Phase 1 · Pre-Season Programme

Build
the Base.

Arrive to the season ready — not hoping to get fit during it. 12 weeks of progressive strength, power, and conditioning built specifically around the GAA pre-season block.

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What Athletes Say

Michael
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Michael
Duration12 Weeks
Sessions / Week3–4
PhasePre-Season Build
FormatPDF + Video Guides
LevelAll Abilities

The Programme

What This Plan Is Built to Do

Too many GAA players go into pre-season carrying weight they picked up in the off-season, hoping the sessions will get them fit. This programme flips that. You come into your first training session ahead of your teammates — stronger, more conditioned, and ready to compete from day one.

Built around a 12-week block that mirrors a typical GAA pre-season timeline, this plan phases from foundational strength work through to sport-specific power and conditioning. Every session has a purpose. Nothing is filler.

Progressive Strength Blocks
Structured hypertrophy and strength phases that build week on week — not random sessions that leave you guessing.
GAA-Specific Conditioning
Conditioning work that matches the demands of inter-county and club GAA — not generic cardio.
Speed & Acceleration Work
Targeted sprint and acceleration sessions so you're sharper off the mark when the season kicks off.
Video Guide for Every Exercise
No guessing on technique. Every movement in the programme is demoed on video.
Weekly Training Schedule
A clear schedule for each week so you know exactly what to do and when to do it.
Printer-Friendly PDF
Download and bring it to the gym. No app required, no subscription — yours forever.

Programme Structure

How the 12 Weeks Break Down

Three distinct phases, each building on the last. You finish the programme a different athlete.

Weeks 1–4
Foundation
Structural balance, movement quality, baseline aerobic conditioning. Build the foundations so the later blocks hit harder.
Weeks 5–8
Strength & Power
Progressive overload on the main lifts. Power development through jumps and throws. Conditioning intensity increases.
Weeks 9–12
Conversion
Turn the strength into speed. GAA-specific sprint and conditioning work. Taper into your first team training session ready.

Pre-Season Programme

Ready to Build the Base?

Get the full 12-week programme — PDF, video guides, weekly schedule — everything you need to arrive to the season a different athlete.

Get This Programme

Payment link coming soon — contact Paddy directly to get started

Want more than a programme? Get a full coaching relationship instead.

Learn about 1-on-1 Coaching
Off-Season
Rebuild & Grow
In-Season
Maintain & Perform