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Sports strength
by Ben O Dwyer
28 athletes joined
Program Description
Strength and conditioning for gaa players. Pitch conditioning and skills should be done in between sessions.
Program Overview
Level
Intermediate
Goal
Athletics, Powerbuilding, Bodyweight Fitness
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 17, 2024 11:37
Last Edited
May 26, 2024 10:10
down_app
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
T-Bar Row
3 Sets
5 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
4B
Hammer Curl
2 Sets
10 Reps
4C
Tricep Pushdown (Cable)
2 Sets
10 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Push Up
2 Sets
AMRAP
Day 1
1
Box Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
3A
Copenhagen Plank
2 Sets
30 secs
3B
Explosive Step Up
2 Sets
10 Reps
3C
Explosive Lunge Extention
2 Sets
10 Reps
4
Seated Calf Raise
3 Sets
13 Reps
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lying Rear Lateral Raise
2 Sets
8 Reps
4
Lateral Raise (Cable)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
10 Reps
6
Dip (Weighted)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
2
Split Squat (Barbell)
3 Sets
8 Reps
3
Trap Bar Deadlift
3 Sets
5 Reps
4
Seated Calf Raise
4 Sets
13 Reps
5A
Explosive Step Up
2 Sets
10 Reps
5B
Explosive Lunge Extention
2 Sets
10 Reps
5C
Side Crunch (Cable)
2 Sets
10 Reps
Day 1
1
Box Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
3A
Copenhagen Plank
2 Sets
30 secs
3B
Explosive Step Up
2 Sets
10 Reps
3C
Explosive Lunge Extention
2 Sets
10 Reps
4
Seated Calf Raise
3 Sets
13 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
T-Bar Row
3 Sets
5 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
4B
Hammer Curl
2 Sets
10 Reps
4C
Tricep Pushdown (Cable)
2 Sets
10 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Push Up
2 Sets
AMRAP
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lying Rear Lateral Raise
2 Sets
8 Reps
4
Lateral Raise (Cable)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
10 Reps
6
Dip (Weighted)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
2
Split Squat (Barbell)
3 Sets
8 Reps
3
Trap Bar Deadlift
3 Sets
5 Reps
4
Seated Calf Raise
4 Sets
13 Reps
5A
Explosive Step Up
2 Sets
10 Reps
5B
Explosive Lunge Extention
2 Sets
10 Reps
5C
Side Crunch (Cable)
2 Sets
10 Reps
Day 1
1
Box Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
3A
Copenhagen Plank
2 Sets
30 secs
3B
Explosive Step Up
2 Sets
10 Reps
3C
Explosive Lunge Extention
2 Sets
10 Reps
4
Seated Calf Raise
3 Sets
13 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
T-Bar Row
3 Sets
5 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
4B
Hammer Curl
2 Sets
10 Reps
4C
Tricep Pushdown (Cable)
2 Sets
10 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Push Up
2 Sets
AMRAP
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lying Rear Lateral Raise
2 Sets
8 Reps
4
Lateral Raise (Cable)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
10 Reps
6
Dip (Weighted)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
2
Split Squat (Barbell)
3 Sets
8 Reps
3
Trap Bar Deadlift
3 Sets
5 Reps
4
Seated Calf Raise
4 Sets
13 Reps
5A
Explosive Step Up
2 Sets
10 Reps
5B
Explosive Lunge Extention
2 Sets
10 Reps
5C
Side Crunch (Cable)
2 Sets
10 Reps
Day 1
1
Box Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
3A
Copenhagen Plank
2 Sets
30 secs
3B
Explosive Step Up
2 Sets
10 Reps
3C
Explosive Lunge Extention
2 Sets
10 Reps
4
Seated Calf Raise
3 Sets
13 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
T-Bar Row
3 Sets
5 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
4B
Hammer Curl
2 Sets
10 Reps
4C
Tricep Pushdown (Cable)
2 Sets
10 Reps
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
5B
Push Up
2 Sets
AMRAP
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Lying Rear Lateral Raise
2 Sets
8 Reps
4
Lateral Raise (Cable)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
10 Reps
6
Dip (Weighted)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
2
Split Squat (Barbell)
3 Sets
8 Reps
3
Trap Bar Deadlift
3 Sets
5 Reps
4
Seated Calf Raise
4 Sets
13 Reps
5A
Explosive Step Up
2 Sets
10 Reps
5B
Explosive Lunge Extention
2 Sets
10 Reps
5C
Side Crunch (Cable)
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
Day 2
1
Trap Bar Deadlift
3 Sets
6 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
85%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
1 Reps
1 Reps
1 Reps
85%
90%
95%
100%
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
3 Reps
1 Reps
1 Reps
1 Reps
85%
90%
95%
100%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
1 Reps
1 Reps
1 Reps
85%
90%
95%
100%