Buan Training

🏋️‍♂️Player Development Pathway🏋️‍♀️

Over the past number of weeks, we’ve been working with our U13 & U14 girls and boys at Round Towers GAA and Faughs GAA, to introduce them to the gym, develop their physical qualities and, most importantly, teach them how and why we train.

Each session included:

➡️ Fun warm-up : using different gamification strategies to get players moving, engaged and working together from the start.

➡️ Plyometric & power work : developing coordination, elasticity, explosiveness and athleticism through a variety of age-appropriate exercises.

➡️ Strength work : introducing fundamental movement patterns and building strength in a safe, progressive and age-appropriate environment.

➡️ Fun finisher : using conditioning games, machines and relay races to challenge the players while keeping the sessions enjoyable.

🎯 The aim?

To introduce players to the gym in a positive environment, improve physical performance, support injury reduction, develop their understanding of S&C and prepare them for their individual gym experience from U15 onwards.
But above all…

We want young athletes to enjoy training.

The goal isn’t to create miniature adults in the gym.
It’s to build strong foundations, develop confident young athletes and give them the knowledge to train for life.

Barbell Incline Row for the Win! 🏆

Nice way of adding a heavy barbell row into your programme, particularly if you don’t have access to a Seal Row/ don’t have equipment.

Also an easy way to add load without having to worry about lower back position; keeping your reps strict and removing your lower body from the lift.

Damper Setting Tips 💡

Play around with what setting you use for different distances and stroke speeds.

Your absolute strength and height make a difference.

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Rowing can also be more technical than you think - long, strong and smooth pulls, emphasising a big leg drive is the goal!

Aim to keep that handle in a level position while trying to lengthen the chain as much as possible on the pull and get the handle as close to the flywheel on the way in - avoid too deep of a knee bend (you don’t what your bum touching your ankles), instead bend/ hinge through your hips.

Adding sprint training into your existing programme 🏃‍♂️⚡

One of the easiest ways to improve your speed without adding another session to your week is to include sprint work before your pitch training.

Our recommendation? Complete your sprint work around 10 minutes before your team session.

A quality warm-up should include:
➡️ Mobility
➡️ Sprint mechanics
➡️ Rhythm & timing drills
➡️ Coordination
➡️ Plyometrics & power exercises

A structured warm-up helps to:
✅ Prepare your joints, muscles, and tendons
✅ Prime your nervous system for high-speed running
✅ Gradually build up to maximum sprint intensity

When programming sprint work, we use a short-to-long progression, allowing athletes to build speed safely while maintaining quality throughout the session.

⏱️ A simple recovery guideline:
Every 10 metres sprinted = 1 minute of rest.

For example:
• 20m sprint = 2 minutes rest
• 30m sprint = 3 minutes rest
• 40m sprint = 4 minutes rest

Remember, speed training is about quality, not fatigue:
🔥 Low volume
🔥 Maximum effort
🔥 Full recovery
🔥 Every rep counts

Looking to become faster on the pitch? Send us a message to find out more about our sports performance programmes 📩

Assisted Pull Up Tip 💡

You couldn’t still be looping the band over the top of the pull up bar?? 😅

Play around with the height of the J-hooks and the thickness of the band.

Your height matters - the taller you are and the higher up you have the band the more assistance that band will provide.

We use notches 4-7 on our racks - this will obviously differ depending on the size of the gaps between J-hook holes on your rack.

We recommend starting the band up higher than you think you should, mess around with the band thickness first and then start lowering the band height.

Of course a good programme makes all the difference - Hit us up if you’re looking for some pull up gains 💪

6 Pack Attack!

Test out the Split Kneeling Overhead Pallof Press 💪

Like most core work - the details matter

➡️ Be strict with staying tall - don’t lean away as you press or let the band pull you inward.

➡️ Lock your arms out overhead - this is the most important part!

➡️ Find it too easy - move further away.

Ciaran’s Coaching Cues

Test out a kick stand RDL for some hamstring and b***y gains! 🍑

Also a nice way to work single leg without balance being a factor - lets you move the bar/ dumbbells fast! 🏎️

At Buan, focus isn’t just mindset, it’s how you move, lift, and execute every rep.
Because the small details? That’s what separates average from elite.
Lock in 🎯

We don’t just test individuals, we test teams.
From football to hurling to rugby, we work with squads who actually want to know where they’re at, not guess.
Speed, strength, power, conditioning… broken down into real data your coaches can use.
Because when you understand your team’s strengths and gaps, that’s when performance actually improves.
If your team wants to raise the standard this season, get onto us 📈