GAA Off-Season Group
Coaching Matters
Gaelic FootballThe GAA season is over...
You've had a couple weeks off. Back in the gym, but your doing the same old routine. No structure, no progress and pure monotonous.
This is where the GAA Off-Season Squad comes in
A program that improves strength, power, conditioning and mobility without eating up your whole week. Four 45-60 minute sessions per week made up of the perfect mix of each of these general athletic qualities.
Training is fresh and the training is progressing with plenty of new lifts, exercises and training techniques to broaden your training knowledge. Access app chat, joining a group of like-minded athletes on the same road as you.
Have a question about your training? "Am I doing this right?" Just head to the chat and Cian will help you.
A1
Leap, Bound, Bound
1 x 3
A2
Arm Bar Cross and Stack
2 x 10
B
Depth Jump to Sprint
1 x 4 @ 20
C
Clean High Pull
2 x 5
D
Below The Knee Hang Clean
3 x 3
E1
Frontal Plane Leap with Scoop Throw
4 x 10
E2
DB Rear Foot Elevated Split Squat
4 x 8
A1
Rockback Breathing
2 x 6
A2
Dead Hang
2 x 0:20
B
Bar Dips
3 x 6
C1
Half-Kneeling Halo
3 x 10 @ 11.02 kg
C2
Box Walk In and Hold
3 x 20
D
Chin Up (Pause at Top)
3 x 6
E1
Hip Hinge (Kickstand)
3 x 6
E2
Incline Side-Lying Lateral Raise
3 x 12
F
Dumbbell Curl Over Incline Bench
1 x MAX @ 22.05 kg
A
Ten in 10[min] Warmup
B
50m Sprint
1 x 3
C1
Deep Lateral Leaps
2 x 6
C2
Deep Split Stance Leaps
2 x 6
D
Single Leg Stand
1 x 40
A
Rock and Rolls (no hands)
2 x 15
B
Barbell Bench Press
3 x 3
C1
DB Alternating Seated Curl
3 x 12
C2
DB Kneeling French Press
3 x 15
D1
Alternating DB Hammer Curl
3 x 12
D2
Banded Tricep Pushdown
3 x 15
E
Cardio
1 x 15:00
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)
When you join a team you’re getting more than programming, you’re joining an online community.
GAA Off-Season Group
GAA Off-Season Group
GAA Off-Season Group
