GAA · Football & hurling
GAA strength and conditioning
Strength, speed and conditioning programmed for the demands of football and hurling — so what you build in the gym shows up in the 58th minute.
The core problem
Gym strong and pitch fast are not the same thing
Plenty of GAA players can squat a respectable number and still get burned off the shoulder. Strength is the foundation, but a match asks for something more specific: produce force quickly, repeatedly, in multiple directions, while fatigued.
That requires sprinting, jumping and change-of-direction work to be trained as skills, not bolted on at the end of a lifting session. It also requires the gym plan to respect what the pitch already took out of you that week.
What a complete plan develops
- Maximal strength
- Acceleration
- Top-end speed
- Explosive power
- Change of direction
- Repeat-sprint conditioning
- Robustness and injury resilience
- Recovery management
The qualities
What we actually train, and why it transfers
Strength
Acceleration
Speed
Explosive power
Change of direction
Conditioning
The calendar
In-season versus off-season
Most wasted GAA training comes from running the same plan all year. The season dictates the dose.
Off-season
Build the engine
Pre-season
Convert it
In-season
Maintain and stay fresh
Placeholder
Player results and performance testing data (sprint times, jump scores, strength numbers) to be added once supplied. Nothing is invented here.
Explosive Athlete Programme
Built for athletes who need to be faster on the pitch
Explosive Athlete is the dedicated athletic development programme — strength, acceleration, speed and power, structured around your season.
Explosive Athlete is Cillian Bonnar's structured athletic development programme. Read the programme overview first if you want the detail before heading to the programme site.
Related
Keep reading
GAA training FAQ
How many days a week should a GAA player lift weights?
In the off-season, two to three focused gym sessions a week works for most players. In-season, one to two sessions are usually enough to maintain strength and power once pitch load is accounted for.
Will lifting weights make me slower or bulky?
Not when it's programmed properly. Strength work raises your force output, which is the foundation of acceleration. Unwanted size comes from excess calories and poor exercise selection, not from getting strong.
Should I still train in the gym during the championship?
Yes, but less of it and with lower fatigue cost. In-season gym work maintains strength and power while leaving your legs fresh for matches.
I'm already strong but not fast. What's missing?
Usually rate of force development and sprint mechanics. Heavy squats alone don't teach the nervous system to express force quickly, which is why sprinting, jumping and throwing work need their own place in the plan.
Can you work alongside my club's S&C plan?
Yes. Individual programming can be built around your club or county schedule so total weekly load stays sensible.
Train like it matters
Whether you're a club player looking for a proper off-season or a county panellist managing load in-season, coaching starts with an application.