GAA Pre-Season Squad
Coaching Matters
Gaelic FootballThe GAA season is over BUT...
Are you planning on returning to the pitch in the exact same shape as last year? Has your gym program struggled to get going? What about all the gains you've made? Don't lose them now!
This is where the GAA Off-Season Squad comes in
A program that improves speed, power, strength, conditioning and mobility throughout the Winter. Two 45-60 minute gym sessions per week, weekly speed work and conditioning with also a reset day to ensure we are keeping ourselves mobile.
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.
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
U23 All Ireland silver medalist for 5,000m. Mohill GAA S&C Coach (Leitrim Senior Champions 23' & 24'). 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 Pre-Season Squad
GAA Pre-Season Squad
GAA Pre-Season Squad
