Gainline: Impact
Coach Condon
Rugby, Football , Gaelic Football, Soccer, Lacrosse, Strength & Conditioning, Field SportsGainline: Impact is THE year round programme that follows on from the other standalone products in the Gainline series. A programme designed to cover all the bases in-season especially; gone are the days where you could only be strong, or only be fast - Gainline is here to establish you as one of the most physically gifted athletes on the pitch at any given time.
This programme has it all: the priority sessions follow a 3-day lower/upper/full body split so that your total body athleticism can be prioritised throughout the week, as well as having optional conditioning, speed or pump sessions for topups where required. Gainline: Impact has you covered regardless of your goal.
As a full time Strength & Conditioning coach, and semi-professional athlete, this programme is made for you by someone with experience on both sides of touchline aiming for the same goals. If you are an aspiring athlete seeking the full package this season, Gainline: Impact is for you. Be the athlete you don't want to play against.
Conditioning
A
MAC Full Body Warm Up
Use the following as a guide to get you prepped. You don't need to use all of the exercises; pick a couple from each section that best suit you and the session that you are doing. 10 x (or 5 x each side) on each exercise unless otherwise stated. Raise and Mobilise: Squats, Forward Lunge with Rotation, Backward Lunge with OH Reach, Lateral Lunges, World's Greatest Stretch, Hip 90-90, T-Spine Rainbows, Cradles Activation: Push Up, Glute Bridges, Dead Bug, Hamstring Walkouts, Extensive Pogos, Extensive MB Squat Jumps, UB/Shoulder Band Prep Potentiate: 1-2 warmup sets or specific prep not yet mentioned tailored towards your specific exercises
B1
MB Squat Hops
1 x 20
B2
Extensive Single Leg Hops
1 x 40
C
Double Broad Jump
3 x 3
D
Hang Power Clean
5, 4, 3, 2
E
Heavy Squat Pattern
3, 6, 6
F1
Single Leg Foam Roller Curls
2 x 16
F2
Cossack Squat
2 x 16
Conditioning
A
MAC Full Body Warm Up
Use the following as a guide to get you prepped. You don't need to use all of the exercises; pick a couple from each section that best suit you and the session that you are doing. 10 x (or 5 x each side) on each exercise unless otherwise stated. Raise and Mobilise: Squats, Forward Lunge with Rotation, Backward Lunge with OH Reach, Lateral Lunges, World's Greatest Stretch, Hip 90-90, T-Spine Rainbows, Cradles Activation: Push Up, Glute Bridges, Dead Bug, Hamstring Walkouts, Extensive Pogos, Extensive MB Squat Jumps, UB/Shoulder Band Prep Potentiate: 1-2 warmup sets or specific prep not yet mentioned tailored towards your specific exercises
B
Tall Muscle Snatch
1 x 10 @ 44.09 kg
C1
Bench Press
3, 6, 6
C2
Drop Catch To Lying Med Ball Chest Pass
3 x 5
D
Chin-Up
3 x 5
E1
DB Shoulder Press
2 x 6
E2
3 Point Row
2 x 16
Conditioning
A
MAC Speed Prep
Use this as a guide to get prepped for on-feet speed and/or conditioning work. Pick 2-3 from each section that are applicable, and complete for 1-2 rounds. GENERAL PREP - MOVE Jog x 30-40m S-Run x 30-40m Lateral Shuffle x 20-30m Crossover/Carioca x 20-30m GENERAL PREP - ACTIVATE Lunge with OH Reach and/or Rotations x 5es Single Leg RDL to Close the Gate x 5es Penguin March x 20es Leg Swings x 10es Cradles x 5 Cradle to Figure 4 x 3es Glute Bridge + Hamstring Walkout x 5 Askling Straight Leg Raise x 10es TECHNICAL PREP - POWER Multi-D Pogos x 10m Broad Jumps x 3 Single Leg Bounds x 15m TECHNICAL PREP - SKILL/SPEED Rangefinders x 5es Acceleration Isometric x 5s.es A-March/Skips x 20m Straight Leg Scissors x 20m Dribble x 20m 3 Step Drive to Decel x 2es If moving directly into speed work then add more/longer reps of technical prep. Likewise, skill/speed block can be adjusted to suit for lateral work. If unsure on any exercises, use YouTube - otherwise contact me
