Training Plans

Strength Foundation / Developing Athlete Phase 1

5.0

Training Plan By Cairbre Ó'Cairealláin

Strength & Conditioning

Details

3x/week

5 weeks

Strength Foundation is a great starting point to your Athletic Development journey. This plan will develop your Foundational Strength and Movement Competency, two key athletic qualities, which will provide a solid base to build upon in subsequent Training Plans. The 3-Day Gym Program is focused on developing Strength and Competency in the Fundamental Movement Patterns, with an additional weekly Mobility Session. This plan is suitable for both the Off-Season and Pre-Season periods.

Equipment

Pull Up Bar

Dumbbells

BodyWeight

Stability Ball

Adjustable Pulley

Kettlebells

Skipping Rope

Mini Bands

Foam Roll

Barbell

Flat Bench

Watt Bike/Spin Bike

Resistance Bands

Cairbre Ó'Cairealláin

5.0

About

Strength & Conditioning Coach

Cairbre is the Strength and Conditioning Coach with the Limerick Senior Hurling Team, 2022 All-Ireland winners, having spent 3 years leading the S+C program for the Tipperary Senior Hurling Team, with All-Ireland success in 2019. Cairbre has experience in the physical development of youth athletes, having worked with the Limerick Hurling Academy and Arsenal FC Youth Academy. He coached Arsenal Women’s FC from 2016 to 2018. Cairbre is a graduate of the University of Limerick, with BSc Sport and Exercise Sciences and MSc Sports Performance. An accredited strength and conditioning coach with the UKSCA and NSCA, and a sporting background in hurling. Training Plans are available for both the developing and adult athlete, designed specifically to suit athletes across all stages of their Athlete Development journey and the competitive season. Programs are designed to cover all bases of Athletic Development, including Strength and Power, Mobility, Speed development and Conditioning.