The Fallowers

This week we were joined by Ireland's top bodybuilding coach. We discussed the key factors that make a successful prep coach. What to consider when working with males and females, including some physiological and psychological differences. The impact of drugs on bodybuilding prep and ensuring coaches have a duty of care to their athletes.

This week we welcomed on Dr Stephen Behan of DCU, NA Fianna GAA and the Coaching Bubble Podcast. Stephen began as a GPO and worked in 2 clubs in Dublin. He went on to complete an MSc in Sports Coaching & Performance where he discovered the importance of fundamental movement skills in children and how they impact on physical literacy. We dig into the results of Stephen's PhD studies where he assessed FMS of Irish children and explored associations with health-related fitness and a number of psychosocial outcomes.

This week we spoke to Karol Dillon. He has just completed his MSc in Sports Performance and focused his thesis on bilateral (2-footed) players in Gaelic Football. He shared some key insights from a number of conversations with Gaelic Football's best players and coaches, and the emphasis they place on developing both sides.

This week we discussed some practical tips we use on a weekly basis to make healthy eating as easy as possible. From making friends with our butcher and baker to helpful tips for when we're on the road a lot. 

This week we had the pleasure of welcoming on Louise Keane who has a wealth of experience in S&C with a variety of teams at both club and county level. She discussed her current role as a Performance Games Development Administrator, what that role involves and how they are growing throughout the country. We spoke about the challenges of inter-county teams having to split training sessions between "home" and Dublin. Louise also updated us on the key aims of the GAA's new Sport Science working group and the Athletic Development sub-group that she's currently a part of.

This week we looked at how to develop our aerobic energy systems. We dig into the original 'Tabata' study and look at a recent recommendations paper by the original author. We discuss the pros and cons of high intensity interval training and how it can work alongside some slow steady work. We also make some recommendations on how to incorporate different types of running or bike work into your own off-season.

The MAS (maximal aerobic speed) article and description we spoke of can be found here at this link along with a 10-week plan you can customise for your own team:

https://fhsperformance.wordpress.com/2019/01/09/pre-season-hiit-running/

Orlaith Curran joined us to talk about using GPS to inform coaching practices, what's involved in terms of physical preparation for the Irish women's rugby team and her PhD research on talent development in Irish hockey.  Orlaith comes from a camogie background but has developed a wealth of experience in rugby from her time in New Zealand and in Hockey from her time with the Irish U21s and U23s. 

Do 6 smaller meals lead to a faster metabolism? Are artificial sweeteners bad for you? Can your knees cross your toes when squatting? Are there benefits to taking BCAAs or Fit Teas? Is Himalayan Rock Salt better than normal salt? Does Lactic Acid lead to cramping and fatigue? Find out more in this episode as we discuss common myths we've heard and some sent in by listeners.

As many of us will be trying to set new years resolutions, we discussed some approaches that have worked well for previous behaviour changes. Drawing from the research by BJ Fogg and James Clear's Atomic Habits, we suggest a few immediate strategies you can use to increase your chances of success as we enter 2021.

This week we welcomed S&C coach Stephen Casey from Cork. We discussed Stephen's background from working in the Mardyke at UCC, his time as a personal trainer and his MSc in Sports Performance at University of Limerick. Stephen discussed his 'Big Rocks' when training teams or individuals. What training methods he feels are overvalued and how to take a 'critical look' at how we approach training teams. Stephen can be found on Instagram as @caseyperformance and on Twitter @StephenKC.