Get Back on Track Header Image

GETTING YOU BACK ON TRACK

We're all missing sport. Whether it's the comradery of playing and training, keeping fit or being in competition. It's been so long since we've played that it's getting harder and harder to stay motivated. Not only that but it's difficult to know how you should be training! That's why we've teamed up with former All Ireland Football Champion with Kerry, Aidan O'Mahony to train you! We want to help you keep focused and come back stronger than ever. We will make the most of this time we have off team training to focus your efforts on three specific areas of the game that are crucial to performance!

IMPROVING YOUR GAME

Aidan will be compiling 3 home or gym workout routines that can be adopted to optimise performance. These 3 routines span Strength and Conditioning, Mobility and Movement and Speed and Agility. Each routine is recommended to do for at least 4 weeks with progressive overload in order to improve physical pitch performance. In each routine, there will be 3 workouts per week. Make sure you Stretch before attempting any of these routines and recover properly in between your workouts by eating correctly and rolling/stretching. 

STRENGTH

Strength and Conditioning has become such a huge part of the GAA in recent years. You need to be in top shape to compete at the highest level. Even if you are the most skilled on the field, if you can't keep up with the pace or break through a tackle, you won't reach your potential. So here is a 4 week plan, designed by Aidan O'Mahony to make the most of the time you have off team training, to focus your efforts on a major part of the game.

Here is your 3 workouts to do each week for at least 4 weeks. Make sure you use correct form, even if that means dropping your weight. Then work on adding weight as the weeks go by. 

WORKOUT 1

3 sets of each exercise⁠
5 reps per set⁠
2 minute rest between sets

1) Squat⁠
2) Jumps⁠
3) Floor Chest Press⁠
4) Thrust⁠
5) Rollout⁠

Watch the video for form ➡️

WORKOUT 2

3 sets of each exercise⁠
5 reps per set⁠
2 minute rest between sets

1) Snatch 1st Pull
2) OH Squat
3) DB Floor Press⁠
4) OH Lunge and Press
5) Rollout

Watch the video for form ➡️⁠

WORKOUT 3

3 sets of each exercise⁠
5 reps per set⁠
2 minute rest between sets

1) Back Squat⁠
2) Squat Jumps⁠
3) DB Floor Press⁠
4) hang Clean Pull
5) Rollout⁠

Watch the video for form ➡️

SPEED AND AGILITY

Speed has to be one of the most fundamentally sought-after attributes in team training. From a young age, you will most likely dedicate a part of every session to speed. It's a simple hack, if you get to the ball first, you have a major advantage. Speed and agility are fundamentally important for getting off the mark and bursting runs that will allow you to get away from a defender. There's a few ways you can train for speed, you can practice running faster than others in straight forward sprints, or you can hit the gym and improve on your muscles strength and ability to move faster.

So Speed and Agility is our third routine that we have prepared with Aidan. 

Perform this routine once a week on top of your weight training until closer to the season. In the lead up to the season, try to get in 2-3 sessions⁠

1) Warmup:⁠
Marches, ladders, skip, ladders, skip, ladders, bounds, ladders, bounds for distance, ladders, step in/out, ladders⁠

2) Acceleration:⁠
Sprints x 4⁠
Acceleration - deceleration⁠
Falling starts x 4⁠
3 point starts x 4⁠

3) Changing Direction:⁠
Sprint with turn x 4⁠

Conditioning

Injuries are a massive part of the modern game. How often have you seen a player get injured and end up never winning their original position back? Unfortunately, so many team sports players neglect mobility training. Mobility can keep you injury free and allow you to move in ways that will hugely benefit you, whether that's in the gym or on the pitch. Mobility isn't helped by the way we live, being static on chairs for a large proportion of the day and lifting weights wrong. So many payers are hindered by poor mobility, lower-back issues, poor posture and a weak core, which makes training and doing simple things like hip hinges, squats, and other staples of a training programme very challenging.

So here is a 4 week plan, designed by Aidan O'Mahony to make the most of the time you have off team training, to focus your Mobility and Movement.

Perform this routine once a week on top of your weight training and speed training until closer to the season. In the lead up to the season, try to get in 2-3 sessions⁠

1) Warmup:⁠
Your own stretches and light running

2) Parachute Max Velocity Runs:⁠
2 sets
6 reps per set
80-meter sprint = 1 rep
1-minute rest between reps
3-minute rest between sets

3) Conditioning run:⁠
2 sets
4 reps per set
60m x 4 = 1 rep (cones 60m apart. sprint up and back twice)
45 second rest between reps
2-minute rest between sets

FOLLOW US ON INSTAGRAM FOR MORE

Entered access token key is invalid, please check it again.

Your Basket

0  items
×

Total

€0.00