Coach Shane Rice

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Coach Shane Rice 🏐 Dublin Coach | S&C
🏋️‍♂️ Owner of
🎥 Host of Shane Rice TV | YouTube
👇🏻 Join the Gaelic Athletic Academy

Friday Files 🦍
10/09/2026

Friday Files 🦍

DM “INFO” to chase down performance & body composition goals like Michael.Michael came to me looking two things. Size & ...
10/05/2026

DM “INFO” to chase down performance & body composition goals like Michael.

Michael came to me looking two things. Size & Power. With an already great starting point, we needed to put muscle on but it takes time. When gaining size while staying lean, we focused on a very small calorie surplus with programmed lifting during the off season which followed power programming in the pre season. The big mistake players make when gaining size, is that they pack on too much bodyfat with it. Whats the rush? The extra body fat will slow down the speed work, drive inflammation through processed foods and actually make an athlete more open to injuries while only focusing on the scale going up.

Michael won an All Ireland Club title just months after joining. He hasn’t looked back as he has got heavier, while staying lean and his numbers below show just how much of a true athlete he is.

Barbell Box Squat - 200kg
Trap Bar Deadlift - 230kg
Bench Press - 150kg
Chin Up - BW + 50kg
Fitness Testing - 1.6km in 5mins 12 seconds
Speed - 9.5ms

We are already underway with his off season work as 2027 is just around the corner. DM “Info” to get started.

Hurler Transformation 💪🏻Starting weight: 79kgFinal lean weight: 70.6kgOisin reached out to me wanting to improve his bod...
09/25/2026

Hurler Transformation 💪🏻

Starting weight: 79kg
Final lean weight: 70.6kg

Oisin reached out to me wanting to improve his body composition for his sport of hurling.
This transformation was done over a long period of periodization programming & training. We used strength standards, GPS tracking, daily check ins, weekly zoom calls & non stop communication to reach the end goal.
His achievements below speak for itself. He was easy to work with, did everything that was asked of him & we have now set him up for success for the future.

- Club hurler of the year x2
- Back to back league promotions
- Frank O’Connor Cup winners
- 5k PB 19min 12secs
- Half Marathon Malaga 1hr 44 mins
- Deadlift PB 187.5kg

Oisin you’ve been brilliant & wish you all the success in the path laid out for you! Keep the foot down & keep hitting your goals!💪🏻👏

I wish someone had a sit down with me in 2012 & gave me a manual. But there is none.
09/23/2026

I wish someone had a sit down with me in 2012 & gave me a manual. But there is none.

Chapter 1 🩵
09/20/2026

Chapter 1 🩵

09/10/2026

Master the basic. 👇🏻

Want to do heavy bench pressing? Can you do 30+ push ups.

Movement > Progressive exercises too early.

What a hell of a journey 👇🏻- Club hurler of the year x2 🏆 - Back to back league promotions 🏆 - Frank O’Connor Cup winner...
09/10/2026

What a hell of a journey 👇🏻

- Club hurler of the year x2 🏆
- Back to back league promotions 🏆
- Frank O’Connor Cup winner 🥇
- 5k PB - 19min 12secs 🏃
- Half Marathon Malaga - 1hr 44 mins 🏃
- Deadlift PB 187.5kg 🏋️

Address

Orlando, FL

Website

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