TAPERING PEAKING FOR GAELIC FOOTBALL TAPERING AND PEAKING

TAPERING & PEAKING FOR GAELIC FOOTBALL TAPERING AND PEAKING FOR GAELIC FOOTBALL

What is Tapering? Tapering and peaking are the same thing with the same aim in mind … TAPERING AND PEAKING FOR GAELIC FOOTBALL

What is Tapering? Turning up on Sunday … Physically and mentally prepared to… Win TAPERING AND PEAKING FOR GAELIC FOOTBALL

Introduction The following are 14 Principles of Tapering and peaking for Gaelic football TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 1 Volume of training must be lowered Studies in Rugby league players have shown that overloading by volume cause undesirable hormonal changes, increases in cortisol and reduce power in athletes after overtraining. Coutts A, Reaburn P, Piva TJ, Murphy A. , Int J Sports Med. 2007 Feb; 28(2): 116 -24. Changes in selected biochemical, muscular strength, power, and endurance measures during deliberate overreaching and tapering in rugby league players. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 1 Volume of training must be lowered Injuries only occur through overtraining volume NEVER intensity *proper form *sprinting (warm up/fatigued/form) TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 2 The Volume of training is inversely proportional to the density of games played – – As consecutive Championship games mount in a season - training load should decrease. If a team has had a long run of championship games every weekend, Sunday after Sunday, the volume of training should be very low and reduced each week. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 2 The Volume of training is inversely proportional to the density of games played For example after 5 weeks of games, Sunday after Sunday, on week 4 training might only consist of 2 or 3 sessions of 45 mins maximum duration. Mujika I, Padilla S, Pyne D, Busso T. , Sports Med. 2004; 34(13): 891 -927. Physiological changes associated with the pre-event taper in athletes. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 3 Experience is the best method to monitor if players are getting tired Experience is the best way to judge players There is no magical test or way to know if athletes will perform (human factor!!)– except experience It is almost impossible to monitor athletes before they over-train (in an amateur situation). TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 3 Experience is the best method to monitor if players are getting tired • Studies in triathletes demonstrate that neither overreaching nor overtraining can be identified BEFORE they occur by normal physiological means. • (Apart from possibly a glutamine to glutamate (Gln/Glu) ratio). • Coutts AJ, Wallace LK, Slattery KM. , Int J Sports Med. 2007 Feb; 28(2): 125 -34. Monitoring changes in performance, physiology, biochemistry, and psychology during overreaching and recovery in triathletes. • Coutts AJ, Reaburn P, Piva TJ, Rowsell GJ. , Eur J Appl Physiol. 2007 Feb; 99(3): 313 -24. Monitoring for overreaching in rugby league players. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 3 Experience is the best method to monitor if players are getting tired • Using Heart Rate Monitors is a waste of time – – – Heart rate monitoring is not a viable way to monitoring training Bolton Wanderers just threw out a whole set of monitors and complete Polar system Heart Rate can be affected by too many variables, caffeine, weather etc. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 3 Experience is the best method to monitor if players are getting tired – Heart Rate monitoring can be affected by too many variables, caffeine, weather etc. – – Zavorsky GS, Sports Med. 2000 Jan; 29(1): 13 -26. Evidence and possible mechanisms of altered maximum heart rate with endurance training and tapering. Achten J, Jeukendrup AE. , Sports Med. 2003; 33(7): 517 -38. Heart rate monitoring: applications and limitations. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 4 Intensity ALWAYS increases • Very successful international teams and elite athletes will often have players who will reach PB’s in lifts and sprints in the weeks leading up to internationals. (All Blacks pre world Cup? ) Human Factor!! • Elite athletes will never drop intensity pregame as it also serves as a confidence boost. (fear of injury) • TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 5 Reducing Volume will not reduce stamina • Even if volume is drastically reduced, the players’ stamina will not suffer. • The US Military have shown that reducing training frequency and/or duration do not significantly alter VO 2 max or sub-maximal endurance time provided the intensity of each exercise session is maintained TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 5 Reducing Volume will not reduce stamina • They have also shown that aerobic ability may be retained for at least several months when training is maintained at a reduced level. – Neufer PD. , Sports Med. 1989 Nov; 8(5): 302 -20. The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 6 Length of taper is directly proportional to the length of preceding Training Period – – If the team has been through a long training period - such as leading to the first game of the Championship - the taper must be longer than a shorter lead-in period. Long tapers should consist of short, high intensity training sessions. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 7 Tapering is specific to each athlete • • Do not treat a team as clones All athletes taper differently • Athletes who have had a very short preseason through injury or have short lead ups, should just stop dead, and have a very short taper. (There is plenty on anecdotal evidence of players having good campaign after long • term injury) TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 8 Avoid a ‘dead stop’. Tapering produces a greater anabolic effect • Tapering produces a greater elevation in resting serum insulin-like growth factor (IGF)-1 and testosterone concentrations. • Izquierdo M, Ibañez J, González-Badillo JJ, Ratamess NA, Kraemer WJ, Häkkinen K, Bonnabau H, Granados C, French DN, Gorostiaga EM. , J Strength Cond Res. 2007 Aug; 21(3): 768 -75. Detraining and tapering effects on hormonal responses and strength performance TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 9 Nutrition should be periodised to suit the training demands leading up to the game • • Athletes need more protein when tapering Athletes should slowly switch to higher intensity training and will need to consume more protein to help the body recover, provide neurotransmitters and stimulate glycogen synthesis. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 10 The optimum taper for Gaelic Football is between 10 -14 days (depending on whats gone on • Taper length depends on preceding before hand) • • training intensity, sport and gender A 10 -day taper can result in a 3%-6% improvement Bishop D, Edge J. , J Sci Med Sport. 2005 Jun; 8(2): 200 -9. The effects of a 10 -day taper on repeated-sprint performance in females. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 11 When tapering - reduce training volume by between 41% and 65% • • • Research has suggested that the best reduction is between 41% and 65% This will allow the athlete to increase intensity proportionally. Bosquet L, Montpetit J, Arvisais D, Mujika I. , Med Sci Sports Exerc. 2007 Aug; 39(8): 1358 -1365. Effects of Tapering on Performance: A Meta. Analysis. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 11 When tapering - reduce training volume by between 41% and 65% • • • DO NOT follow the tapering guidelines of other sports Distance runners can use tapers of up to 75% and 4 week long But they have long seasons and large volumes of training TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 12 Frequency of Training does not increase when tapering • • Intensity increases Volume decreases Frequency remains stable/ or reduced Athletes must be allowed time to recover from the now higher intensity of training TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 13 Regeneration MUST be used when tapering • Recovery and regeneration techniques should be used to help athletes recover faster • Higher intensity training demands much more recovery time TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 14 No new variables should be introduced into training • • Do not introduce new training in taper Varying training type or introducing new physical activities or exercises will only delay taper and produce residual stiffness and muscular fatigue. TAPERING AND PEAKING FOR GAELIC FOOTBALL

Principle 14 No new variables should be introduced into training • Do not introduce new ‘fun’ GAMES into last weeks training – even if it seems like a good idea. • E. g. Frisbees brought by coaches to the Olympic villages to relieve stress have caused more injuries than training in the Olympics!! TAPERING AND PEAKING FOR GAELIC FOOTBALL

TAPERING AND PEAKING FOR GAELIC FOOTBALL