Everyday Athlete - For the Former Athlete: Training by Kevin Mulcahy in TrainHeroic

TMC Performance, Kevin Mulcahy S&C Coach

Gaelic Football, Functional Fitness, Functional Training, Personal Training

Coach

Kevin Mulcahy

Features
6 sessions per week
Must use App app to view and log training
Team Training

$49 / mo

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On your terms

Now you don't have to be at training at a certain time, what you lose in structure you gain in flexibility. You go to the gym when it suits, you go for your runs when it suits

Keep the Nervous System twitching

ONe of the areas we go after is power and speed training. The volume will be up to you, but tapping into "all outs" or other exercises that challenge our nervours system as well as our general physiological health is crucial to long term health.

Indoors or Out

This program could be done pretty much all 4 days in the gym where you can replace running programmed with indoor treadmill or assault bike work. But we do encourage getting out in nature also and this proram will work for you no matter what time, facility or weather issues you meet.

Features

Access to your coaches

Kevin will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

4 Main Days Training (1 W/E bonus session) with 2 days strength & power and 2 days conditioning.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction & Support

Coaches who will hold you accountable and provide the feedback you need to grow using the app Load Monitoring and messaging system.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Kevin will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

EA Strength & Power: Cluster Athlete Endurance

McGill Big 3

Pogo Hops

2 x 20 @ 20

Ankle hops

2 x 20 @ 20

Lateral Line Hops

2 x 20 @ 20

Diagonal Hops

2 x 20 @ 20

Barbell RDL

1 x 60 @ 75 %

Bat Wings

1 x 60 @ 75 %

Back Squat

1 x 60 @ 75 %

Weighted Push Ups

1 x 60 @ 75 %

Walking Lunges

Step-Ups

HICT Spin Bike

Monday

EA Strength & Power: Vo2 Max Accumulation Session

Isometric Strength Full Body Circuit

3 x 3 @ 5

Foam Roll

1 x 0:30

Altis Skip WU

Conditioning

800m Run

Easy run/jog

Rest

1 x 5:00

Vo2 Max Accumulation Runs

5:00, 4:00, 3:00, 2:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00 @ 2:30, 2:00, 1:30, 1:00, 0:30, 0:30, 0:30, 0:30, 0:30, 0:30

Tuesday

EA Strength & Power: Restoration Session Breathing & Blood Flow 1

Quadruped Breathing

2 x 5

Pull Over Breathing

2 x 5

Modified Plank Breathing

2 x 5

Deep Squat Breathing

2 x 5

Blood Flow Restoration Circuit 1

Pigeon Stretch

Active Banded Hamstring Stretch

Iso Squat - Hip/Ankle Mobility

Wednesday

EA Strength & Power: Strength & Power Mix

Hex Bar Deadlift

3 x 5 @ 8

Bench Press

3 x 5 @ 8

Bulgarian Split Squat

3 x 5 @ 8

Tempo Ring Rows

3 x 5 @ 8

Front Rack Walking Lunge

3 x 1 @ 60

Squat Jump

3 x 6

Rapid Eccentric-Isometric RDL

4 x 5 @ 5

Triple Response Broad Jump

4 x 1

Ring Rows

3 x 15

Bench Press

3 x 5 @ 60 %

Lying Handcuffs

3 x 10

Hand Release Push-Up

3 x 10

Thursday

EA Strength & Power: Speed & COD Pitch Session 2 (5/4/3 tempos)

Tempo/Acceleration Running Warm Up 1

Mountain Climber

3 x 8 @ 20

Deceleration Sprint

3 x 10

Boom-Booms to Sprint

3 x 20

Belly Sprint

3 x 20 @ 20

Change of Direction Speed Drill

Sprint

6 x 30 @ 7, 8, 9, 10, 10, 10

Tempo Run @60-70%

5 x 100 @ 50, 50, 50, 50, 100

Tempo Run @60-70%

4 x 100 @ 50

Tempo Run @60-70%

3 x 100 @ 50

Sport-specific skill work

Friday

Capacity Running Mix Day #1 (Vo2 Affect)

Light Jog

1 x 5:00

Altis Skip WU

Run

6 x 9 @ 1:00

Jog

6 x 6 @ 2:00

Rest

1 x 2:00

Run

4 x 9 @ 0:45

Jog

4 x 6 @ 1:15

Rest

1 x 2:00

Walk

1 x 10:00

Run

1 x 0:30 @ 0:30

Coach

More from TMC Performance, Kevin Mulcahy S&C Coach

Kevin Mulcahy

Don't Wait

You don't have to wait, you have a 7 day trial as a feeler. The longer you stay away from athletic training, the harder it will be to get back. Go for it, take the plung. Its the best 10 euro's a week you'll spend.

Start My 7-Day Free Trial

The Proof

Andre Nation

Pro Basketball, MVP Superleague Ireland

Verified Athlete

"Kevin helped get us in shape for our undefeated National Championship winning season last year. The training was tough but made for me, who i was and the sport of basketball. Kevin helped me with my preparation and especially my game day mindset which helped me with the League MVP in 2020."

Adrian O' Sullivan

Irish International Basketballer

Verified Athlete

"My growth in my strength and conditioning has been massive within the last few years and Kevin constantly broke down barriers with me as I improved my overall game."

Brian Power

Meath Senior Footballer

Verified Athlete

"Great Coach, great guy too. Really cares about his athletes. I have had many trainers in my time and have yet to come across one as enthusiastic and caring with constant communication and advice. Couldn’t recommend higher. Any sport and level top notch service."

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When you join a team you’re getting more than programming, you’re joining an online community.

Everyday Athlete - For the Former Athlete