Pro Recovery

12 weeks of building back stronger 💪

The goal wasn’t just a body composition transformation. It was returning from injury, getting back on the pitch, and staying there.

We started by rebuilding training around a fractured bone in the leg, managing body weight, improving body composition, and gradually increasing training loads as recovery progressed.

Cian is now moving well, performing, and dropped 4kg in the process 💪🏼

As you can see in the clips, alongside his gym programme, we also put together sprint/change of direction work. This is something players can get done, by themselves, before certain pitch session if they want to improve speed 🏃

A great example of what can happen when training, nutrition, recovery and accountability all work together.🙌🏼

8 weeks of consistency, structure, and sustainable progress 💪

81.5kg week 1 Average Weight
77.7kg week 8 Average Weight

Delighted to see the results here for Shane 🚀

Not just physically, but building better habits, improving performance, and staying injury free while balancing training and soccer ⚡️

Can’t wait for the next block we can do 🙌🏼

Another unbelievable transformation 👏🏼

This client came to us after years of yo-yo dieting and struggling to find something sustainable.

Over the last 6+ months the focus wasn’t just on losing weight, it was about building habits, creating structure and actually enjoying the process.

Now they’re:
✅ Losing weight in a healthy, sustainable way
✅ Enjoying training consistently
✅ Making better choices without feeling restricted

If you’re tired of starting over every few months and want a plan that fits your lifestyle, send us a message

12 week tidy up phase complete for our GAA athlete 🔥

Massive progress from Conor over the last 12 weeks. The main goal long term is to build muscle, but first we wanted to improve body composition and create a better base before pushing into a gaining phase. That meant reducing unnecessary body fat while holding onto strength, performance, and muscle mass throughout the process.

This wasn’t a case of slashing calories and hoping for the best. We took a controlled and measured approach with a small calorie deficit, strong training structure, consistency, and patience.

Now that Phase 1 is complete, we’re in a much better position to push into Phase 2 and focus on building size and strength in the same controlled manner 🔥🔥

If you are interested in a personalised program, drop a DM 💪🏼

Who’s on tunes?

From a staunch Gym Bunny to a Backyard Ultra runner, Liam came to us with one goal: keep his size, test his limits, and see how far he could go.

Minimal long-distance background, and being a big lump of a man, the odds were definitely stacked against him, but 11 hours later he pushed well past his limits.

For anyone who doesn’t know the backyard ultras, it consists of 100s of runners lining up at the same time, with one 6.7k loop to finish in an hour. You go on the hour, every hour and it’s last man standing. Only one person can win. These events literally go on for 2-4 days 😅

It isn’t just about fitness - it was pacing, fueling, recovery between hours, and most of all, mindset. Getting back to the line every single hour.

Plenty learned, plenty to improve, and he’s already looking at the next one.

We are delighted to be able to work with all different type of athletes across all the different sports.

Drop us a message if you want to stay staunch and run🤝

GAA Programs ⚽️

Stephen has been with us for several months now. The first 3 months was about getting back into shape and to be ready for the upcoming season. 🏃

The second phase we had one main goal, and that was to stay injury-free while competing in Australia through a heavy schedule of matches, training and long hours at work.

We focused on managing his training load properly, keeping his body fresh, and putting the right protocols in place before and after sessions.

At the same time, we dialled in his nutrition and body composition - dropping weight steadily without sacrificing performance or energy on the pitch.

The result?
His longest stint in years without needing physio… and he played every game this season 💪

Delighted to have Stephen onboard and looking forward to the future 💪🏼

Booking System Change ❌

From next week, we’ll be moving from GloFox to Wunderbook for all bookings.

GloFox will be operating until the 3rd of March.

Keep ye out for the new link dropping soon 👀

Weekly Coaching Wrap-Up 🏋️

6 Weeks Youth Development with Cahir GAA ✅
U12s
Learning the foundations - squats, lunges, Hinges etc
We had the kids demonstrating what they learned the last 6 weeks all performing each exercise in a circle, which was brilliant to see💪🏼
We the went onto sprinting, reaction drills, bear crawls, backward races for a bit of fun finishing off 🙌🏼

U16/17s 💪
Progressing the right way.
Compound lifts.
Finishing with controlled 3RM work.
Technique first then load!

Few of the lads must of been standing on platforms for the photos 🥲

GAA Development 🏑🏐
Working alongside Commercials and St. Mary’s
Building the basics for u8s

Tipperary Under20s in prep for the championship 🏐

Delighted that we are once again partnering with Tipp GAA for the 2026 Senior Hurling & Football campaigns 💪

We’ve been proud to support both senior teams along with squads from Under-21 and Minor in both codes for South based players over the past few years, and we’re delighted to be back on board again this season.

Wishing everyone involved the very best of luck in the league and championship ahead. Looking forward to another big year 🏑🏐

Busy weeks done right 💪⚡️

In the early stages of our coaching careers, we’re very grateful to be able to work with so many different age groups - male and female - each week 🙌🏼

• First up, Tipp U20s getting some reaction work in. Adding games like this is all about a bit of fun and getting the lads switched on before the main session

• Youth Development sessions rolling nicely U12–U13s on the Astro working through basic movement patterns and getting exposed to the demands of the game. Then U15–U17s putting in quality work on hinge patterns and the basics of strength in the gym. Big improvements over the last 3 weeks, lads really buying into the process 📈 Howie’s pogo hops are improving also 💪🏼

• Finishing off with our Camogie U14 coaching. Great start this week, with the girls being introduced to strength, isometric and plyometric movements 🙌🏼

Momentum building, and we’re hoping to add more teams into the schedule soon 💪🏼