Pure Speed
€27 one-time purchase
For players who want to get faster without a gym
Sprint sessions on grass. Pick the version for your part of the season.
4 season versionsNo gym
Join the waitlist GAA Speed Strength
GAA gym programmes built to make you faster
One for each part of the season, planned around club training. 2 or 3 sessions a week, 45 to 50 minutes, on your phone in the OHP app.
45 to 50 minute sessions Beginner to advanced One payment, yours for life Written by a chartered physio
The Problem
Most gym programmes weren't written for GAA players
They build size, not speed. And they don't know you train with your club twice a week and play at the weekend, or what you should be doing in October compared with June.
Sound familiar?
- You're strong in the gym but still second to the ball.
- You get caught flat-footed over the first 10 metres.
- You do too much in-season and feel flat on match day.
- Your hamstring goes at the worst time of the year.
The Method
GAA Speed Strength
Stronger and faster, not bigger and slower.
Size alone won't get you to the ball first. Speed leads here, and the gym work is picked because it carries onto the pitch.
The OHP way
- Speed first: acceleration, top speed, change of direction
- Time-efficient: 45 to 50 minute sessions
- Minimum effective dose: no filler exercises
- Transfers to the pitch: gym work picked for how you play
The Programmes
A programme for each part of the season
Each pack tells you exactly what to do, session by session, for that part of the year. Start any week: week 1 eases you in.
It's . Most club players are in their .
Best Value
The full year
Every pack and every plug-in. 48 weeks of gym programmes, so you know what to do next.
- Off-Season Pack
- Pre-Season Pack
- League Pack
- Championship Pack
- Pure Speed
- Repeat Sprint Conditioning
- Knee Health
- Hamstring Health
Oct to Nov Start here now
Off-Season Pack
Recover and rebuild
Recover from the season, then rebuild the strength you lost during it.
What's inside
- Weeks 1 to 4 Recover Ease back in after the season with 2 sessions a week.
- Weeks 5 to 8 Rebuild strength Build your strength base back up, with sprint drills. 3 a week.
Video of every exerciseBeginner, intermediate, advancedFitness testingInjury resilience work
€47 one-time purchase
- Length
- 8 weeks
- Sessions
- 2, then 3 a week
- Each session
- 45 to 50 min
Or get all 4 packs and 4 plug-ins for €187 and save €125.
Dec to Feb Start here now
Pre-Season Pack
Get faster before the league
Build speed over 10 and 20 metres and leg strength before the league starts. Sprint and jump work first, then strength.
What's inside
- Weeks 1 to 4 Strength base Leg strength, single-leg work and sprint positions.
- Weeks 5 to 8 Acceleration Speed-led: get faster over your first 10 and 20 metres.
- Weeks 9 to 12 Strength and power Heavier lifting and jumps, with your first top-speed runs.
Video of every exerciseBeginner, intermediate, advancedFitness testingInjury resilience work
€57 one-time purchase
- Length
- 12 weeks
- Sessions
- 3 a week
- Each session
- 45 to 50 min
Or get all 4 packs and 4 plug-ins for €187 and save €125.
Mar to Jun Start here now
League Pack
Hold your speed all league
Keep your speed and strength through the league without feeling heavy on match day. Fits around 2 club nights and a game.
What's inside
- Weeks 1 to 4 First-step speed Acceleration, with jumps for power.
- Weeks 5 to 8 Hold your strength Keep your strength, plus side-on speed, cutting and stopping.
- Weeks 9 to 12 Speed and turning Acceleration and change of direction.
- Weeks 13 to 16 Strength and top speed Strength and power, with top-speed running.
Video of every exerciseBeginner, intermediate, advancedFitness testingInjury resilience work
€67 one-time purchase
- Length
- 16 weeks
- Sessions
- 2 a week
- Each session
- 45 to 50 min
Or get all 4 packs and 4 plug-ins for €187 and save €125.
Jul to Sep Start here now
Championship Pack
Sharp for the big games
Stay fast and sharp for championship games, with sessions short enough to keep you fresh.
What's inside
- Weeks 1 to 4 Top speed Top-speed running, with acceleration work.
- Weeks 5 to 8 Sharp and fresh Fast, low-volume work that keeps your strength ticking over.
- Weeks 9 to 12 Sharp and fresh The same idea for the business end of the championship.
Video of every exerciseBeginner, intermediate, advancedFitness testingInjury resilience work
€57 one-time purchase
- Length
- 12 weeks
- Sessions
- 2 a week
- Each session
- 45 to 50 min
Or get all 4 packs and 4 plug-ins for €187 and save €125.
Plug-ins
Fix one thing
4-week programmes from €19. Do one on its own, or add it beside a pack. Each one tells you where it fits.
Repeat Sprint Conditioning
€19 one-time purchase
For players who fade in the last 15 minutes of games
Build the fitness to keep sprinting late in games.
2 a weekBest in pre-season
Join the waitlist Knee Health
€19 one-time purchase
For players who want stronger knees for landing, stopping and turning
Landing and change-of-direction work for knees that take a hammering every game.
2 a weekAny time of year
Join the waitlist Hamstring Health
€19 one-time purchase
For players who want to stay clear of hamstring pulls
Nordics, bridges and runs near top speed for stronger hamstrings, with a bridge test to track your progress.
2 a weekAny time of year
Join the waitlist Features
What's included
In every season pack.
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Speed sessions
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Gym sessions
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Injury resilience
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Conditioning
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Exercise videos
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Dedicated app
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Target weights
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Three levels
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Fitness testing
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Coaching guides
The App
It's all in the OHP app
After you pay, you get an email to sign in. Open the app, pick your level and start session 1. It works on iPhone and Android.
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1Pick your pack
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2Choose your level, see your week
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3Follow and log every session
Want a programme written just for you?
Custom Programming is built around your own team nights, fixtures and injury history, with a new block every 4 weeks. €63 a month.
FAQ
Questions, answered
Straight answers to what players usually ask before buying. Anything else, hit the WhatsApp bubble and ask me directly.
How do I get the programme?
After you pay, you get an email to sign in to the OHP app. Pick your level and start session 1. It takes about 2 minutes.
Which level am I?
Beginner: under a year of regular gym training, or new to squatting and deadlifting. Intermediate: 1 to 3 years, and you can do the main lifts with good form. Advanced: 3 years or more, and you can front squat your bodyweight. Not sure? Pick the lower one. You can move up in the app any time.
What equipment do I need?
A gym with a barbell, squat rack, bench and dumbbells. Pure Speed needs no gym, just grass and a few cones.
Can I start in the middle of the season?
Yes. Buy the pack for where you are now. Week 1 of every pack eases you in, so you can start any week.
Will it clash with club training?
Each pack is planned around 2 club sessions and a game a week. The guide in the app shows which day to do each session.
I'm carrying an injury. Which should I buy?
Knee Health and Hamstring Health are for staying healthy, not rehab. If you're injured now, Custom Programming works around the injury with you.
I bought a pack. Can I upgrade to the full year?
Yes, for 7 days after you buy. The app shows the offer and you pay only the difference.
Can I get a refund?
Programmes are delivered straight away, so digital purchases can't be refunded once you have access.