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
Prep
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 (use a light band) 10 x Plank down / up (hips stay steady) 10 x single leg glute bridge (drive up through the heel) Part C = Neural excitation Perform 2 rounds of the following: 5 x box jumps 5 x broad jumps + stick the landing Link for demo of exercises https://youtu.be/AiFfKlEcIeo
B
Low Pogo Jumps
3 x 15
C
Contrast set. Split squat and split stance jumps
3 x 6
D1
Front Squat
3 x 6
D2
Box Jump
3 x 4
E1
Dumbbell RDL
3 x 8
E2
Single Leg Hamstring Sliders
3 x 8
F
Bear position shoulder taps
2 x 30
Prep
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 (use a light band) 10 x Plank down / up (hips stay steady) 10 x single leg glute bridge (drive up through the heel) Part C = Neural excitation Perform 2 rounds of the following: 5 x box jumps 5 x broad jumps + stick the landing Link for demo of exercises https://youtu.be/AiFfKlEcIeo
B
Stability Bear Crawl in All Directions
2 x 30
C
DB Bench Press
3 x 8
D1
Half-Kneeling DB Shoulder Press
3 x 8
D2
Weighted Chin Ups
3 x 8
E
Chest-Supported DB Row
3 x 8
F1
DB Bicep Curls
3 x 10
F2
Skull Crushers (Dumbbell)
3 x 10
Prep
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 Plank down / up (hips stay steady) Part C = Neural excitation Perform 2 rounds of the following: 5 x box jumps 5 x broad jumps + stick the landing Link for demo of exercises https://youtu.be/AiFfKlEcIeo
B1
Single Leg Glute Bridge
3 x 10
B2
Single Leg Side to Side
3 x 10
C1
Trap bar jump
3 x 5
C2
Depth Jump
3 x 4
D1
Lying Med Ball Chest Pass Partner
3 x 6
D2
Med Ball Rotational Throw
3 x 4
E
Copenhagen Plank
2 x 30
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.
I am 100% confident that my own programming works. Sign up for a 7 day free trial now.
Start My 7-Day Free TrialGAA, Gaelic footballer
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 "
When you join a team you’re getting more than programming, you’re joining an online community.