Big & Strong
Coaching Matters
Gaelic FootballWant to get Big? Want to get Strong? But afraid you'll lose your Athleticism?
No need to worry, Big and Strong is here.
Unlike traditional muscle building, Big and Strong also uses a low reps, high sets approach. Meaning you'll maintain power output while also getting enough volume.
Walk out of the gym feeling and looking like the Hulk.
A1
Med Ball Rotation Pass
3 x 3 @ 15.43 kg
A2
Med Ball Slam
3 x 5 @ 22.05 kg
B
DB Bench Press
1 x 3
C1
DB Bench Press
8 x 5 @ 70 %
C2
Barbell Inverted Row
8 x 10
D
DB Shoulder Press
3 x 10
E
Push-Up
3 x MAX @ 7
F
DB Supinated Curls
4 x 30
A
Trap Bar Jump
3 x 3 @ 44.09 kg
B
Front Squat
1 x 3
C
Front Squat
8 x 5 @ 65 %
D
DB Step Ups
8 x 5
E
Barbell Glute Bridge
3 x 10
F
Back Extensions with Racked Barbell
3 x MAX
A1
Med Ball Scoop Pass
3 x 3 @ 15.43 kg
A2
Med Ball Overhead Throw
3 x 3 @ 22.05 kg
B
DB Push Press
1 x 3
C1
DB Push Press
8 x 5 @ 70 %
C2
Pull Up with Band
8 x 10
D1
DB Alternating Seated Curl
3 x 12
D2
DB Kneeling French Press
3 x 15
E1
DB Alternating Seated Hammer Curl
3 x 12
E2
Banded Pushdown
3 x 15
F1
DB Side Delt Raise
3 x 25
F2
DB Rear Delt Raise
3 x 25
A
Banded Resisted Sprint
3 x 5
B
Deadlift
1 x 1
C
Deadlift
8 x 5 @ 65 %
D1
Slight Decline DB Bench Press
5 x 15
D2
1 Arm DB Row
5 x 15
E
DB Forward to Reverse Lunge
4 x 15
A
Weight (kg)
Cian Mulrooney
U23 All Ireland silver medalist for 5,000m. Mohill GAA S&C Coach (Leitrim Senior Champions 2023). Former S&C Coach with Sligo U20 (Connaught Champions 2022)
