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Synapse GAA Off-Season Program



Reduce your Injury Risk!
Stay Lean Over Winter!
Build Strength and Muscle!
Start Pre-Season Fitter than Everyone Else!
Be Better Than You Were This Year!


What is Included?

This 90-page resource contains a comprehensive off-season program consisting of 6 fully-customizable training programs for both men and women to choose from depending on your goals, accompanied by an off-season tempo running program, calorie & macro calculator and video course on training and nutrition to give you all the tools you need for a successful off-season. 

So whether you want to gain strength, put on some muscle or get leaner & fitter, this program is exactly what you need. 

7 customizable training programs:


         - Strength & Muscle Gain

- Power & Speed

- Female Specific S&C 

-Home Based Training 

Video course 

Nutrition calculator

Meal Plan Templates

Program Designed By:

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David Nolan, BSc. PhD (c)
Sports Scientist and S&C Coach

David is an experienced strength and conditioning with vast amounts of experience at both club and county level. He is the co-director of the Irish Strength and Conditioning Network and is currently completing his PhD in applied strength and conditioning at Dublin City University.


Mark Germaine, BSc., MSc., SENr

Performance Nutrionist at Dublin GAA

Mark is an experienced performance nutritionist with a wealth of experience at county level. He holds a masters in sports nutrition from Liverpool John Moores University and is currently completing his PhD at Dublin City University.

Still Not Sure?

Listen to David & Mark talk about how to set-up a successful off-season in this free podcast.

David & Mark share their expertise and will help you be the best player you can be. 


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