Gary Miller Performance

After almost 9 years working with my time as come to part ways as I move onto a new chapter in my life.

From starting in November of 2016 in my 2nd year of college working alongside the Senior Hurlers to finishing up now after helping out with the U17 hurlers and all academy squads.

Over those 9 years I’ve experienced a lot of highs and also lows, but the highest was being involved with the S&C team that won Leinster in 2019.

I can’t thank everyone that I’ve worked with as they are too many people to name who made my time with wexford a enjoyable one. From backroom team members, to players and evening parents. Everyone had a positive impact on my experience with Wexford over the years.

Although I won’t miss as the long, dark, wet and cold evenings and weekends, I’m grateful that I got to experience such a high level of sport over the last number of years. Without it I wouldn’t be the coach I am today.

Feels weird knowing I won’t be back for the upcoming year but excited for the next chapter in my life.

Athlete Performance Series is LIVE again for 2025!

If you’re an athlete going into pre-season or already back in pre-season for 2025 and want to make this year where you perform at your highest level and feel and play the best you ever have, then the Athlete Performance Series is for you.

This program is for athletes who? 👇

•Athletes who want to improve their athleticism and stand out on the pitch this year.

•Athletes who want to cover all bases and bridge the gaps. (I.e. nutrition etc…)

•Athletes who want to go into 2025 and perform at the highest level and become more robust to play more often and stay on the pitch longer.

With this program you’re program is individually designed based off your current training/game schedule, based off your previous injury history and also designed around the goals and targets you set at the start of the process.

If you want to stand out this year and take that next step in your performance then click on the link below and get started!!!

https://whatsform.com/rVJfBW

#2025

Todays gym session consisted of some strength testing for pre-season and then finished off with some extra strength work.

A bit off where I want to be strength wise but have my base now and a goal I’ll work towards over the upcoming months.

Current weight - 90.4kg
Goal weight - 84kg

Current Trap Bar 3rm - 185kg
Goal Trap Bar 3rm - 200kg
Current Lower Body Relative Strength - 2.2x bw
Goal LB Rel Strength - 2.4x bw

Current Bench Press 3rm - 82.5kg
Goal Bench Press 3rm - 90kg
Current UB Rel Strength - 0.98x BW
Goal UB Rel Strength - 1.2x BW

Finished off the session with sets of 3 reps on chin ups working up to an extra 10kg plate on a belt. Some single arm incline DB bench press. Then reverse lunges and long lever hamstring holds.

Looking forward to improving these over the upcoming months.

Few clips of todays session (a lot more in it but didn’t record).

Todays session was Accel focus for speed and then some tempos to finish off.

First 2 clips are done pre pitch. Focus this year is making sure my body is prepped and ready before hitting the pitch.

Clip 1 - Banded Table Top Glute Bridges
Clip 2 - Calf ISO push
Clip 3 - Backward Crossover Step
Clip 4 - 2 point Acceleration Start (10m)

Client Progress Update..

I had this athlete start with me a month with the aim to improve so he could perform better on the pitch.

Before we started any training we need to do some tests to identify where he’s good and where he needs to improve.

So the testing we completed with the help of was:
•CMJ
•SL CMJ (left & right)
• 10/5 jump test (RSI)

In the first picture you can see the increase from the first testing date to now which again in 4 weeks in brilliant.

2nd picture is his before on his left & right single leg jumps and the 3rd is now which again shows an increase on single leg power but also a smaller deficit between both legs which is crucial for reducing the risk of potential injuries.

The 4th and last picture is again another increase on his RSI from 1.01 up to 1.1.

In the space of 4 weeks while training and playing matches in hurling and football, these results are savage.

Looking forward to seeing more improvements in the coming weeks.

Either your championship has started or will be starting soon, but you still not sure how to structure your week to help you perform at your best each game.

Here we have 3 scenarios where you might have a game on a Friday/ Saturday or Sunday. Each scenario gives you the best outline suitable for each week leading into each game with how to structure your week around club training and gym sessions to help perform at your best.

Many people once championship rolls around they forget out the gym or don’t know where to fit it in. In each scenario you can see that each week can fit in 3 sessions in the gym. Each session is completely different and focused on aiding you on the pitch and feeling your best.

If you are unsure on how to structure your gym sessions and wondering what you should be doing in the gym around championship time, you can also join up to the athlete performance series where you’ll get a tailored plan based off your schedule and current goals.

All you have to do in DM me to get started.

Coaching Available.

If your an athlete that is heading into your club championship or an athlete that is currently finished your season waiting to head back to pre season and want to improve your overall performance on the pitch and feel the best you’ve ever felt.

Do you want to get rid of those tiny little injuries that are holding you back or improve on your weaknesses?

Coaching is available either in person in a private gym based in enniscorthy wexford or online where you’ll have your own app with all sessions on it for you.

What’s included??

•Improve overall health
•Improve your mobility
•Get stronger
•Get faster
•Get fitter
•Become more explosive
•Become more robust (reduced risk of injury)

All programs are tailored and individualised based off your current time of year (championship prep, in season, off season or pre season), also training age and equipment available.

In person coaching also includes performance testing where you’ll assess certain physical characteristics and given targets to work towards.

If you are interested in making the next step and becoming unstoppable in your sport then get in contact.

DM the word Performance to get started.

Weekly Food Shop Top up

Pic 1 & 2 - Protein Sources
Pic 3 - Veg
Pic 4 - Carb sources

For my fat sources I already have what I need in the press from butter, olive oil, coconut oil, peanut butter etc. I have spreadable cheese for making sauces with also that tops up my fat sources.

I also have packets of microwave rice and pasta in the press too so only got a small amount of carb sources.

All that’s in the picture is less than €80, could have been cheaper decided to grab a few extra things for Sarah as she’s vegetarian.

Another productive day testing another Wexford based GAA club.

Didn’t get much content from the day as I was busy going through the testing with the lads. But here is how the testing went:

1. Weight - this is purely taking to get relative upper / lower body strength scores.

2. Countermovement Jumps

3. 3 rep max testing on bench press & trap bar deadlift

4. Straight line speed - assessing 5m, 10m & 20m sprint times.

5. Change of direction testing - this is testing players agility and also can give us a players change of direction deficit which can tell us if they are at a higher risk of injury compared to others.

6. Aerobic conditioning - using the Yo-Yo IR1 to assess aerobic fitness levels.

Also throughout the testing they had their body fat % tested with .

Good to see another club being proactive about preparing for the upcoming season.