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Help with training

waterford1988 · 2009-06-08 17:38:25

I'm looking to build up a bit of extra strength and conditioning and have recently bout a bench press, bar bell and dumbells. I play a lot of hurling at would have pretty high fitness levels but could do with putting on a bit of muscle without losing any speed, or even improving it. I'm 6ft tall, and my weight is usually…

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08-06-2009 6:38pm

#1

waterford1988

Registered Users Posts: 145 ✭✭

Join Date: February 2009

Posts: 86

I'm looking to build up a bit of extra strength and conditioning and have recently bout a bench press, bar bell and dumbells. I play a lot of hurling at would have pretty high fitness levels but could do with putting on a bit of muscle without losing any speed, or even improving it.

I'm 6ft tall, and my weight is usually between 11 1/2 and 12 stone(it fluctuates a bit)

Anyway this is what I usually do about 2/3 times a week. I find it hard to weight train any more than that because of actually training with teams ect.

Olympic lift clean & jerk 30 kg 8 rep 3/4 sets
Bench Press 35 kg 15 rep 3/4 sets
Shoulder Press 30 kg 10 rep 3 sets
Calf Raises 30 kg until fail
Lunges 20 kg 10 rep 4 sets
Tricep dips 25 rep 3 sets
Bent over row 30 kg 6-10 rep 3 sets
Bicep Curls(dumbels) 11kg 25 rep 2 sets
with core exercises and press ups

I don't have much knowledge of weights programmes and would appreciate any advice. Im also taking whey protein after training or after a weights session.

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