Gaelic Off-Season 2024
The Performance Academy
Welcome to the Gaelic Off-Season Program!
One of the biggest frustrations of Gaelic Footballers & Hurlers is not knowing what type of training to do in the gym and on the pitch to optimise their onfield performance. The Gaelic Off-Season program takes out all of the guesswork and gives you the confidence that the work you are putting in will show results on the pitch.
The program will be adjusted weekly and is designed to maximise the qualities required to be a top footballer & hurler: Speed, Strength, Muscle Mass, Power Fitness.
This is for you if: You're a Gaelic Footballer or Hurler who is over 18 with >1 year of gym training experience who wants to make the most of their Off-Season training.
What's Included: -5 training sessions per week (both gym and pitch sessions) -Guidance from Séamus via the Athlete group chat -Nutrition calculator and performance nutrition resources
You will also be joining a group of like-minded athletes who are all relentlessly pursuing their athletic development alongside you. Get all the support you need: anytime you need a form check or have a question about your training, just head to the chat and Séamus will help you!
A
DB Bench Press
3 x 12
B
DB Incline Bench Row
3 x 12
C
DB Shoulder Press
3 x 12
D
DB Chest Fly
3 x 12
E
DB Lateral Raise
3 x 12
F1
Alternating DB Hammer Curl
3 x 10
F2
DB Skullcrushers
3 x 12
A
Extensive Forward Bound
3 x 6
B
Acceleration Wall Drill
3 x 6
C
Sprinting
5, 5, 5, 10, 10, 15, 15 @ 1
D
Aerobic Tempo Runs
2 x 60 @ 6
A
Extensive Forward Pogos
3 x 10
B
Deep Tier Squat Jumps
3 x 6
C
Back Squat
3 x 10
D
DB RDL
3 x 12
E
DB Lateral Step-Up
3 x 8
F
Harop Curl
2 x 3
G
DB Standing Calf Raise Off Step
2 x 15
H
Adductor Plank
2 x 0:20
A
Extensive Broad Jump
3 x 3
B
Extensive Forward Bounding
3 x 6
C
Neutral Grip Lat Pulldown
3 x 12
D
Bulgarian Split Squat
3 x 8
E
30 Degree Incline DB Bench Press
3 x 12
F
Hamstring Long lever Isometric
3 x 3 @ 0:10
G
Hanging Knee Raise
3 x 6
H
DB Bicep Curls
3 x 12
A
Run
1 x 30:00
Séamus Fox BSc, MMedSc
Séamus is a Physiotherapist with specialist knowledge in sports medicine and athlete performance. He has helped over 250 Gaelic Footballers & Hurlers transform their physique and performance through his online coaching service The Performance Academy. Séamus regularly works with senior inter-county Athletes but thoroughly enjoys raising the standard of training available to club-level Athletes.
Anna Carr
Armagh Goalkeeper and All-Star Winner
Verified Athlete""Séamus' expertise in the designing of his programs is phenomenal. My strength is increasing week on week. I couldn't recommend him any higher""
Killian Ahern
Kildare Senior Hurler
Verified Athlete""I got called into the Kildare senior hurling panel for 2023, that's all thanks to the work I did with Séamus. I saw massive improvements since joining, way faster, way more powerful. I would definitely recommend Séamus to other Athletes, if you really want to get strong and fast"."
When you join a team you’re getting more than programming, you’re joining an online community.
Gaelic Off-Season 2024
Gaelic Off-Season 2024
Gaelic Off-Season 2024
