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The following is a summary of a 7 week GPP program which I put in place for the 2013 Na Fianna
Senior Hurling Squad.
Handball court, Basketball Court & All Weather Pitch facility (used for warm ups, plyos, medball
throws, speed, and multi-directional work)
Screening:
All 23 players were screened using the Functional Movement Screen.
10m 80kg >: Poor: 1.8 </ Average: 1.7 / Good: 1.6/ Very Good:
1.5/ Elite: 1.4>
80-90kg: Poor: 1.9 </ Average: 1.8 / Good: 1.7/ Very Good:
1.6/ Elite: 1.5>
90-100kg: Poor: 2.0 </ Average: 1.9/ Good: 1.8/ Very Good:
1.7/ Elite 1.6>
20m 80kg >: Poor: 2.8 </ Average: 2.7 / Good: 2.6/ Very Good:
2.5/ Elite: 2.4>
80-90kg: Poor: 2.9 </ Average: 2.8 / Good: 2.7/ Very Good:
2.6/ Elite: 2.5>
90-100kg: Poor: 3.0 </ Average: 2.9/ Good: 2.8/ Very Good:
2.7/ Elite 2.6>
5-10-5 N/A
Block B:
Monday – Gym & Linear RSA
Tuesday – Linear warm up & Tempo
Wednesday – Linear Speed/Gym
Thursday – Multi-Directional warm up & Tempo
Friday – Off
Saturday – Gym & Multi-Directional RSA
Sunday – Off
Programme Design:
Gym:
Olympic Lift Variations (hang clean/snatch)
Strength Training
Speed
Elastic/Reactive Strength
Explosive Strength
Maximum Strength
Work Capacity
Movement Quality
Nutrition, Lifestyle, BF%
Mental/Emotional/Spiritual Health
So as you can see for the above Nutrition, spiritual health, movement quality, and work capacity are
the foundation to support the bio-motor qualities higher up on the hierarchy.
To summarize the hierarchy I always say – “The premise of the Athletic Development Hierarchy is
that all of the preceding qualities need to be optimally developed to support the succeeding
qualities higher up on the hierarchy”
Something to keep in mind here about the above diagram is that you may have athletes with well-
developed levels of qualities higher up on the hierarchy, while concurrently having less than optimal
development of qualities lower down the hierarchy that are critical to support the qualities nearer
the top.
For instance you may have athletes with well-developed levels of strength, explosive strength,
elastic strength, and/or speed, without having an optimal foundation of nutrition, movement
quality, and/or work capacity. The key point here is that without an optimal foundation of preceding
qualities on the hierarchy; 1) The risk of injury is increased, and 2) Optimal potential cannot be
realized as the supporting structures are not in place to support the entire system.
High levels of strength, explosive strength, and/or elastic strength and speed, developed on top of
poor movement quality carries a higher risk of injury.
High levels of strength, explosive strength, and/ or elastic strength and speed, developed on top of
poor work capacity will lead to poor recover ability, and carries a higher risk of injury also.
High levels of strength, explosive strength, and/or elastic strength and speed, developed on top of
poor nutrition will lead to poor recover ability, and carries a higher risk of injury also.
High levels of elastic strength and/or speed, developed on poor strength, explosive strength, work
capacity, and/ or movement quality and nutrition……….
So from the results of the performances tests, each player was put into a program that would
enhance their most lacking quality on the hierarchy.
Block A:
15 players – Work Capacity Emphasis
3 Player – Hypertrophy Emphasis
5 Players – Strength
Block B:
20 players – Strength emphasis
3 players – Hypertrophy Emphasis
Periodization
Or whatever you want to call it!
From the explanation above of testing and then deciding what quality needs to be focused on, I
guess I use what is term a block style of periodization.
Results:
Strength and aerobic capacity had large improvements across the board as expected, but….
Lessons Learned?
Nutrition, nutrition, nutrition!!!! Like most people the players need a serious lesson on nutrition.
Nutrition like most topics can be as simply or as complicated as you want to make it.
Eat animals, vegetables, plants, fruits (depending on the goal), and a little amount of nuts and seeds
if tolerated (sorry Josh Rubin).
Limit/ eliminate processed/ man made foods. Eliminate grains for the most part is well, due to the
fact that the vast majority of people that I see cannot tolerate grains too well, particularly wheat.
Good resources on this would be Dr Tom O’Bryan, and Dr William Davis.
What about Dairy? Again depends on a number of factors. What’s the goal? Putting on mass?
Maybe. Losing body fat? No. What is the person’s digestion like with dairy? So many people seem to
have such a compromised gut that dairy, and other things like nuts and seeds seem to be very hard
for the system to handle. Again its very much person and situation specific, we are all so different.
Anyway I just didn’t get a chance to give a nutritional presentation to the team. I only had time to
post some educational content on the team Facebook page.
But after 7 weeks of training, and absolutely little to no change in most players’ body compositions
proves the undeniable fact that nutrition is the most important aspect of body composition
improvements. Nutrition along with our circadian rhythms is the biggest environment influences on
our genetic expression.
When training the guys I find its about doing enough to get a sufficient training stimulus, but not too
much as to add more stress to an already burden system. So many soft tissue injuries and illness are
results of the constant state of inflammation that the guys are in. Inflammation is caused by excess
stress. Excess stress is cause by environmental mis-matches. It’s a vicious cycle as the table 2 shows
Illness
Injuries
Depression
Enviromnetal Toxins
Table 2: The cycle of Environmental/Biological Mis-Matches that lead to Poor Physical and
Mental/Emotional Health
Wrapping Up:
I am hoping that this 7 week block of GPP is but just the first step in a long term development plan
with this group of players. This is a reason why I am not freaking out about getting every single detail
absolutely perfect. If you go out with that mind-set you will just go crazy. It’s a process. The
nutritional & lifestyle education will be the next big thing to tick off the list. I hope to empower the
guys to start taking their own health and performance into their own hands.