ATHLETIC
EDGE.
Power, speed, agility. Built for GAA, rugby, and club sport athletes who want S&C that actually improves their game. Concurrent training across the full competitive year.
BUILT FOR SPORT.
Athletic Edge is a 52-week concurrent periodisation programme structured around the full competitive year — off-season, pre-season, and in-season. Strength, speed, power, and conditioning all programmed to improve together without interference.
CONCURRENT PERIODISATION
Strength, power, speed, and conditioning all developed simultaneously using interference-mitigation principles. The same methodology used daily at Ulster Rugby Academy.
FULL-YEAR PHASING
Three macrocycles — Off-Season (GPP + hypertrophy), Pre-Season (max strength + power), In-Season (maintenance + peaking). Your training matches where you are in the year.
ROBUSTNESS BUILT IN
Hamstring, groin, and calf injury prevention work programmed into every training week. Not an afterthought — structural. Built on the evidence base that drives elite rugby S&C.
IS THIS YOU?
- You play GAA, rugby, or another club/county sport and train seriously
- You want S&C that directly improves your performance on the pitch
- You've outgrown generic gym programmes and need sport-specific structure
- You want periodisation that matches your competitive season, not random hypertrophy blocks
WEEK 1. IN DETAIL.
This is Week 1 of the off-season block — the foundation of your competitive year. Four sessions: lower, upper, speed + conditioning, full-body power.
- Back Squat4 × 6 @ 75%
- Romanian Deadlift3 × 8 @ RPE 7
- Reverse Lunge3 × 8/side
- Nordic Hamstring3 × 5
- Copenhagen Plank3 × 30s/side
- Bench Press4 × 6 @ 75%
- Weighted Pull-up4 × 6
- DB Shoulder Press3 × 8
- Chest-Supported Row3 × 10
- Face Pull3 × 15
- Sprint 10m6 × 10m
- Sprint 20m4 × 20m
- A-Skip + B-Skip3 × 20m each
- Tempo Run (bike/rower OK)8 × 100m @ 75% + 30s
- Pogo Hops3 × 10
- Hang Clean4 × 3 @ 70%
- Trap Bar Jump4 × 3
- Push Press3 × 5 @ RPE 7
- Lateral Bound3 × 5/side
- Weighted Carry3 × 30m
All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.
WHAT YOU NEED.
Athletic Edge is built around a full gym setup plus access to space for sprint and agility work.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Athletic Edge applies the exact concurrent training principles used daily at Ulster Rugby Academy and previously with Tyrone GAA. 15+ years across elite sport. MSc in Strength & Conditioning Science, currently completing a PhD at St Mary's University researching bike sprint protocols in rugby.
BEFORE YOU START.
START ATHLETIC EDGE.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
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