PMG Strength and Performance
Gaelic Football, Rugby, SoccerWelcome to our youth strength and conditioning (S&C) program! Designed specifically for young athletes, our program focuses on building a solid foundation of strength, power, and mobility. With two sessions per week, athletes will learn the basics of effective training techniques in a safe and supportive environment. Our structured sessions incorporate a variety of exercises to enhance overall athleticism, including strength training to build muscle and resilience, power exercises to improve speed and explosiveness, and mobility drills to enhance flexibility and prevent injury. Join us as we empower young athletes to reach their full potential and lay the groundwork for long-term success in sports and life
2 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
PMG warm up / core activation
Part A = Mobility exercises. Perform 2 rounds of the following: 10 x body weight squats 10 x press ups 10 x lunges (5 each side) 10 x ring rows (if you have these) Part B = Core activation. Perform 2 rounds of the following: 10 x Single deadbug (each side) 10 x Plank down / up (hips stay steady) high plank to low plank 10 x single leg glute bridge (drive up through the heel)
B
Psoas March
3 x 10
C
Low Pogo Jumps
3 x 12
D
Vertical Jump and Land
3 x 6
E1
Front Squat
3 x 8
E2
RDL
3 x 8
F1
DB Bench Press
3 x 8
F2
1-Arm DB Row
3 x 8
G
KB swings
3 x 12
Conditioning
A
PMG warm up / core activation
Part A = Mobility exercises. Perform 2 rounds of the following: 10 x body weight squats 10 x press ups 10 x lunges (5 each side) 10 x ring rows (if you have these) Part B = Core activation. Perform 2 rounds of the following: 10 x Single deadbug (each side) 10 x Plank down / up (hips stay steady) high plank to low plank 10 x single leg glute bridge (drive up through the heel)
B
90/90 Hip Stretch
2 x 10
C1
Broad jump and stick
3 x 6
C2
Jump slams
3 x 6
D
Split Squat
3 x 8
E
Seated DB Press
3 x 8
F1
Plank
3 x 30
F2
Dead Bug
3 x 10
G
Agile 8
