The training plan that is guaranteed to make you strong and also improve your overall athletic development, speed and power. This program has been used by successful winning GAA teams. There are no short cuts to improving your on-field performance just a detailed plan and hard work that will guarantee results. The fastest, strongest and most powerful athletes tend to win hands down, this is why it's important to follow a detailed plan if you want to excel.
Whats included
Dynamic movement prep, tissue resilience training, injury prevention, power and strength focus.
Off-season training includes, 3 strength sessions a week In-season training includes, 2 combined strength and power sessions a week, additional strength only session
Session duration 60-80 minutes
3 training days per week
Training cycle length 4-6 weeks
Training goal = strength, speed, power and robustness
Conditioning
A
PMG warm up / core activation
Part A = Mobility exercises. Perform 2 rounds of the following: 10 x body weight squats 10 x press ups 10 x lunges (5 each side) 10 x ring rows Part B = Core activation. Perform 2 rounds of the following: 10 x Single deadbug (each side) 10 x Pallof press (each side) 10 x Plank down / up 10 x single leg glute bridge Part C = Neural excitation Perform 2 rounds of the following: 5 x box jumps 5 x jump slams 5 x broad jumps
B
Back Squat
3 x 4
C
Bench Press
3 x 4
D
Chin-Up
3 x 6
E
Single Leg RDL
3 x 8
F
Plank walk outs
3 x 30
Conditioning
A
PMG warm up / core activation
Part A = Mobility exercises. Perform 2 rounds of the following: 10 x body weight squats 10 x press ups 10 x lunges (5 each side) 10 x ring rows Part B = Core activation. Perform 2 rounds of the following: 10 x Single deadbug (each side) 10 x Pallof press (each side) 10 x Plank down / up 10 x single leg glute bridge Part C = Neural excitation Perform 2 rounds of the following: 5 x box jumps 5 x jump slams
B
Broad jump and stick
3 x 6
C
Trapbar Deadlifts with Bands (Accomdating Resistance)
3 x 6
D
Trap Bar Deadlift
3 x 4
E
Single Arm Jammer Press
4 x 8
F
Dead Bug
2 x 12
Conditioning
A
PMG warm up / core activation
Part A = Mobility exercises. Perform 2 rounds of the following: 10 x body weight squats 10 x press ups 10 x lunges (5 each side) 10 x ring rows Part B = Core activation. Perform 2 rounds of the following: 10 x Single deadbug (each side) 10 x Pallof press (each side) 10 x Plank down / up 10 x single leg glute bridge Part C = Neural excitation Perform 2 rounds of the following: 5 x box jumps (not 1 set of 10, take 45 sec rest then perform the 2nd set)
B
Jump slams
3 x 6
C
Hang Clean High Pull
3 x 4
D1
Bottom Up KB Press
3 x 10
D2
Barbell Hip Thrust
3 x 10
E
Hamstring isometric 3 position hold
2 x 20
F
Skater squat
3 x 8
Strength and conditioning coaches are rapidly having an impact that is evident. Peter McGill is one of those, making a huge impact within the GAA scene regarding performance. Outside of field sports he has experience working with Olympic weightlifters, powerlifters, cyclists and youth athletes. Peter is a UKSCA accredited strength and conditioning coach with a MSc is strength and conditioning.
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Verified Athlete"As a coach myself who runs a business I found it refreshing to follow Peter's programming. In addition i have significantly improved my power and speed on the field. Great training program"
Strength training athlete
Verified Athlete"Loving the online sessions. Didn’t think they would be for me but loving them so far after 8 weeks. The sessions are so easy to follow. Loving the results too. Old cloths fitting nicely after the lockdown weight creeped on."
Strength athlete
Verified Athlete"Great trainer, very knowledgeable and super to work with."
Gaa, Gaelic football
Verified Athlete"Peter is a great coach, helping me to perform better in aspects of my sport (Gaelic football) at a high level."
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