Lean Athlete
WHAT IS LEAN ATHLETE?
Lean Athlete is an effective and constantly varied Strength & Conditioning training program specifically designed to empower an Athletes performance and shred bodyfat. The program is built around your chosen training environment and the equipment you have at your disposal. There are 2 options available:
LEAN ATHLETE GAA
LEAN ATHLETE RUGBY
All programs are structured around one main training session each day. There is the option of adding an extra complimentary session or a specific conditioning block for that day to compliment the main training session. This structure is repeated over the course of the chosen duration of your program. Programs are designed in 6 week blocks.
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. Accommodation causes your performance to stagnate or decrease. This occurs when you do the same exercises, exercise combinations and protocols every time you train.
A Lean Athlete program is constantly varied and prevents accommodation.
WHAT YOU GET
FULL TRAINING PROGRAM
Your training program will contain up to at least 4 different workouts per week that you can rotate during the season (and your off season). Your program is designed around your specific goals and training level.
- 4 strength/power training and metabolic conditioning workouts
- Exclusive videos for each exercise
- Train between 40-60 minutes
- Workout when it fits into your schedule
FULL NUTRITIONAL PLAN
A nutritional plan designed to boost metabolism, fuel your performance and burn bodyfat. It will contain great tasting meals that are easy to prepare and will provide you with more energy in life, the gym and on the field. The plan will include foods that will help you build muscle, lose body fat and improve recovery from workouts and games.
- Based around your specific goals
- Great tasting recipes included
- Includes burgers, burrito bowls, taco fries, smoothies and other favourites
ONLINE SUPPORT
Weekly Q+A’s with Dave via Email, Facebook and Instagram for 6 weeks
- Get support and Motivation
- Accountability and Tracking
- Specific changes around any injuries or nutritional preferences
WHAT IS INCLUDED IN EACH LEAN ATHLETE TRAINING DAY?
Warm Up
The warm up will be both movement based and skill based to prepare your body for the main training session.
Functional Strength/Power Development
The main section of the session and is the priority section for the day. This section covers Strength/Power Development that will stress your CNS most.
Complimentary Work
The movements and exercises in this section compliment the Main Section of the workout. Its main aim is to address weaknesses and assist in bullet-proofing the body.
Engine Work
The Engine section of the workout aims at increasing your work capacity, cardiovascular and cardiorespiratory systems. Along with standard gym equipment, cardio equipment utilised here will include Row, Ski, Airbike, Bike, Treadmill run, Outdoor run, burpees and skipping.
WHO IS LEAN ATHLETE FOR?
Lean Athlete is a performance based training program for Athletes who are looking to put pinnacle performance and fat loss in front of anything else. It is specifically catered and designed for GAA and Rugby players.
The Program will push you to a place you never thought possible and you will gain a broader understanding of human performance and what you are capable of.
The program is designed in such a way that it allows for steady and continuous progress. Whichever level of fitness and conditioning you are currently at, the program will enable you to build, to adapt and to move forward. Forever Onward.
I am committed and dedicated to you. I am here to assist you in carving your path and empowering your performance.
ABOUT YOUR COACH
Dave is a lifetime student of human performance, the body and mind. He lives and embodies what he teaches. He coaches people who want to develop, grow, overcome obstacles and to better themselves.
Everyone who has worked with Dave has benefitted from the skills he has developed underpinning his own journey, both as a rugby player, an athlete and a coach.
He has the ability to identify weaknesses in even the strongest body, and has a talent for correcting flaws through intelligent programming and attention to technique and behaviours.
He has worked with many sports teams as a Strength & Conditioning Specialist including the Senior Ireland Rugby League team as Head Strength & Conditioning Coach in preparation for the Rugby League World Cup. He was also Elite Performance Manager for Rugby League Ireland overseeing the strength and fitness development of domestic players in Ireland.
Dave is passionate about Power Sports, in particular Rugby and GAA. He has worked with many amateur athletes and players both at home and abroad and his programming and training has helped bring them from the amateur ranks to the professional arena.
He believes that life is about fulfilling your potential. It is about longevity and strengthening the body and mind. Conditioning and bulletproofing both of them increases that.
