Training Plans

Building Size for Gaelic Games

5.0

Training Plan By Mikey Kiely

Strength & Conditioning

Details

4x/week

5 weeks

Phase 1 of building size is for the athlete looking to increase lean muscle and improve their performance. The plan includes 4 gym sessions per week over a 5-week period and can be combined cardio 1-2 days a week. For best results, it is advised that you have previous strength training experience or have completed the "rising player" programme prior to starting this plan. Dependant on your individual needs, this programme provides the perfect base to progress to "Building Size Phase 2" which will follow, or the "Increase strength" programmes.

Equipment

Dumbbells

Barbell

Pull Up Bar

Flat Bench

BodyWeight

Resistance Bands

Kettlebells

HexBar (TrapBar)

Mikey Kiely

5.0

About

Strength & Conditioning Coach

Currently Head of Athletic Performance with Connacht Rugby, Mikey has coached numerous All Ireland winning teams at Under 21 and Senior Level. The latest successes came with the Limerick Senior Hurlers in 2020 & 2021. In a research capacity, Mikey has worked with Ireland's leading professional flat and national hunt jockeys. A masters in strength & conditioning and a PhD in exercise physiology combine with professional S&C accreditations in both the UK and the USA to provide him with an in-depth knowledge of human performance and practice. Mikey's programmes have proven to increase strength, speed and power for those who have a strong work ethic and want to optimise their sporting performance.