12-Week GAA Off-Season Programme

Just finished your season? Want to arrive back at your team in top shape? This is how to build for the next season.

A complete 12-week off-season programme for GAA players: three gym sessions a week, plus running and off-feet conditioning, in three 4-week phases. 72 sessions total. It starts gently, builds strength and speed, and finishes sharp. The reasoning is explained throughout, so you know why you're doing every session.

I'm a player and coach, and I simplify performance and help athletes perform at their best.

WHAT YOU GET (3 files, instant download)

1. The full guide (PDF). Everything in one place: how the 12 weeks are built, how hard to push, testing at Weeks 1, 4, 8 and 12, warm-ups, recovery, sleep and fuelling basics, what to do if something hurts, and what to do between Week 12 and pre-season. It includes a reference list so you can read the research behind it.

2. The gym programme (Excel). Every gym session, with space to log your weights each week so you can see your numbers go up.

3. The conditioning guide (PDF). Every running and off-feet session, week by week, including sprint work and an effort guide so you know how hard to go.

HOW IT'S BUILT

Phase 1, Foundation (weeks 1 to 4): rebuild your base after the season.

Phase 2, Development (weeks 5 to 8): get stronger, with harder sprinting.

Phase 3, Realisation (weeks 9 to 12): turn the strength into speed and power.

Hard and easy days are spaced so you recover between sessions.

WHO IT'S FOR

• Adults (18+) coming off a season who want to be fitter, stronger and faster for the next one
• GAA players first. The principles carry across other field sports.

WHAT YOU NEED

• Gym access with a barbell and dumbbells (alternatives are given where a trap bar or cable machine is used)
• A flat 30 to 40 metre stretch for sprinting
• A bike or rower for the off-feet sessions
• Most sessions take [X to Y] minutes

PLEASE READ

This is general training information for healthy adults, not medical advice. It isn't a rehab plan and it doesn't include individual calorie or macro targets. If you have an injury or a health condition, get cleared before you start. Under-18s shouldn't follow it without a parent or guardian and a qualified coach.

HOW TO START

Download all three files, read the guide first (about 25 minutes), do your starting tests, then begin Week 1 on any Monday.

Questions? Message me @built.by.barrett on Instagram or TikTok.

Refunds: this is an instant digital download. You'll tick a box at checkout to confirm you want immediate access and that you lose your 14-day right to cancel once the download begins. I'll refund you if the files won't open and I can't fix it, if the programme isn't as described, or if you're charged twice. I don't refund for change of mind or for not following the programme. Your legal rights aren't affected.