The Lean Body Podcast

Optimising Gym Days and Goal-Oriented Workout Systems:

1. Building Muscle Mass:
2. Losing Fat:
3. Enhancing Endurance and Stamina:
4. Working Parameters for GAA Players:

Sign Up To My GAA Lean Body Program https://briankeanefitness.com/lean-body-program/

Aidan is a Musculoskeletal physiotherapist specializing in running related injuries.

He began his career following a short period playing professional football in Ireland where he sustained 3 ACL ruptures over a period of 5 years. His own injuries ignited his passion to help others. With a background in exercise physiology, he then went on to complete his undergraduate @ The University of Brighton in the UK. He is currently completing his MSc in sports and Exercise Medicine in London.

In today's podcast, we talk about everything you need to know about injury prevention, strength training and over/underrated recovery tools. Enjoy.

(Website)

The Irish Physio | Helping you become a better runner.

(Instagram)

Aidan O' Flaherty (@theirishphysio) • Instagram photos and videos

(Youtube)

The Irish Physio TV - YouTube

(LinkedIn)

Aidan O' Flaherty - Senior MSK physiotherapist in SW London specialising in running related injuries - The Irish Physio | LinkedIn

(Products and Services)

Physiotherapy | The Irish Physio

As a dedicated GAA player, you know that every aspect of your physical condition plays a crucial role in your performance on the pitch. One common issue that many athletes encounter is tight hip flexors. These muscles, responsible for flexing the hip joint and aiding in explosive movements, can often become tight and restrict your range of motion. Fear not, though, as there are effective steps you can take to alleviate this problem and improve your game. In this podcast, we will delve into effective stretches, glute-strengthening exercises, consistency, and additional insights to help you transform your performance. 1. Stretching for Freedom: Regular stretching is a key component in combating tight hip flexors. Here are a few stretches to incorporate into your routine: a) Kneeling Hip Flexor Stretch: Kneel on one knee while keeping your opposite foot flat on the ground. Push your hips forward, maintaining a straight back, until you feel a gentle stretch in the front hip. Hold for 30 seconds on each side. b) Pigeon Pose: Begin in a plank position, then bring one leg forward and rest the ankle on the opposite thigh. Slowly lower your hips towards the ground and feel the stretch in your hips. Hold for 30 seconds on each side. c) Cobra Stretch: Lie on your stomach and place your hands under your shoulders. Push upwards, straightening your arms while arching your back, to stretch your hip flexors. Hold for 30 seconds. 2. Strengthen Your Glutes: While addressing tight hip flexors is important, it is equally crucial to work on strengthening your glute muscles. Weak glutes can contribute to the tightness in your hip flexors. Incorporate these gym exercises into your routine to enhance glute strength: a) Squats: With feet shoulder-width apart, descend into a squat position, keeping your back straight and weight in your heels. Engage your glutes as you return to the starting position. Aim for 3 sets of 10-12 reps. b) Hip Thrusts: Lie flat on your back with knees bent and feet hip-width apart, and rest your upper back on a bench or elevated surface. Drive your hips upwards, squeezing your glutes at the top and lowering yourself back down. Perform 3 sets of 10-12 reps. c) Lunges: Step forward with one foot, lowering your body until both knees reach a 90-degree angle. Push off the floor with your front foot, actively engaging your glutes. Repeat with the other leg. Aim for 3 sets of 10-12 reps on each leg. 3. Consistency is Key: To truly make progress and overcome tight hip flexors, consistency is vital. Incorporate stretching and glute-strengthening exercises into your regular training routine. Aim for at least three sessions per week, dedicating time to both stretching and strengthening. Over time, your efforts will pay off, and improvements in range of motion and performance will become evident. 4. Additional Tips: a) Warm-up and cool down properly before and after each training session or game to prevent further tightness or injury. b) Engaging in activities like swimming or cycling can help provide a break from the repetitive movements of GAA, aiding in overall flexibility. c) Focus on maintaining good posture throughout the day, as poor posture can contribute to tight hip flexors. Conclusion: Conquering tight hip flexors can lead to substantial improvements in your GAA performance. With a combination of consistent stretching, glute-strengthening exercises, and an overall focus on flexibility, you will unlock greater range of motion, explosiveness, and agility on the pitch. So, embrace these exercises, commit to your routine, and watch as your game reaches new heights. Remember, progress is not achieved overnight, but through dedication and persistency – let your hip flexors never hold you back again!

