. However inclusion of these exercise must take into account

specific movement patterns involved during competition and ensure that these patterns are

not overloaded resulting in possible fatigue or injury. Throughout this phase of the program

the intensity of exercise prescribed will vary. With heavy resistance training (85 – 100%

1RM) aimed at developing muscular strength under high load and low velocity placing

considerable demand on the central nervous system, adequate recovery between exercise sets

and training sessions is vital to ensure continued progression (7). This type of exercise is

undertaken to develop athletes’ ability to create initial rates of force development as

movement in sports often initiates from static positions. Developing this ability to overcome

inertia can lead to a distinct advantage over an opponent in terms of reacting to a given

situation and initiating movement earlier than your direct marker i.e. reacting to accelerate to

a loose ball in open play. Exercise intensities (70-85% 1RM) aimed at developing muscular

hypertrophy are also included throughout this program (7). This training is aimed at

development of muscle cross sectional area to aid athlete’s abilities in situations where

contact is involved. Training will comprise of using only free weights to add a specific

functional capacity so that the muscle developed is used in a synchronised movement pattern

aiding adaptation to on field performance and decreasing risk of injury (2,5). Also throughout

this functional strength training portion of each session specific corrective exercises aimed at

increasing flexibility, mobility and stability will be paired with strength exercises aimed at
increasing specific movement patterns and gaining the greatest return on the athletes’ time

spent training.

6- Core stability training

Chek (2004) recognises the importance of core stability stating that extremities of the body

rely heavily on the core for stabilisation and force production .The core acts as the body’s

foundation for movement encompassing all muscles in the torso attached to hip, spinal

column and shoulder girdle and if not functioning properly can lead to pain and increased

levels of injury (3). Core training benefits encompass improvements in dynamic postural

control, ensure appropriate muscular balance and joint function, allow for the expression of

functional strength and provide intrinsic stability to the lumbo pelvic-hip complex which

allows for optimum neuromuscular efficiency throughout the body (4). Cook (2003) suggests

that physical performance is about movement development which is not the same as muscular

development, adding that if you train the movement the muscle will develop appropriately. In

looking at the bodies responses to core stability training, the crossover return to athletic

performance is very evident. Sports such as Gaelic football involving high speed, skill and

contact can gain great benefit from core training in developing a solid foundation of stability

from which both strength and power can be built upon. Skills including kicking, over head

catching, tackling and agility all require adequate levels of stability to synergistically reduce

force, dynamically stabilize and produce force against abnormal resistances. Core stability

training will take place throughout all phases of this training program from activation periods
in the warm up i.e. lunge variations to holding specific landing positions throughout

plyometric exercises progressing to rotary core exercises against resistance (5).

Functional Skill

Functional Performance

Functional Movement

Optimum performance pyramid (Adapted from Cook, 2003)

7 – Conditioning

Due to the stressors of a long playing season and priority throughout this phase of training

given to developing movement patterns, mobility, stability, strength and power, conditioning

at this juncture will be of low intensity and completed 2 times per week. This approach is

taken to minimise training overload and aid recovery while maximising time spent enhancing

movement patterns and decreasing potential for injury. Conditioning will be conducted

similar to movement and plyometric training. 1 linear day is performed with tempo running

aimed at developing recovery levels and 1 lateral day comprising of slideboard intervals

aimed at developing specific energy systems in the frontal plane. Again this type of training

provides an early opportunity to foundationally develop energy systems without fatiguing and

overloading athletes early in the off season. Progression throughout this phase of the program

will operate on a 10-20% basis in relation to distance or time i.e. Week 1: 10 x 100m tempo,

week 2: 12 x 100m = 20% increase in distance (2). This progression ensures that training load

and volume are monitored and progressed at a steady rate further emphasising a gradual
increase in workload allowing a positive incremental improvement in the development of

relevant energy systems.

8 – Recovery & Regeneration

Recovery will take place both in rest periods prescribed throughout training, modalities used

following training i.e. flexibility, nutrition, cold water immersion and throughout the athletes

time away from training i.e. sleep, active recovery on days off training. Verstegen (2004)

states that quality work must be accompanied with quality rest to allow the body recover

physically and mentally from imposed training demands and for positive adaptation to take

place. The effect of training is closely monitored through a weekly diary (see excel program)

which is assessed on an ongoing basis and will provide valuable information in relation to

progression and further program design. Also to monitor neural recovery and power output a

weekly assessment of vertical jump will take place to aid in the prevention of overtraining

and injury ensuring an adequate recovery period from training is provided. Following each

session a prescribed cool down phase comprising of foam rolling, flexibility and contrast

hot/cold water immersion will take place to aid recovery and decrease muscle soreness (12).

A recovery shake will also be consumed within 30 minutes of cessation of training targeting

the optimal window for nutritional intervention and aiding athletes’ development and

response to imposed training demands (3,12).

