Gaelic Off-Season 2024

The Performance Academy

Coach
Séamus Fox BSc, MMedSc

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!

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All of your Programming Taken Care Of
No need to stress about what exercises to do, at what weight for how many sets and reps. This program gives you the perfect training blueprint to become a top Athlete.
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Direct Access to Me!
I'll be here every day to answer all of your training-related questions, as well as to hype you up when you hit new PB's!
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Join the Community!
Become a part of a community of like-minded Athletes. Ask questions, post PB videos, get advice from your peers!
Features
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Expert Guidance
Support and guidance from your expert coach.
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Programming 5 days per week
Heavy lifting, big pumps, plyometrics, sprinting, mobility and conditioning. Every week!
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Access to Exclusive Resources
Nutrition Calculator, Performance Nutrition Blueprint and more
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Top Quality Exercise Programming
Get top quality strength & conditioning training delivered straight to you!
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Committed Teammates
A community of like-minded Athletes who are all hungry to improve.
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Delivered through TrainHeroic
All seamlessly delivered through the Train Heroic training app!
Equipment
Required
Barbell / Dumbbells
Recommended
Pull-Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Upper Muscle Growth

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

Tuesday
Speed + Short Tempos

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

Wednesday
Lower Muscle Growth

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

Friday
Full Body Muscle Growth

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

Saturday
Aerobic Fitness

A

Run

1 x 30:00

Coach
coach-avatar 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.

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Come back next season a better Athlete.

Let's get stuck in!

Start My 7-Day Free Trial
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FAQs
Who is this program recommended for?
This program is recommended for Gaelic Footballers & Hurlers who are over 18 and have >1 year gym training experience.
Does this include pitch sessions?
Yes, the program will include both gym and pitch sessions so you can simultaneously develop strength, speed and fitness.
What should I expect on an average training day?
Gym work will include plyometrics, strength work and mobility exercises. Pitch work will contain plyometrics, sprinting and different forms of aerobic conditioning.
The Proof
verified-athlete-avatar 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""

verified-athlete-avatar 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"."

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

Gaelic Off-Season 2024
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Gaelic Off-Season 2024
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Gaelic Off-Season 2024
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Gaelic Off-Season 2024