GAA In-Season Squad

Coaching Matters

Gaelic Football
Coach
Cian Mulrooney

The GAA Season is in Full Flow... No Plan? No Structure? Want to improve physically but don't want to waste hours in the gym?

This is where the GAA Off-Season Squad comes in

A program that not only targets speed, power, strength, conditioning and mobility, but is interested in keeping you feeling and moving better for the entire season. 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 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 athletes on the same road as you. As well as access to Cian for any question and queries.

*All this at price you can afford What are you waiting for?

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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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
Linear Acceleration

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

Monday
Upper

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

Wednesday
Max Velocity

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

Thursday
Upper & Squat Day

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

Friday
Movement/Rest Day

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

Saturday
Optional Conditioning

A

Zone 2 of Choice

1 x 20:00

Coach
coach-avatar Cian Mulrooney

Current Boyle GAA S&C Coach U23 All Ireland silver medalist for 5,000m. Mohill GAA Coach and S&C Coach (Leitrim Senior Champions 23' & 24'). S&C Coach with Sligo U20 (Connaught Champions 2022)

FAQs
Who is this for?
Aimed towards Club Players who want to do more than just pitch sessions, but are fed up of hearing online GAA coaches tell them how to train like a professional athlete. This program doesn't take over your life! Its manageable, flexible and achievable to ultimately keep you showing up consistently!
My Club has an S&C Coach, can I still join?
I would strongly suggest speaking to management and your coach before making a decision. What's best for you? And what's best for the team? Don't leave those people in the dark.
Join Your Virtual Gym

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

GAA In-Season Squad
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GAA In-Season Squad
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GAA In-Season Squad
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GAA In-Season Squad