Sign Up To My GAA Lean Body Program

https://briankeanefitness.com/lean-body-program/

Solo episode with Strength and Conditioning Coach and Sports Nutritionist Brian Keane. 1. Nutrition: Fuelling Your Body for Success 2. Sleep: Prioritize Rest and Recovery 3. Primer Training Session: Fine-Tuning Your Skills 4. Supplements: Enhancing Performance and Recovery 5. Mindset: Cultivating Mental Resilience and Focus

GAA Lean Body Program - Click Here

As the countdown to a championship game begins, it's crucial for GAA players to optimize their physical and mental preparation to perform at their peak. With just 7 days to go, this podcast will outline the best strategies to help GAA players conquer the challenges that lie ahead.

GAA Lean Body Program - Click Here

For any GAA player looking to enhance performance, speed is a vital asset on the field. Incorporating plyometric exercises into your training regimen can help you achieve explosive power, increase your speed, and take your game to the next level. Additionally, when combined with proper nutrition and strength training, plyometrics can be a game-changer for building muscle, losing body fat, and achieving a leaner physique. In this podcast, we'll explore how GAA players can utilize plyometrics to improve speed while simultaneously working towards their body composition goals.

GAA Lean Body Program - Click Here

For male GAA players striving to build a leaner physique while maintaining high energy levels for intense gym sessions or games, focusing on clean eating is essential.

Clean eating involves opting for whole, unprocessed foods that provide optimal nutrition while minimizing unhealthy additives. In this podcast, we'll explore effective strategies and provide tips on how male GAA players can embrace clean eating, fuel their bodies, and achieve your fitness goals. GAA Lean Body Program - Click Here

New episodes coming every single week for the next two months.

The GAA Lean Body Program: Starts Monday May 29th 2023.

Are you ready to transform your body and performance on the pitch?

The GAA Lean Body Program is designed to help you look amazing and improve your performance on the pitch with a full training program and nutritional plan to transform your body and become fitter, stronger, faster and leaner than you've ever been.Full nutritional plan

You'll be eating easy to prepare, tasty food that gives you more energy and improves your performance in the gym and on the pitch. The menu will include foods that help you build muscle, lose body and improve recovery from workouts and games.

• Based around your specific goals

• All your calories and macros will be calculated

• 24 incredibly tasty recipes to include

• Includes burgers, curries, pancakes and other favourites

Full training program

Your training program has 5 different workouts that you can rotate during the season (and your off season). Your program is designed around your specific goals and training level.

• 5 hypertrophy, strength and metabolic conditioning workoutsExclusive workout videos for each program

• Train between 40-55 minutes

• Workout when it fits into your schedule at home or in the gym

Online support

Weekly Q+A’s with Brian in a private Facebook Group for 6 weeks

• Get support and motivation

• Accountability and tracking

• Specific changes around any injuries or nutritional preferences

The cost of this program is €247

€197 (with code 'SUMMER' at checkout)

• Full training program based around your goals and training level that mixes hypertrophy, strength and metabolic conditioning to get you leaner, fitter, stronger and faster

• Nutritional plan based around your specific goals which includes The GAA Lean Body Recipe Book with 24 performance-boosting recipes

• Supplement guide to help improve your recovery, muscle building and fat loss goals

• 6 week online tracking through Facebook Group with weekly Q+A’s

• Follow on Phase 2 program for all graduates

• NEW: S+C bodyweight only HIIT workouts and running only program

• NEW: Full recovery routine based on myofascial release, tension release and optimal hip flexor movement.

• Phase 2 Follow On Program which is FREE for everyone that tracks their progress every week during Phase 1. This can also be purchased as a stand alone program for €147.

• Money Back Guarantee: If after 14 days, you are not happy with the program for any reason, you will be 100% refunded

The program is a one-time payment which means that once you pay once, you will have the program forever, no add on fees, no weekly/monthly subscription – once you’ve paid, it's yours forever.

Once you’ve paid through the link below, your place will be held for 29th of May.

To sign up, click on the link below, fill in the questionnaire and you’ll be sent the program immediately after payment.

GAA Lean Body Program

Details for the upcoming program: 

https://briankeanefitness.com/lean-body-program/