Steelstown

Gaelic Football
Coach
Dermot McBride

Steelstown U17 Advanced Program. Specifically designed for those who have experience in the gym. Particularly those who worked with me last year. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Strength
Maximise your strength and ability to generate force.
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Power
Being able to build and express power will help improve your performance.
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Robustness
Develop the ability to withstand any type of physical training / match intensity that will in turn allow you to compete on a more consistent basis and continue to develop and reduce the likelihood of injury.
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
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
The Steelstown Club Gym has all the equipment needed for this program. Barbell // Dumbbells // Bench // Plates // Rack // Sled // Track // Bands. 
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Hang Clean speed Shrug

2 x 10

A2

High Hang Muscle Clean

2 x 10

A3

Toe - Shrug - Drop & Catch

2 x 10

B

Hang Power Clean

5, 3, 3, 2, 2

C1

Bench Press

5, 5, 3, 3, 2

C2

Romanian Deadlift

5, 5, 3, 2, 2

D1

DB Lunges

4 x 16

D2

Band Pull-Apart

2 x 50

Tuesday
Week 1 Day 3

A1

Back Squat

5, 5, 3, 2, 2

A2

Pull-Up

5 x 4

B

Hip Thrust

8, 6, 6, 5

C

Standing Curl + Press

3 x 24

D

Nordics

3 x 5

E

Banded Tricep Pushdown

3 x 15

Thursday
Week 1 Day 5

A1

Overhead Press

2 x 10

A2

Push Press

2 x 10

A3

Push Jerk

2 x 10

B

Push Jerk

5, 3, 3, 2

C

Front Squat

5, 5, 3, 2, 2

D1

Bent Over DB Row

3 x 12

D2

GHD Hip Extension

3 x 10

E

Incline DB Bench Press

3 x 12

F1

Barbell Bicep Curl

3 x 20

F2

Supine DB Tricep Press

3 x 20

F3

DB Lateral Raise

3 x 15

Saturday
Week 1 Day 7

A1

Hang Clean speed Shrug

2 x 10

A2

High Hang Muscle Clean

2 x 10

A3

Toe - Shrug - Drop & Catch

2 x 10

B

Hang Power Clean

5, 3, 3, 2, 2

C1

Bench Press

5, 5, 3, 3, 2

C2

Romanian Deadlift

5, 5, 3, 2, 2

D1

DB Lunges

4 x 16

D2

Band Pull-Apart

2 x 50

Coach
coach-avatar Dermot McBride

Steelstown U17 Advanced