B
10m Sprint (2pt Start)
2 x 2
C
20m Sprint (2pt Start)
2 x 2
D
Long Accelerations
2 x 1 @ 30, 40
A1
Wattbike
1 x 3:00
A2
Wattbike Aerobic Intervals
5 x 4:00
A3
Wattbike
1 x 2:00
A
CV Kit
1 x 3:00
B1
Wattbike
1 x 6:00
B2
SkiErg
1 x 6:00
B3
Assault Bike
1 x 6:00
B4
Rowing
1 x 6:00
C
CV Kit
1 x 2:00
A1
Wattbike
1 x 4:00
A2
Wattbike Anaerobic Intervals
8 x 0:30
A3
Wattbike Lactate Tolerance
3 x 0:40
A4
Wattbike
1 x 2:00
A
CV Kit
1 x 4:00
B1
Wattbike
8 x 0:10
B2
SkiErg
8 x 0:10
B3
Assault Bike
8 x 0:10
B4
Rowing
8 x 0:10
C
CV Kit
1 x 2:00
Conditioning
A
MAC Full Body Warm Up
Use the following as a guide to get you prepped. You don't need to use all of the exercises; pick a couple from each section that best suit you and the session that you are doing. 10 x (or 5 x each side) on each exercise unless otherwise stated. Raise and Mobilise: Squats, Forward Lunge with Rotation, Backward Lunge with OH Reach, Lateral Lunges, World's Greatest Stretch, Hip 90-90, T-Spine Rainbows, Cradles Activation: Push Up, Glute Bridges, Dead Bug, Hamstring Walkouts, Extensive Pogos, Extensive MB Squat Jumps, UB/Shoulder Band Prep Potentiate: 1-2 warmup sets or specific prep not yet mentioned tailored towards your specific exercises
B1
Sprint Specific Ankle Iso Push
3 x 5 @ 8, 9, 10
B2
Drop Jumps
5, 4, 3
C1
Power Clean from Blocks
3 x 3
C2
Band Assisted Plyo Pushup
3 x 5
D1
Low Box Stepup with Knee Drive
3 x 10
D2
Split Stance Rotational Med Ball Slam
3 x 6
E1
JM Press
10, 10, 15
E2
Barbell Bicep Curl
10, 10, 15
A1
Dip
1 x 50
A2
Pendlay Row
1 x 50
B1
Lu Raise
10 x 5 @ 22.05 kg
B2
Banded Tricep Extension
1 x 100
C
Run the Rack Bicep Curls
10 x 5
Marcus Condon
Masters and UKSCA accredited full time S&C coach, and semi-professional Rugby player; I understand your athletic needs from both sides. I've coached typical team sport athletes in rugby and football, to individuals in weightlifting and skiing. However, my primary experience has focussed on contact sport through academy, universities, and private facilities.
Join Gainline: Impact and be the all round athlete of your squad.
Get Gainline: Impact
Oscar Waite
Pro Rugby; Back Row
Verified Athlete"I have been around quality S&C coaches my whole career, but with Marcus I have seen significant improvements. He helped lead my come back to some of the best rugby I have played. Marcus is a great coach to learn from."
Aaron Linfield
Semi-Pro Rugby; Scrumhalf
Verified Athlete"The best bit for me is definitely the 'Feel Good Fridays', they are such a nice way to enter the weekend. I also feel my training quality and consistency have progressed drastically - having a plan ready to execute helps so much."
Tom Hatch
Semi-Pro Rugby; Hooker
Verified Athlete"My favourite part of the Gainline programme is how much stronger I have got. The training is enjoyable and I feel like everything has a purpose - the programme covered everything I wanted it to."
Ray Shaikh
Semi-Pro Rugby; Back Row
Verified Athlete"The programme has helped me build strength and functional mass weekly without becoming boring. Despite putting on muscle, the area it has helped me improve most is my speed and on pitch performance, giving me the confidence to accelerate through gaps that I wouldn't have before."
When you join a team you’re getting more than programming, you’re joining an online community.
Gainline: Impact
Gainline: Impact
Gainline: Impact
