𝕃𝕚𝕒𝕞 𝕋𝕖𝕤𝕥𝕚𝕞𝕠𝕟𝕚𝕒𝕝 Liam joined GAA Periodization back in November 2021. He is an inspiration to others who want to improve their performance, physical and mental health. It has been quite the journey for Liam as he currently lives in Australia playing Australian Rules as well as GAA. Have a read below on what Liams goals consisted of before joining GAA Periodization. “𝘍𝘰𝘳 𝘵𝘩𝘪𝘴 𝘰𝘧𝘧 𝘴𝘦𝘢𝘴𝘰𝘯 𝘮𝘺 𝘮𝘢𝘪𝘯 𝘨𝘰𝘢𝘭𝘴 𝘢𝘳𝘦 𝘵𝘰 𝘣𝘶𝘪𝘭𝘥 𝘮𝘶𝘴𝘤𝘭𝘦 𝘮𝘢𝘴𝘴, 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘮𝘺 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘢𝘯𝘥 𝘦𝘹𝘱𝘭𝘰𝘴𝘪𝘷𝘪𝘵𝘺 𝘸𝘩𝘪𝘭𝘦 𝘢𝘭𝘴𝘰 𝘳𝘦𝘮𝘢𝘪𝘯𝘪𝘯𝘨 𝘢𝘴 𝘭𝘦𝘢𝘯 𝘢𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱𝘪𝘯𝘨 𝘶𝘱 𝘢 𝘩𝘪𝘨𝘩 𝘭𝘦𝘷𝘦𝘭 𝘰𝘧 𝘤𝘢𝘳𝘥𝘪𝘰𝘷𝘢𝘴𝘤𝘶𝘭𝘢𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴” Liams Strength Numbers: Nov 2021 Bench Press - 75kg Barbell Back Squat - 100kg Deadlift - 125kg

Liams Strength Numbers: May 2023 Bench Press - 105kg Barbell Back Squat - 180kg Deadlift - 225kg Liams Weight: Nov 2021
78kg Liams Weight: May 2023 91kg “𝙒𝙤𝙧𝙠𝙞𝙣𝙜 𝙬𝙞𝙩𝙝 𝙎𝙝𝙖𝙣𝙚 𝙝𝙖𝙨 𝙗𝙚𝙚𝙣 𝙖𝙣 𝙞𝙣𝙘𝙧𝙚𝙙𝙞𝙗𝙡𝙚 𝙨𝙩𝙚𝙥 𝙛𝙤𝙧𝙬𝙖𝙧𝙙 𝙛𝙤𝙧 𝙢𝙮 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚 𝙤𝙣 𝙩𝙝𝙚 𝙛𝙞𝙚𝙡𝙙 𝙖𝙣𝙙 𝙞𝙣 𝙩𝙝𝙚 𝙜𝙮𝙢. 𝙃𝙖𝙫𝙞𝙣𝙜 𝙖 𝙨𝙩𝙧𝙪𝙘𝙩𝙪𝙧𝙚𝙙 𝙥𝙧𝙤𝙜𝙧𝙖𝙢 𝙚𝙖𝙘𝙝 𝙬𝙚𝙚𝙠 𝙞𝙣 𝙥𝙡𝙖𝙘𝙚 𝙬𝙞𝙩𝙝 𝙜𝙮𝙢 𝙨𝙚𝙨𝙨𝙞𝙤𝙣𝙨 𝙘𝙤𝙢𝙥𝙡𝙚𝙢𝙚𝙣𝙩𝙞𝙣𝙜 𝙚𝙖𝙘𝙝 𝙥𝙖𝙧𝙩 𝙤𝙛 𝙩𝙝𝙚 𝙨𝙚𝙖𝙨𝙤𝙣 𝙖𝙡𝙤𝙣𝙜 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙖𝙣𝙙 𝙢𝙖𝙩𝙘𝙝𝙚𝙨 𝙬𝙖𝙨 𝙨𝙤𝙢𝙚𝙩𝙝𝙞𝙣𝙜 𝙄 𝙬𝙖𝙨 𝙩𝙧𝙮𝙞𝙣𝙜 𝙢𝙮𝙨𝙚𝙡𝙛 𝙖𝙣𝙙 𝙛𝙖𝙞𝙡𝙞𝙣𝙜 𝙩𝙤 𝙜𝙚𝙩 𝙧𝙞𝙜𝙝𝙩. 𝙎𝙝𝙖𝙣𝙚 𝙥𝙪𝙩 𝙩𝙝𝙚 𝙥𝙧𝙤𝙥𝙚𝙧 𝙨𝙩𝙧𝙪𝙘𝙩𝙪𝙧𝙚𝙨 𝙖𝙣𝙙 𝙥𝙧𝙤𝙜𝙧𝙖𝙢𝙢𝙚𝙨 𝙞𝙣 𝙥𝙡𝙖𝙘𝙚, 𝙖𝙡𝙤𝙣𝙜 𝙬𝙞𝙩𝙝 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣𝙖𝙡 𝙖𝙙𝙫𝙞𝙘𝙚 𝙩𝙤 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙢𝙮 𝙨𝙞𝙯𝙚, 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝, 𝙨𝙥𝙧𝙞𝙣𝙩 𝙨𝙥𝙚𝙚𝙙 𝙖𝙣𝙙 𝙤𝙫𝙚𝙧𝙖𝙡𝙡 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚 𝙖𝙣𝙙 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚 𝙤𝙣 𝙩𝙝𝙚 𝙥𝙞𝙩𝙘𝙝. 𝙄 𝙘𝙖𝙣’𝙩 𝙩𝙝𝙖𝙣𝙠 𝙎𝙝𝙖𝙣𝙚 𝙚𝙣𝙤𝙪𝙜𝙝 𝙛𝙤𝙧 𝙚𝙛𝙛𝙤𝙧𝙩 𝙖𝙣𝙙 𝙨𝙩𝙧𝙪𝙘𝙩𝙪𝙧𝙚 𝙝𝙚 𝙝𝙖𝙨 𝙥𝙪𝙩 𝙞𝙣 𝙩𝙤 𝙝𝙚𝙡𝙥 𝙢𝙚 𝙜𝙚𝙩 𝙩𝙤 𝙬𝙝𝙚𝙧𝙚 𝙄 𝙖𝙢 𝙞𝙣 𝙖𝙡𝙡 𝙨𝙥𝙤𝙧𝙩𝙨 𝙩𝙝𝙖𝙩 𝙄 𝙥𝙡𝙖𝙮.” #GAA

