GAA 10 Week Off-Season Online Training Program

THIS 10-WEEK PROGRAM IS A ONE-OFF £50 PAYMENT.

This program has been designed by Tom Gribben (MSc / ASCC / ASCA L2 / GAA L2) for all GAA and team field-based sports players during their off-season / early preseason.

The first 4 weeks of the program are focused on the restoration of muscle quality. The next 6-weeks focus on aerobic base building and early functional muscle building and athletic movement to prepare the body for the higher training loads in preseason.

This is a 4-day-per-week program and has been designed as a 2-day aerobic cardio focus (1 run and 1 off-feet conditioning) and 2 days gym-based focus.

Advanced 12 Week Triphasic Program

THIS 12-WEEK PROGRAM IS A ONE-OFF £150 PAYMENT.

This program has been designed by Tom Gribben (MSc, ASCC, ASCA L2).

The program has been designed for advanced athletes looking to get bigger and stronger during preseason.

Following an initial week of general preparation training and 1RM squat and bench testing, the program is broken into 3 x 3-week blocks, followed by an unloading week in preparation for retesting.

Each week has 3 sessions scheduled on Monday, Wednesday, and Friday with an advanced volume/intensity loading scheme.

Ironman Muscle Size & Strength

THIS 12-WEEK PROGRAM IS A ONE-OFF £150 PAYMENT.

This program is a 4-day split meaning Monday upper body, Tuesday, lower body, Thursday upper body, and Friday lower body.

Monday and Tuesday’s sessions have a progressively overloading intensity focus to develop strength and recruit heavier chain muscle fibers for functional hypertrophy adaptations. Thursday and Friday’s sessions have a progressively overloading volume focus targeting muscle hypertrophy (growth) adaptations.

This program is ideal for intermediate to advanced gym users using a blend of both free and machine weights equipment.

Senior Club Monthly Gym Program

THIS IS A RECURRING £25 MONTHLY GYM PROGRAM. YOUR SUBSCRIPTION CAN BE CANCELLED AT ANY TIME.

This program has been designed by Tom Gribben (MSc, ASCC, ASCA L2).

The program has been designed for Senior club GAA & field-based team sport athletes using a more advanced undulating wave periodization loading straetgy.

This program is split into 3 x 12-week phases to accommodate for Preseason – Inseason League – Championship Taper. Athletes can choose to just complete the first 3 month preseason block or continue to the next phases. Day 1 focuses on Strength with Day 2 Focusing on Power. Included in both days are accessory injury prevention exercises.

Your subscription will automatically end after 9 months. Alternatively, you can cancel the subscription at any time by simply emailing info@setantafitness.com and your online coach will ensure you subscription is cancelled with immediate effect.

Intermediate Club Monthly Gym Program

THIS IS A RECURRING £25 MONTHLY GYM PROGRAM. YOUR SUBSCRIPTION CAN BE CANCELLED AT ANY TIME.

This program has been designed by Tom Gribben (MSc, ASCC, ASCA L2).

The program has been designed for Intermediate club GAA & field-based team sport athletes using both blocked linear and undulating periodization loading straetgies at different times of the season.

This program is split into 3 x 12-week phases to accommodate for Preseason – Inseason League – Championship Taper. Athletes can choose to just complete the first 3 month preseason block or continue to the next phases. Day 1 focuses on Strength with Day 2 Focusing on Power. Included in both days are accessory injury prevention exercises.

Your subscription will automatically end after 9 months. Alternatively, you can cancel the subscription at any time by simply emailing info@setantafitness.com and your online coach will ensure you subscription is cancelled with immediate effect.

Junior Club Monthly Gym Program

THIS IS A RECURRING £25 MONTHLY GYM PROGRAM. YOUR SUBSCRIPTION CAN BE CANCELLED AT ANY TIME.

This program has been designed by Tom Gribben (MSc, ASCC, ASCA L2).

The program has been designed for Junior club GAA & field-based team sport athletes using a blocked linear periodization loading strategy.

This program is split into 3 x 12-week phases to accommodate for Preseason – Inseason League – Championship Taper. Athletes can choose to just complete the first 3 month preseason block or continue to the next phases. Day 1 focuses on Strength with Day 2 Focusing on Power. Included in both days are accessory injury prevention exercises.

Your subscription will automatically end after 9 months. Alternatively, you can cancel the subscription at any time by simply emailing info@setantafitness.com and your online coach will ensure you subscription is cancelled with immediate effect.

Female Weight Loss & Tone Home Based Program

THIS 12-WEEK PROGRAM IS A ONE-OFF £50 PAYMENT.

This program is designed for females who prefer to exercise at home and are looking to shape up for the holidays or a special occasion.

This program is 12 weeks long, split into 3 four-week blocks. Each block has three days of training, and each day includes a simple bodyweight warmup, a muscle tone phase, and a weight loss finisher.

The program uses your body weight and simple home-based exercise equipment such as kettlebells, dumbbells, mini bands and balls. Each session lasts between 30 – 40mins and all exercises come with a video demonstration and simple instructions to follow via our online training app which will be sent via email to you when you complete your order.

Your program will begin on the Monday following your purchase and a member of our Team will contact you directly within 48 hours of your order to make sure you have accessed your app and program and answer any queries you may have to get you started.

Female 12 Week Gym Tone Up Program

THIS 12-WEEK PROGRAM IS A ONE-OFF £50 PAYMENT.

This program is designed for females who prefer to workout at a gym and are looking to tone up.

This program is 12 week-long, split into 3 four-week blocks. Each block has three days of training, and each day includes a weights program with a circuit-based conditioning finisher to burn fat. The program uses standard gym equipment and exercise movements ideal for those with some basic experience in a gym environment.

Each session lasts between 45-60mins and all exercises come with a video demonstration and simple instructions to follow via our online training app which will be sent via email to you when you complete your order.

Your program will begin on the Monday following your purchase and our Team will contact you directly within 48 hours of your order to make sure you have accessed your app and program ok and answer any queries you may have to get you started.