Bulletproof Ebook


Bulletproof is a 12 Week Strength & Conditioning Training Program and Training Manual designed specifically for the GAA Athlete.

Bulletproof Ebook

  • Empower Your Performance Now
  • Bulletproof the Body
  • More Explosive Power
  • More Speed
  • More Strength
  • More Horsepower

Bulletproofing the body and injury prevention must be a top priority for every athlete. The athlete must build a solid foundation in order to fulfil their true physical potential.

You want to be a step ahead of your competition, no matter what level you are on. You must be able to generate as much instant power as possible and sustain it for as long as possible.

There is always room for improvement and you can always be better. You must train harder than you already are. You must train smarter. You need to Bulletproof. You want Bulletproof.


Bulletproof is a 12 week, high intensity, power development, strength and conditioning training program. The program is specifically designed for athletes involved in GAA Football, Hurling and Camogie that are seeking to Bulletproof key areas of the body and to improve their Explosive Power, Overall Strength and Work Capacity.

Bulletproof is more than a Training Program, it is a Training Manual. A manual that covers and educates the athlete in essential, keys areas of Bulletproofing the body and developing Explosive Power and Conditioning. In this EBook, along with the 12 week training program, you will discover:

  • Plyometrics & Speed Training
  • Complex Training
  • Post Activation Potentiation (PAP)
  • The Importance of Hamstrings & Glutes
  • Interval Weight Training (IWT)

Each and every week of the program alternates. There are 3 gym based Power Development/Strength Resistance sessions and 1 Complimentary gym based Conditioning session in the form of and IWT (Interval Weight Training) per week. Every session, every day and every week consist of different exercises and different exercise combinations. This type of exercise rotation prevents Accommodation and increases Muscle Stimulus.

What Is Accommodation?

Accommodation causes your performance to stagnate or decrease. This occurs when you do the same exercises and exercise combinations every time you train. This program is constantly varied and prevents accommodation.

Knowledge is power. But when applied incorrectly, it can lead to regression, setbacks and injury. It is at this critical point where things can take a dramatic turn. Do things right and you progress and improve. Do things wrong and you regress and make things worse.

The majority of athletes do not know where to start. Training is the best part because it’s fun. However, before you get started you must go through a checklist. This may not be fun but it is an absolute necessity. You must build a solid foundation in order to have a solid structure. The exact same applies to athletic performance development.

The exercises used in this program are Functional, Specific and contain Olympic Style Variant Exercises. They target the main muscle groups and focus on making the body function as an entire unit. All exercises are focused around core stability, an absolute essential aspect of a functional strength-conditioning program.

About the Author

Dave Handcock is a Strength & Conditioning Coach, Owner of Hybrid Fitness & Performance and a member of Lykorgos.

A lifetime student of the human body, he has worked with a variety sports teams as a Strength & Conditioning Specialist including the Senior Ireland Rugby League team and as Elite Performance Manager for Rugby League Ireland. He now coach’s athletes, special operators, and like-minded individuals out of his high-performance training facility in Ashbourne, Co. Meath.