GAA Off-Season strength and conditioning: Training by Peter McGill in TrainHeroic

PMG Strength and Performance

Multi-sport, Gaelic Football
Coach
Peter McGill

The training plan that is guaranteed to help you during the off-season and help you be prepared for the forthcoming pre-season. This program has been used by successful winning GAA teams during previous off-seasons. 

There are no short cuts to improving your on-field performance just a detailed plan and hard work that will guarantee results. The fastest, strongest and most powerful athletes tend to win hands down, this is why it's important to follow a detailed plan if you want to excel.

The program runs for 8 weeks, with small changes weekly to ensure you are following the principles of progressive overload. 

Whats included

Dynamic warm up with movement prep, tissue resilience via plyometric training, injury reduction, power and strength focus. 

3 strength sessions a week, 1 mobility session and 1 aerobic fitness session.

Session duration 60-80 minutes

4 training days per week

Training cycle length 8 weeks

Training goal = strength, power, aerobic capacity and robustness


Additional features

Demonstration videos

Monitoring and wellness

Messaging options to contact your team for support or your coach


Frequently Asked Questions

Q: Do i need to play GAA to use this program?

A: No, while this program is focused toward GAA players it is a suitable program for individuals who want to increase overall strength and power as part of a healthy lifestyle.

Q: What if i don't have the equipment needed?

A: All of the exercises can be scaled up to suit everyones needs. We can easily edit your training calendar so you can still train using whatever you have right now.

Q: Does this program require me to be good at Olympic weightlifting?

A: No. There is no Olympic weightlifting in this specific program. We do have others with Olympic weightlifting for those who require it.

Q:  Do i need to perform any conditioning training along side this program?

A: No, this program has 1 conditioning day during the off-season that are recommended which will become optional sessions during any in-season training. The conditioning session focuses on aerobic fitness running based conditioning session plus additional rowing and skierg training. 

Q: When is the best time to start?

A: Right away, you can join right now and start training.

Q: Is this a long term contract? 

A: No, this is a one of payment service and you will not get billed again. 

Q: Why are the prices in US dollars?

A: This is simply because we use the best technology there is to deliver the training to your smart phone, this means we had to source the best company to support this and that is Trainheroic which are based in the USA. 



For any other email pete@pmgstrengthandperformance.co.uk and we'll be happy to help.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Dumbbells // Barbell and weight plates // squat rack // pull up station. 
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Gaa off-season session 1

A

Dynamic warm up

B

Back Squat

5, 8, 8, 8

C1

Incline DB Bench Press

4 x 10

C2

Inverted Row

4 x 10

D1

Dumbbell RDL

3 x 10

D2

Shoulder Taps

3 x 30

E

Side Plank

2 x 0:30

Monday
Week 1 Day 2

Conditioning

A

Whole body stretch routine

Complete the following stretches: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch

Tuesday
Gaa off-season session  3

A

Dynamic warm up

1 x 10

B

Seated DB Press

4 x 10

C1

Chin-Up

4 x 8

C2

Reverse Lunges

4 x 8

D1

Chest-Supported DB Row

4 x 10

D2

Push-Up

4 x 12

E

Dead Bug

2 x 20

Wednesday
Rest day
Thursday
Gaa off-season session  4

A

Dynamic warm up

B

Single Leg Broad Jump & Land

3 x 5

C

Overhead MB Throw

4 x 6

D

Deadlift

5, 8, 8, 8

E1

Seated Cable Row

4 x 10

E2

Barbell Hip Thrust

4 x 12

F1

DB Bicep Curls

3 x 12

F2

DB Tricep Extension

3 x 12

F3

YTW

3 x 5

Friday
Gaa off-season session 5

A

Dynamic warm up

B1

SkiErg

5 x 25

B2

Rowing

5 x 25

C

Run

600, 400, 200, 600, 400, 200

GAA Off-Season strength and conditioning