It has been refreshing to be apart of such a talented & young squad of lads so far in 2023. Today was another step in the right direction ✅ @ancumannparnell #GAA #DublinGAA

Every day, week & year is a school day. Incredibly proud to coach this group for 2022. It’s a time of transition & challenges but the future for this squad is bright. Monaghan will be back in the big leagues again. I’ve learned so much in the past six months & determined to continue to improve in all aspects in the art of coaching & player management. #muineachánabú #GAA

Billie’s cosy November 🍂 ❤️

Session 3 Very easy to set up. Start on the 13m line, full length, behind the goals & length to the opposite 45m line. Approx 250m. 250m x 4 @ 60 on : 120 off 3 mins rest Repeat x 3 blocks. #GAA

Use BF35 this week for Black Friday 🥘 @cleancutmeals #ad

Cooking Ideas for Idiots Who Can’t Cook 👩‍🍳 #idiotswhocantcook

Tendinitis in the knee. Had some instagram messages regarding advice & I have always followed progressions/regressions through stages. Stage 1: Isometrics stage 2: Resistance training stage 3: plyometrics. Then communicate through all parties to return to sport. #GAA

Fitness Testing in GAA. There are many different ways to test aerobic fitness in GAA and I would never say there is one fits all. Its personal preference and here are my opinions.

The 5 minute test is great for a single person, maybe you want to measure your MAS yourself. But in a team setting, it won’t be practical. In the 5 minutes, you are just trying to run as far as possible. Find your MAS by dividing your distance by 300; Example 940m / 300 = 3.1 The 1.2km is my go-to in team setting. I will line up players who take off every 10 seconds and complete 3 laps of 400m. Just take the time for every player as they cross the line then subtract the amount of seconds from when they took off. Example; John goes 70 seconds after the first player. John gets 5 minutes and 30 seconds. Johns actual time is 4 minutes 20 seconds. Then find MAS by 1200m divided by 4mins 20 secs in seconds (260sec) = 4.6 The Bronco definitely has its place. My only issue is the demands it can have on players who have not been exposed to eccentric work in the gym. It can lead to issues if done early in the year with inexperienced players but yes it can be great during the in season. Find MAS by same calculation above but for every turn, I would knock off 0.7-1secs. If you do not take into account the change of direction then the programming for improved MAS, should probably include change of direction running. #GAA

Congratulations to Eamon Kerrigan & his Drumragh teammates & management who successfully gained promotion yesterday to Intermediate in Tyrone. Eamonn has been a long term member of GAA Periodization & will no doubt thrive in 2024. 💪👏 💚 @eamonn.kerrigan @drumraghsarsfieldsgac #GAA

Another day down: solid training & 2400 calories ☑️ Very important to not change anything up too quick when not seeing linear progress. Nothing is linear, only the progression in your training 💪

𝙒𝙤𝙧𝙠𝙤𝙪𝙩 𝙤𝙛 𝙩𝙝𝙚 𝘿𝙖𝙮 🏋️‍♂️💪 My lifting days are starting to look like Monday, Tuesday, Thursday & Fridays. Leaving Wednesday and the weekends to running. It was nice including a pause in todays pressing. The devils press in the AMRAP is awful. Powered by @hannah.macmahon today 💪 A1: Bench Press (2 sec pause) 4 x 9 A2: KB Gorilla Row 4 x 14 B1: Barbell Reverse Lunge 3 x 8 B2: Split Stance KB DL 3 x 10 each leg B3: Wall Leaning Calf Raise 3 x 10 12 Minute AMRAP: - 10 Alt DB Devils Press @22.5kg - 12 Butterfly Situps - 20 DB Goblet Squats @22.5kg - 12 Alt V-ups These workout video’s are here to give you some ideas, some documentation on what I am currently doing at this stage of my training experience. Take as much on board as you like. A individual program to you as a player will always benefit you more than just completing the same workouts I am doing. Hope t his helps. Coach. #GAA