3 Strength & Conditioning Lessons I Learned the Hard Way

2 days ago
2 min read

I wasted years training hard but it wasn't transferring onto the pitch

The problem wasn’t effort, it was what I was not doing.

This all changed when I stopped training randomly and started training with structure, intent and purpose from being taught by some great strength and conditioning coaches.

Looking back, there are three major mistakes I made that I wish I had corrected sooner.

1) Thinking Pitch Work Was Enough for My Legs

Early on, I focused heavily on upper body training. I convinced myself that training sessions were enough for my lower body.

Long story short, They weren’t.

Pitch sessions develop fitness and skill within the game but they don’t build maximal

strength, or aid injury prevention.

2) Training Like a Bodybuilder Instead of an Athlete

For a long time, my gym work looked more like a physique plan than a performance plan. Going with High volume, chasing a pump and going with sets to failure.

All the wrong things to be doing.

GAA Is explosive based off quick reactions and you need to be able to reach those demands

Once I shifted my focus towards

• Moving weight with intent

• Explosive lifts and plyometrics

• Change of direction work

• Relative strength over just size

Everything started transferring better to the pitch.

Strength is important but being able to apply it quickly is key!

3) Ignoring the “Small” but Crucial Areas

I used to skip what I thought were minor exercises as they were always tailored towards the end of a session and would cut 10/15 mins off my time.

Between hamstring/groin/calf work

But GAA places huge stress on those areas through overall distance covered, high speed running, sprinting, braking, change of direction, jumping and so on.

If you don’t build strength within these smaller muscle groups, you’re leaving yourself exposed and sooner rather than later you’re going to break down.

I was picking up less injuries and felt a lot stronger within those areas.