Strength and Performance

PMG Strength and Performance

Gaelic Football, Rugby, Soccer, Strength & Conditioning

Coach

Peter McGill

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

$29 / mo

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Strength development

Stronger athletes produce more force and are harder to stop on the field, but not only that, they are more resilient to withstand hard knocks. Getting stronger should be one piece of your athletic development, and with the correct programming you too can become a strong unstoppable athlete.

Increase force development

With an increase in strength will come an increase in force, but it is essential, as an athlete you can express that force quickly. This requires the correct exercises and loading just at the right times. Our program will have explosive exercises all year uses techniques that are tried and tested to ensure our athletes are training to their full potential.

Injury prevention

Injury prevention seems to be thrown around lately as a bit of a buzz word, however it is still essential to ensure our athletes are fit to play and train all the time. It's true, all great programs will have injury prevention already planned out, but we perform this regularly, and it is more than just balance training.

Speed development

Speed is more than just performing gym based movements. Building on basic principals, our athletes have significantly increased acceleration and max velocity speeds. The careful planning of on-field speed sessions is when we put all the basics we've created in doors to play. In addition, we can asses your technique via video analysis to ensure you are maximising your potential.

Mobility

Mobility is more than the ability to touch your toes. It's about improving your joint range of motion which will also improve the muscles length tension relationship. This means you will be capable of producing more muscular force. In turn the joints will be less susceptible to injuries. Mobility will improve motor control, with improvements in mobility shown to last long term when maintained.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Have your training technique analysed via remote coaching.

Programming 5 days per week

Daily strength, power, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell and plates, Squat rack, Pull up station, Bench, Dumbbell

Recommended

Rower, Ski-erg, Slam ball, Box, Kettle bell

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2022-5-2

Prep

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

Low Pogo Jumps

3 x 15

Contrast set. Split squat and split stance jumps

3 x 6

Front Squat

3 x 6

Box Jump

3 x 4

Dumbbell RDL

3 x 8

Single Leg Hamstring Sliders

3 x 8

Bear position shoulder taps

2 x 30

Tuesday

2022-05-04

Prep

PMG warm up / core activation

Stability Bear Crawl in All Directions

2 x 30

DB Bench Press

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8

Weighted Chin Ups

3 x 8

Chest-Supported DB Row

3 x 8

DB Bicep Curls

3 x 10

Skull Crushers (Dumbbell)

3 x 10

Thursday

2022-05-06

Prep

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

Single Leg Glute Bridge

3 x 10

Single Leg Side to Side

3 x 10

Trap bar jump

3 x 5

Depth Jump

3 x 4

Lying Med Ball Chest Pass Partner

3 x 6

Med Ball Rotational Throw

3 x 4

Copenhagen Plank

2 x 30

Coach

More from PMG Strength and Performance

Peter McGill

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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FAQs

Do i need to play field sports like GAA or rugby to use this program?

No, while this program is focused toward field sport athletes but is it is also a suitable program for individuals who want to increase overall strength and power as part of a healthy lifestyle.

Does this program require me to be good at Olympic weightlifting?

No. There is Olympic weightlifting at various phases in this program but if thats something you aren't sure about you can message the team and discuss other exercise options or you can arrange a video consultation to assess you lifting skills and if we need to alter techniques.

Do i need to perform conditioning training along side this program?

No, most field sports will perform conditioning in their team training. If you would like extra you will need to message us to discuss it. You really shouldn't need any extra conditioning though.

When is the best time to start?

Right away, you can join the team right now and start training, no need to wait until a new cycle becomes available.

Is this a long term contract?

No, this is a subscription service only and you get billed on the same date each month from when you sign up. You can cancel the subscription in the training app at any time however you will lose access to the team.

Why are the prices in US dollars?

Because we use the best technology there is to deliver the training to your smart phone, this means we had to source the best company to support this and that is Trainheroic which are based in the USA. Although the prices are in US dollars, you still pay what was advertised in the UK in £GBP

The Proof

Conor

GAA, 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"

Elly

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."