GAA Off-Season Squad

Coaching Matters

Gaelic Football
Coach
Cian Mulrooney

The GAA season is now underway...

Has your gym program already fallen to the wayside? What about all the gains you've made? Don't lose them now!

This is where the GAA In-Season Squad comes in

A program that improves speed, power, strength, conditioning and mobility throughout the season. Two 45-60 minute gym sessions per week and also a weekly 20 minute speed session that can be done prior to your own pitch sessions.

Training is kept fresh and the training is progressive. Plenty of new lifts, exercises and training techniques to broaden your training knowledge. Access to squad chat, joining a group of like-minded athletes on the same road as you.

As well as access to Cian for any question and queries.

$20 / mo
Get GAA Off-Season Squad
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Get Faster
Sprinting will be programmed in every week. It's a must have in our eyes. It's the tide that lifts all boats. Improves all aspects of your performance!
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More Then Just Strength
We focus on improving gait. How muscles coordinate, Restoring a good relationship between the pelvis and ribcage, Giving you more movement options and varibility with your training.
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Unused Gems
Breathing drills to unlock your hips and spine. Core work that's more then just planks and sit-ups. Develop a strong, dynamic, mobile core to improve your walking and running. Enhance your ability to use elastic energy with plyometrics.
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Access to your Coach & Team
Through the TrainHeroic app, message your coach/team with any questions. Encourage teammates, give insight into your progress and even upload videos of yourself for feedback from group.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
A lifeless PDF is so last year. Access workouts, record progress and see results, all through the app.
Equipment
Required
Barbell // Dumbbells // Bench
Recommended
Med Balls // Plyo Box // Floor Space
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Gym 1

A1

Rock and Rolls with Breath

3 x 6

A2

Continuous Broad Jump

3 x 5

B

Deep Leaps

2 x 10

C1

Calf Raise (Straight Leg)

2 x 15

C2

Cossack Squat with MB Hug

2 x 15

D

Hip Hinge (Kickstand)

3 x 8

E1

Seated Alternating Shoulder Press

3 x 10

E2

Chin-Up

3 x 10

F

Garhammer Curl

3 x 10

G

Bike Low Intensity Steady State

1 x 20:00

Tuesday
Speed Session

A

Ten in 10[min] Warmup

B

30m Sprint

1 x 3 @ 9

Thursday
Gym 2

A1

Half Kneeling Row

2 x 15

A2

Half Kneeling Press

2 x 15

B

Ping Leaps

2 x 5

C

Trap Bar Jump

3 x 5 @ 65 %

D

Front Squat

2 x 10

E1

Bench Press

3 x 8

E2

1 Arm DB Row

3 x 10

F1

Decline Tricep Press

3 x 15

F2

DB Hammer Curl

3 x 15

G

Arm Bar Cross and Stack

3 x 10

Coach
More from Coaching Matters
coach-avatar 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)

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

GAA Off-Season Squad
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GAA Off-Season Squad
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GAA Off-Season Squad
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