December and January are prime months to work on your weaknesses ahead of any new season. However, with the unusual circumstances of this year, there are a few more pitfalls or potential mistakes to look out for this December and January. If you're looking to maximize your off season, minimize your risk of injury and get the best out of the next two months, then today's episode is for you.

1. Training – under and over training 03:52
2. Nutrition – moving away from the bread and butter (pardon the pun) 16:45
3. Supplements – over reliance or not taking a long-term approach 24:08
4. Sleep/Recovery – experimental phase 35:32

The GAA Lean Body Program:

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

October 2020 Q+A with Brian.

1. Tips for training at home with covid restrictions? 01:51
2. I'm looking to gain weight before next season with an emphasis on gaining strength and speed but staying as lean as possible, probably through a bulk and then a cut. How should I go about putting on as much lean muscle as possible whilst gaining as little fat as possible? 10:57
3. What does your mobility routine look like? 18:46
4. Do you have any recommendations for a Zinc supplement to use? 23:27
5. What sort of exercises can be used to increase "shiftiness". I'm super fast in a straight line but when I get the ball and need to turn and cut it seems I'm below average. I would be particularly interested in the exercises that you would do outside the gym because I feel like my gym work is already geared towards this goal? 26:47

The GAA Lean Body Program:

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

GAA Q+A September 2020

1. Tips to build short explosive speed and fitness fast. Should I do hill sprints? 00:47
2. No match until April, what's the best way to increase muscle mass? 09:30
3. How important do you think proper S+C programs are in today's game? 17:22
4. Still want to keep strength in the gym during the championship, what's the best split to do? 23:32
5. Season is over, where to start with the plan for next year? Goals are fat loss and performance? 28:47

GAA Free eBook:

https://briankeanefitness.com/gaa-lean-body-guide/

Leaner Stronger Faster (on Amazon):

https://www.amazon.co.uk/LEANER-STRONGER-FASTER-Recover-Performance/dp/B087SGC5V5/ref=sr_1_1?dchild=1&keywords=leaner+stronger+faster+Brian+keane&qid=1592300905&sr=8-1

The GAA Lean Body Program:

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

August 2020 Q+A

1. Matches now changed to Saturday evening from Sunday morning so what would you recommend as a daily meal plan for the day?
2. Should all GAA players take creatine? Can it help performance? Playing a lot these days with a squished schedule between hurling & football (4/5 nights per week). Also are there any other supplements which can help performance & recovery with the heavy schedule ?
3. What is the best day to do legs if we train Tuesday, Thursday and match Sat evening?John
4. I am finding it hard to challenge myself in a weaker area of my county and I am looking to get onto the county team what can I do to improve my performance to that standard?

GAA Free Guide:

https://briankeanefitness.com/gaa-lean-body-guide/

Leaner Stronger Faster (on Amazon):

https://www.amazon.co.uk/LEANER-STRONGER-FASTER-Recover-Performance/dp/B087SGC5V5/ref=sr_1_1?dchild=1&keywords=leaner+stronger+faster+Brian+keane&qid=1592300905&sr=8-1

The GAA Lean Body Program:

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

This months questions:

1. We're back training football now 3 times a week plus maybe a challenge the weekend. I'm training hard but don't feel like I'm getting any fitter/I don't have energy during some football sessions. Should I be keeping carbs high on all days or only days of training/games? And what kind of carbs on rest days?
2. How do I stay disciplined with the nutritional plan or find one that suits me. I fall off the wagon regularly?
3. During the shortened season how would you recommend improving explosive power (corner back/forward initial 5m dart) during this period? Also would I better trying to improve reaction times and if so how?

GAA Free eBook:

https://briankeanefitness.com/gaa-lean-body-guide/

My GAA book - Leaner Stronger Faster (on Amazon):

https://www.amazon.co.uk/LEANER-STRONGER-FASTER-Recover-Performance/dp/B087SGC5V5/ref=sr_1_1?dchild=1&keywords=leaner+stronger+faster+Brian+keane&qid=1592300905&sr=8-1

The GAA Lean Body Program:

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

Today's episode is all about guiding you back to your peak physical fitness ahead of the season returning.

I also go through the main things to AVOID when it comes to the post lockdown training, diet and nutrition.

• Training – how to train based on what you've been doing for the last three months.
• Diet – how to keep it simple and not overcomplicate it.
• Recovery – base this on your current fitness level. Some of you will need to focus MORE or LESS on recovery based on what your physical activity level over the past three months.

GAA Free eBook:

https://briankeanefitness.com/gaa-lean-body-guide/

Leaner Stronger Faster (on Amazon):

https://www.amazon.co.uk/LEANER-STRONGER-FASTER-Recover-Performance/dp/B087SGC5V5/ref=sr_1_1?dchild=1&keywords=leaner+stronger+faster+Brian+keane&qid=1592300905&sr=8-1

The GAA Lean Body Program:

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

1. When you have fitness goals (like getting leaner, building muscle and/or sports performance), does it matter how you schedule your training phases? Or does it really matter?
2. How do I implement a proper running program to improve on my longer running distances and also improve my max sprints to be ahead when training starts back?
3. Do you think it's a good idea to do a skills test and fitness test at the beginning of the season and every couple of weeks/ months there after?
4. Is it a good or bad idea to do 3k or 5k runs or should your running be more game specific ?
5. Should you just try to maintain weight during isolation ?

(Free Guide)GAA Lean Body Guide: https://briankeanefitness.com/gaa-lean-body-guide/

The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

1. Could you give tips on what might best to be focusing on when we are all stuck at home so we can be fit and ready to go when GAA games start back?
2. Why isn't fish like Hake or coley included more in nutrition plans for GAA and in general when the calories are lower than chicken and other meats yet they have a high protein content?
3. How do you stay motivated doing individual runs?
4. Tips for a GAA or soccer player in the current climate? With no known return date, would you recommended lowering volume/intensity, and then when we have a set return date up the intensity?
5. I am currently working from home and I am feeling a lot more fatigued than when I was in work. This is leaving me unmotivated to exercise or go for a run in a consistent manner. What can I do to combat this?

(Free Guide)GAA Lean Body Guide: https://briankeanefitness.com/gaa-lean-body-guide/

The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

This is a recent interview I did with Oisin Quinn on the GAA & GYM podcast.

Enjoy.

New monthly raw and unedited Q+A format GAA podcast.

Host: Brian Keane (Strength and Conditioning Coach and Sports Nutritionist)

1. What's the best day to do legs int eh gym with GAA training on Tuesday/Thursday and match Sunday?
2. Top 3 performance supplements for GAA players?
3. If my goal is fat loss, will a calorie deficit negatively impact my performance?
4. Is Crossfit good or bad to do when playing GAA?
5. Wired after late training session and cant sleep, any tips?

The GAA Lean Body Program:

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