Off-Season 3 Day Program
Coaching Matters
Gaelic Football3 Full Body Sessions
Looking to add some Size and Strength? Not interested in spending everyday in the gym? Just want the basics? Nothing fancy...
Then this is for you!
6 Weeks long, that you will have access to for a year. So you can repeat it, lifting heavier every cycle.
A
Barbell Back Squat
2 x 10
B
Romanian Deadlift
2 x 12
C1
Bench Press
2 x 10
C2
Pendlay Row
2 x 10
D1
Bulgarian Split Squat
1 x 15
D2
Partner Nordic Hamstring Curl
1 x 4
E1
DB Renegade Row
2 x 8
E2
Barbell Bicep Curl
2 x 10
E3
Tricep Pushdown
2 x 10
A
Trap-Bar Deadlift
2 x 10
B
Lateral Lunge
2 x 12
C1
1 Arm Landmine Press
2 x 10
C2
Lat Pull Downs
2 x 12
D1
Wall Deadbug Hold
2 x 6
D2
Calf Raise (Straight Leg)
2 x 12
D3
DB Lateral Raise
2 x 12
A
Front Squat
2 x 10
B
Split Stance RDL
2 x 12
C1
30 Degree Incline DB Bench Press
2 x 10
C2
1 Arm DB Row
2 x 12
D1
Alternating Lunges
1 x 12
D2
Hamstring Hip Bridge
1 x 8
E1
Half Kneeling Reaches (T&F Planes)
2 x 10
E2
Incline DB Curls
2 x 15
E3
DB Kneeling French Press
2 x 12
Cian Mulrooney
U23 National 5,000m silver medalist. Former Head S&C of Sligo U20's (Connacht Champions 2022). S&C with Mohill Senior Team (Leitrim Champions 2023).
