GAA Off-Season Squad
Coaching Matters
Gaelic FootballThe GAA Season is Over...(for some) A little time has passed, now your bored, sitting at home on Tuesday night, knowing you should be at more then just hibernating for the winter.... But where do you start? You have No Plan, No Structure, but want to improve physically. All this without spending hours in the gym or spending your hard earned cash on a Over-Priced Coaching Subscription
This is where the GAA OFF-Season Squad comes in
Two 30-60 minute Gym Sessions per week, weekly Speed Work and Conditioning Top Ups and also a reset day to ensure we are keeping ourselves mobile.
A realistic program for dedicated Club Players that want to improve themselves. Removes the Bullshit and the million and one other things "Online GAA Coachs" advocate for! Explore new lifts, exercises and training techniques AND... most important of all...its easy to stay consistent with - Which is the key to any program.
Access to squad chat, joining a group of like-minded players on the same road as you. As well as access to Cian for any question and queries.
All this at just €15/month** What are you waiting for?
A
Hip Mobility Warm Up
B1
Squatted - Bucket Sprint
5, 7, 10
B2
Shin Fall Start
5, 7, 10
B3
SL Pick Up Replace start
5, 7, 10
C
Intentional False Step
1 x 2 @ 10
D
Half Kneeling Start
1 x 2 @ 10
E1
Bound for Distance
@ 6
E2
Lateral Lunge Jumps Extensive
2 x 12
F
Foam Roller Bridge
A1
Med Ball Rotation Pass
3 x 3 @ 15.43 kg
A2
Med Ball Slam
3 x 5 @ 22.05 kg
B
DB Bench Press
1 x 3
C1
DB Bench Press
8 x 5 @ 70 %
C2
Barbell Inverted Row
8 x 10
D
DB Shoulder Press
3 x 10
E
Push-Up
3 x MAX @ 7
F
DB Supinated Curls
4 x 30
A
Ten in 10[min] Warmup
B
Hand Weighted Runs
1 x 4 @ 20
C
20m Sprint
1 x 4 @ 20
D
100m Tempo Runs
2 x 6
A1
Med Ball Scoop Pass
2 x 3 @ 15.43 kg
A2
Med Ball Overhead Throw
2 x 3 @ 22.05 kg
B1
Front Squat
3 x 10
B2
Pull Up with Band
3 x 10
C1
DB Alternating Seated Curl
3 x 12
C2
DB Kneeling French Press
3 x 15
D1
DB Alternating Seated Hammer Curl
3 x 12
D2
Banded Pushdown
3 x 15
E1
DB Side Delt Raise
2 x 25
E2
DB Rear Delt Raise
2 x 25
A1
Cross Connect March
2 x 15
A2
Half Kneeling Reaches (T&F Planes)
2 x 10
A3
Half Kneeling Halo
2 x 6
A4
90/90 Knee Rolls
A5
Soleus Slouch
2 x 5
A
Zone 2 of Choice
1 x 20:00
Cian Mulrooney
Current Boyle GAA S&C Coach. Former Mohill GAA Coach and S&C Coach (Leitrim Senior Champions 23' & 24'). S&C Coach with Sligo U20 (Connaught Champions 2022). U23 All Ireland silver medalist for 5,000m
When you join a team you’re getting more than programming, you’re joining an online community.
GAA Off-Season Squad
GAA Off-Season Squad
GAA Off-Season Squad
