Faughs GAA Club

1. Here are two documents developed by Senior Camogie for a 30 minute circuit.

Start with CIRCUIT 1 and spend 1 min on each station and do 2 rotations.

On CIRCUIT 2 change to 1.5 minutes per station and do 2 rotations.

Use common sense to determine heaviness of weights or target repetitions. You should be increasing weights / repetitions  by no more than 10-15% every 3-4 weeks. Stick with Circuit 1 for 4-6 weeks before you start into Circuit 2.

 

 

2. Sample Winter fitness / conditioning program

40 minute workout – 20 minutes of fitness work first followed by 20 minutes of conditioning exercises. Click here to download print out of winter exercises handout.

Do this 3 times a week. Push yourself on the fitness – set targets and try and improve each week.

2.1 AEROBIC FITNESS – CONTINUOUS, GOOD INTENSITY EXERCISE FOR 20 MINUTES

Choose from the following.  Vary and mix it up if you want but for at least one of your sessions each week do the 5 exercises – repeat 4 times to get 20 minutes of activity.

Set targets and try and improve each week.

• Jogging

• Cycling

• Skipping Rope

• Exercises (1 minute each, 5 times):

 

2.2 TONING / CONDITIONING / BALANCE – DO THE COMPLETE SET OF EXERCISES TWICE

• All exercises should be carried out with slow, controlled movements.

• Click exercise to see demonstration videos.

Squat (video) 10 times

Toe Touch (video) 10 times alternate each foot (20 total)

Crunch (video) 10 times, hold for 2 seconds

Hip Circuit (video) 10 times alternate each foot (20 total)

Bridge Raise (video) 10 times, hold for 3 seconds.

Plank (video) 20 secs, increasing to 30 seconds when you are able

Lunge (video) 10 times alternate each foot (20 total)

See Saw (video) 10 times alternate each foot (20 total)

Press ups (Level 1 video) 10 times. Start from knees (level 1), build up to straight leg if you can (level 2) (Level 2 video)

Side Plank (video) 15 secs seach side, increasing to 25 seconds when you are able