Complete In Season Gym Plan

This is the most comprehensive in-season training package I have available. Designed specifically for GAA players, this plan gives you nine structured gym sessions to choose from, giving you the flexibility to build your weekly training schedule around your club commitments, game schedule, and individual goals.

Whether you are looking to build strength and size, develop explosive power, or simply maintain the physical qualities you have built across the off-season, this plan has you covered. The nine sessions included are:

• Athletic Push Day
• Athletic Pull Day
• Athletic Leg Day
• In-Season Full Body Power Workout
• In-Season Full Body Strength Workout
• In-Season Lower Body Power Workout
• In-Season Upper Body Strength and Size Workout
• In-Season Upper Body Strength and Power Workout
• Lower Body Primer Workout

Each session is structured around the core movement patterns that matter most for GAA performance: push, pull, squat, hip hinge, and direct core work, with power and plyometric elements built in to support speed and athleticism on the pitch.

The plan is designed to complement your club training and match schedule, not compete with it. Sessions are programmed to minimise excessive fatigue and keep you performing at your best on game day, while still driving meaningful physical adaptations over the course of the season.

With nine sessions to select from, you have the flexibility to run a two or three day training week depending on your schedule, and what your body needs at any given point in the season.

All sessions include prescribed sets, reps, rest periods, and RPE guidelines so you know exactly how hard to push on any given day.

This plan is suitable for players of all levels, from club junior right through to inter-county. All you need is access to a standard gym and a willingness to do the work. 

Also included: Carb Loading Guide, Supplement Guide, and Information on How to get Faster for GAA to compliment this Training Plan.