Over the past decade, gym access has increased enormously for players, athletes and keep-fit enthusiasts. It has been a welcome development in the lifestyle of footballers and hurlers, because it has helped with their general strength training. However, with the recession beginning to bite, access to gyms may become restricted so we need to ask the question - can the player who doesn't have gym access still make useful gains in strength, power and speed?

DR liam hennessey gives a quick checklist on how to get the best from time spent in the Gym

DOS

Always follow a plan
Best if this is put together in conjunction with a knowledgeable and qualified fitness coach. Your plan should be well-balanced and be shaped into what we call a ‘Periodised’ programme with set phases for emphasising a particular goal.

Know what the goal of the programme is
Are you aiming to build muscle, get stronger, get more powerful or just maintain general strength and power? Depending on your goal your programme will vary.

When people talk about footballers and hurlers, pace is often one of the key traits associated with good players. However, the ability to slow down or stop can be just as critical. Here, DCU Football Academy conditioning coach Julie Davis, explains the importance of ‘deceleration'

By Dr Liam Hennessey. TAPERING: Reducing training in the run-up to big games

The championship is now upon us and some coaches might have a nagging feeling that they should ramp up the volume of training to be ready for the big day. By upping the intensity and workload of training the idea is to bridge the gap between practice and perfect. After all this is what he/she did as a player.

One of the major problems in field sports is that athletes are conditioned in such a way that is counterproductive to what is actually required on the field of play.  When coaches say that they want to develop a ‘base', they should first consider what this base is supporting. To be more specific it is important to make sure that your base is linked to the type of conditioning that the player or athlete will need on the field or in their sport.

This guide is presented as a service to athletes, coaches, parents and exercise physiologists, who wish to evaluate their own or someone else's fitness level, or to gain a greater understanding of tests that they have performed.

There are probably hundreds of standard fitness tests used, and hundreds more variations of these. They can range from elaborate and expensive laboratory tests to simple and inexpensive field tests. Each test also has many advantages and disadvantages that can ultimately determine which is the most appropriate test to perform. If you are designing your own fitness testing regime, with the information about the relative merits and requirements of each test that is contained in this guide, you can make an informed choice of the most appropriate test or tests to use.

Firstly this guide discusses why we should perform fitness testing and the benefits of testing, then how to select appropriate fitness tests, some tips about conducting tests, and interpret the results. There are also some further readings so you can find some more detailed information yourself.

 

During a game of 70 minutes, a footballer is estimated to run 10km, so it is essential that you prepare your body correctly if you want to be at your best. Carbohydrates are the key ingredients in a footballers diet. These provide energy for training and competing. Foods high in carbohydrates include potatoes, pasta, rice, bread and cereals.

Whenever a player trains or takes part in a game, energy is used, water is lost and microscopic damage occurs to muscles. All of these occur naturally. If the body recovers fully after each session, the training that is undertaken will result in improvements in performance. However, if the body does not adequately recover, the player will become fatigued quicker during the next session, and if this continues there will be a decrease in performance. Remember, improvements due to training do not occur during training — they occur when the body can properly recover and adapt to the training stimulus.