Integrated training is a comprehensive approach that strives to improve all the components

necessary to achieve optimum performance (4). The progression of this training program is

designed to improve movement quality and reduce potential for injury while developing

levels of stability, strength and power in the limited off season time available to Gaelic

football athletes. This micro cycle (see excel sheet 1) is arranged for a phase 1, 3 week period

with players retuning and commencing training after a period of rest and recovery. It is

designed as a 4 day training program with 2 regeneration/recovery days and 1 complete day

of rest. A system of undulating peridization is prescribed to target numerous areas for

development in the relatively short off season period. Both movement and resistance training

modalities are arranged to elicit a maximum response from each participant. Linear

movement days i.e. Monday/Thursday are prescribed as the same day as Olympic lifting to

take advantage of training with a high central nervous demand. Day’s preceding these efforts

comprise of rest or regeneration. Modes of conditioning are also prescribed the day before a

rest/regeneration day to allow maximum recovery of the neuromuscular and relevant energy

systems in this early training phase. Exercises throughout the movement phase (prehab,

movement preparation, plyometrics, movement skills) progress from simple to complex

allowing adequate recovery time for high intensity efforts. Resistance training is arranged in

Tri- sets (3 exercises) or Quad sets (4 exercises) with adequate rest in an attempt to elicit a

greater overall training response during each training session (see excel sheet 3). Resistance

training exercise progress from the most neutrally demanding i.e. hang clean to core stability

exercise throughout each session (1). Olympic lifts are always prescribed in a Tri-set as

opposed to a quad set to allow for further rest to ensure technique and power output are not

compromised due to fatigue. Furthermore flexibility and mobility exercises are paired to aid

in the development of specific movement patterns i.e. Day 1 - squat mobility exercises are
paired with an Olympic lift prior to commencing squat patterns later prescribed in that

training session. Stability exercises are also included to develop levels of integrated

movement and aid each athlete in building a solid foundation from which to develop

(3,4,5,12). Equipment and space also plays a major role in the design and implementation of

this program. With multipurpose squat racks and platforms available, tri and quad- sets are

arranged to aid in the organisation and flow of athletes as each training session is completed

in a large group setting (15-20 athletes) i.e. 4 athletes working at a multipurpose squat rack

can complete a quad set of chin ups, hamstring stretching, front squats and planks with

adequate rest. Technique is monitored closely through all athletes with developmental

athletes grouped together and the coach informed when high intensity efforts are being

attempted. All completed exercises and lifts executed are recorded in each individual diary

and progressed as athlete and coach feel necessary. Each training session will last between

1hr 30mins to 1hr 45mins with fatigue and training intensity monitored. Each athlete will also

be asked questions daily on how they are feeling. Training intensity, load and volume will be

altered accordingly on a daily basis. In relation to the movement training no current literature

exists on movement training benefitting in Gaelic football. However numerous literature

reports the many benefits of undertaking such training and it is felt that the inclusion of such

specific work and development of movement skills is valuable to improving performance of

athletes’ involved in a speed power sports such as Gaelic football and the reported injury risk

involved (2, 5, 9,12,15)

This programme is evaluated on a daily, weekly and monthly basis. The success of the

programme is assessed through athletes’ performance and feedback, feedback from other

coaches and sports medicine staff and functional movement screen scores. Athlete’s diaries

are monitored on a daily and weekly basis with frequent adjustments made depending on

current levels of progression and feedback. These alterations inform coaches of the progress

made and play a major role in the design of following cycles both through the following

period of pre season and through a lower intensity in season programme. Functional

movement screen scores are assessed after each training cycle and further protocols are

designed to continue improving movement patterns and aiding in the prevention of injury as

the season progresses.

Conclusion

Functional integrated training requires a system of adequate planning, training, recovery and

progression (2,3,4,5,12). Analysis of speed power sports such as Gaelic football reveals

multiple disciplines of movement, strength and skill to be successful. Due to high injury rate

reported (9,15) the first priority for coaches should be analysis and identification of

weaknesses in each athlete. Previous levels of strength attained are of little use if athletes are

continually getting injured and are unavailable for training and competition. Therefore it is

recommended that high priority be given to developing a training program that integrates the

assessment of weak links in the kinetic chain and sets about addressing these issues while

developing functional levels of mobility and stability to afford each athlete a stable

foundation from which they can develop.

Functional Resistance Training Program Phase 1 –Day 1

Quad- Set
Pull up 3x5 A.I.S Hammy 3x8 Front Squat 3x5 Plank 3x30s hold

Tri Set
Inverted Row 3x8 A.I.S Quad/Hip 3x8 2arm 1leg RDL 3X8
Reference List

1. Beachle, T,R. Earle, R,W. (2008) . Essentials of Strength Training and Conditioning Third

Edition. National Strength and Conditioning Association. Human Kinetics. USA

2. Boyle, M. (2004) Functional Training for Sports. Human Kinetic. Champaign, IL

3. Chek, P. (2004) How to Eat, Move and Be Healthy. CHEK Institute. San Diego, USA.

4. Clarke, M (2005) Integrated Core Training. National Academy of Sports Medicine.

Performance Enhancement Specialist Manual. Thousand Oaks, California.

5. Cook, G (2003). Athletic body in balance: Optimal movement skills and performance for

conditioning. Champaign, IL. Human Kinetics

6. www.gaa.ie/allaboutfootball.html

7. Kraemer, W.J. Ratamess, N.A. (2004). Fundamentals of resistance exercise: progression

and exercise prescription. 36 (4): 674 – 678

8. Kritz, M. Cronin, J. Hume, P. (2009). The Bodyweight Squat: A Movement Screen for the

Squat Pattern. Strength and Conditioning Journal. 31 (1)

9. Newell, M. Grant, S.Henry, A. Newell, J. (2006) Incidence of Injury in Elite Gaelic

Footballers. Irish Medical Journal. Oct: 99 (9): 269-71

10. Sahrmann SA. (2002) Diagnosis and Treatment of Movement Impairment Syndromes. St.

Louis: Mosby.

11. Siff, M.C. (2003) Supertraining 6th edition. Denver, USA.

12. Verstegen, M. (2004). Core Performance. New York: Rodale.

13. Verstegen, M (2007) Core Performance Golf. New York. Rodale

Strength and Conditioning Journal. 31 (1)

15. Wilson, F. Caffrey, S. King, E. Casey, K. Kissane, C. (2007) A 6-month prospective

study of injury in Gaelic football. British Journal of Sports Medicine. 41 (5): 317 – 21