Denis Reidy's guide to getting fit

Training Schedule

This is based on a two week cycle and our one football session a week.
Day 1:  Section 1 and Section 2.  If starting back only section 1.
Day 2:  Rest, a few stretches during the day, a few sit ups and  press ups.
Day 3:  Section 3.  If no track then do section 1 and section 2.
Day 4:  Rest, a few stretches during the day, a few sit ups and  press ups.
Day 5:  Rest, a few stretches during the day, a few sit ups and  press ups.
Day 6:  Gaelic football training.
Day 7:  Rest, a few stretches during the day, a few sit ups and  press ups.
Day 8:  Section 4 i.e. 3km run
Day 9:  Rest, a few stretches during the day, a few sit ups and  press ups.
Day 10:  Section 1 and Section 2. 
Day 11:  Rest, a few stretches during the day, a few sit ups and  press ups.
Day 12:  Rest, a few stretches during the day, a few sit ups and  press ups.
Day 13:  Gaelic Football training
Day 14:  Rest, a few stretches during the day, a few sit ups and press ups.

Section 1:

Set up: Place two markers 70m apart

Warm up: Light jog for about 3 minutes. Stretch for 3-5 minutes i.e. hamstrings, calves, groins, quads, ankles etc.

Step 1:  Run from cone A to cone B and back in 35 seconds. Take a break of 35 seconds.
Do this twice.
Step 2:  Run from cone A to cone B and back twice in 70 seconds i.e. 140m.  Take a 70 second break.  Do this twice.
Step 3:  Run from cone A to cone B and back three times in 105 seconds. Take a 105 second break.  Do this twice.
Step 4:  Same as Step 2.
Step 5:  Same as step 1.

Warm down: Same as warm up.

Section 2:
Set up: Place 6 cones 5m apart in a straight line i.e. 25m in total from cone A to cone F.

Warm up: Light jog for about 3 minutes. Stretch for 3-5 minutes i.e. hamstrings, calves, groins, quads, ankles etc. Very important here because a lot of turning involved.

Step1: Run from cone A to cone B (5m apart) and back , cone A to cone C (10m apart) and back, cone A to cone D (15m apart)  and back , cone A to cone E (20m apart) and back and finally cone A to cone F (25m apart) and back.  This should be done in 35 seconds but aim for 30 seconds.  It is 150m of sprinting and turning.
Step 2: Take a 3 minute break.
Repeat Steps 1 and 2 together 3-5 times.  Very important to take the full 3 minute break in Step 2 as this helps the development of speed and power.

Warm down: Same as warm up.

Section 3:
If you have a track near you then do the following

Warm up: Light jog for about 3 minutes. Stretch for 3-5 minutes i.e. hamstrings, calves, groins, quads, ankles etc.

Step 1:  400m sprint.  1-2  minute break
Step 2:  300m sprint.  1-2 minute break. Repeat twice
Step 3:  200m sprint.  1-2 minute break. Repeat three times.
Step 4:  100m sprint.  1 minute break.  Repeat four times.

Warm down: Same as warm up.

Section 4:

3 km run. Stretch lightly before and after.

After 2 months aim to do 3km in under 12 minutes, after 1 month for those already fit.  This means doing 7 1/2 400m laps at 1minute 36 seconds per lap if you run on a track. 

Hints:
For sit ups try 3 sets of 20.  If feeling good try 5 sets of 20. 
For press ups try 3 sets of 20.  If feeling good try 5 sets of 20.  To vary difficulty put hands nearer together, farther apart, or have legs elevated on a bench.

Always drink  water very regularly throughout the day.

Stretch gradually always and  do not hold your breath while stretching.