GAA Club Athlete Programme

Annagher Athletics

Gaelic Football, Rugby
Coach
Peter Donnelly

This is a 4 week in-season program suitable for GAA athletes. The purpose of this program is to stay healthy, injury free, and maintain strength through the competition period. The program contains 3 sessions per week; one upper body strength focus, one lower body strength focus and one lower body power focus. It is based off a seven day game turnaround, however you can modify the program to suit your specific needs. It is typical for athletes to deteriorate throughout the season, this program is designed so that you thrive, whilst competition fades away.

$70
Get GAA Club Athlete Programme
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Maintain Strength and Power
It is important that you maintain strength and power in-season so that you can dominate the opposition. This will help you be more robust.
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Built Robustness
The best ability is availability. Build robustness in the injury prone areas that are found in your game. Play as many games as possible.
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Manage your Training Load
This Program targets all the physical qualities that are needed to be successful on game day. These qualities are managed in the appropriate portions so that you still feel fresh on game day.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Training has never been easier with TrainHeroic
Equipment
Recommended
Barbell + Plates, Dumbbells or Kettlebells. Power Rack or Cage.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Lower Body Strength 1

A1

Back Squat

8, 6, 5, 5, 5 @ 45, 60, 70, 73, 78 %

A2

Hurdle Hops

3 x 5

A3

Vertical Jump

2 x 5

B1

Barbell Step Ups

3 x 5 @ 65, 70, 75 %

B2

RDL

6, 5, 3 @ 60, 70, 80 %

C1

Leg Extension

2 x 5

C2

Partner Nordic Hamstring Curl

4, 4, 2

C3

DB Seated Single Leg Calf Raise

8, 6

Tuesday
Week 1 Day 3 - Upper Body Strength 1

A1

Bench Press

5 x 8 @ 45, 58, 60, 63, 68 %

A2

Pull-Up

4 x 8

B1

DB Arnold Press

3 x 10

B2

Seated Cable Row

3 x 10

C1

Incline DB Bench Press

3 x 8

C2

DB Lateral Raise

3 x 8

D1

Landmine Bar Twist

3 x 8

D2

Alternating DB Hammer Curl

3 x 8

D3

Paloff Press

3 x 10

Thursday
Week 1 Day 5 - Lower Body Power 1

A1

Clean Shrug

A2

Hang Clean High Pull

1 x 10

A3

Hang Clean Jump Shrug

1 x 10

B1

Hang Clean

5 x 3

B2

High Pogos Over Hurdles

1 x 10

B3

Drop Jump

4 x 3

C1

Bulgarian Split Squat

3 x 5 @ 65, 70, 75 %

C2

GHD Hip Extension

3 x 3

D1

Prowler Push

2 x 20

D2

Sled Drag

2 x 20

Coach
More from Annagher Athletics
coach-avatar Peter Donnelly

Trusted by elite professional athletes, a highly sought after performance coach specialising in speed, power and strength development. With extensive experience coaching at the highest level, Peter has worked with top-tier GAA teams including Tyrone GAA and professional rugby teams such as Ulster Rugby, Irish Rugby Sevens and Munster Rugby

FAQs
Who is this for?
This is an in-season program that covers upper and lower body strength and power. It is structured so that you feel good on game day. It is suitable for all players playing with an intermediate level of gym experience.
How is it structured?
The program is structured off 1 game per week and a 7 day turn around.
How long does it last?
It is a 4 week program. I am planning to write a phase 2 that will be available to purchase at a later date.
GAA Club Athlete Programme
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