How to get back into training after Covid19

There are going to be two types of people returning to the gym after the lockdown the people that have done nothing to maintain some kind of strength or conditioning, and the people that have done what they can to keep training during the lockdown (even training hard with bodyweight workouts will do a lot […]

How to make exercises more difficult

Basically everyone has to improvise their training at the moment. The biggest issue most people will face is not having anywhere near the normal amount of weights available to them that they usually do. There followed methods that can be used to make exercises a lot more difficult, this may be especially useful when working […]

Basic barbell workouts

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During this covid-19 outbreak we see a lot of people putting out content about training from home. Many, including myself have put out bodyweight, banded and/or kettlebell home training content but what about the athletes out there with a barbell and some plates available but no bench or squat rack. In today’s article I’m going […]

Lockdown/Quarantine/Covid-19 bodyweight training for athletes

So all gyms have closed, all training and sporting events have been cancelled, even parks where you could do some pull ups off a monkey bar are closed and you have no equipment whatsoever! What now? Sit on your lazy hole and do nothing for the next 2 weeks (minimum, realistically lockdown will probably go […]

In-Season Maintenance for GAA

It is far to common for GAA players to stop doing s+c when in season but for the love of god don’t stop doing it when your In-Season, it is very, very easy and important to maintain a decent level of strength. There is no point putting all that time and effort into off and […]

Strongman training on a budget in a commercial gym

In the last month or so I’ve taken on a handful of new online athletes that are dedicated to strongman and fairly new to the sport and the main issue they have is basically no regular access to strongman equipment, typically all they have are barbells, racks and some machines. My advice to them (if […]

The difference between beginner, intermediate and advanced programs! .

What you’re looking at here is the difference between a beginner, intermediate and competitive lifters program at the 3 week mark on a squat day. As you can see from the photo some of the biggest differences come in the form of volume. Beginners are doing 4×5( 20 total reps) on squats with no weight […]

Train what you’re bad at, not what you’re good at

A lot of people focus their training on the exercises that they like and are strong at. It’s important to incorporate some of the exercises that you do not like. If you are bad at a exercise, e.g. a front squat or incline press, look at what is making you bad that exercise and find […]

How to peak for a 5rm

This post goes through how to set up an 8 week training cycle to peak an exercise for a 5 rep max. We generally divide our training into 4 day Upper/Lower body split so 2 upper body days and 2 lower body days. On the first upper body day we would work on some of […]

Top 3 tips for recovery

1. Eat enough calories/ make good food choices. Eating enough healthy foods will have a massive impact on your recovery. Favour quality foods like steak and rice rather than a load of high calorie junk foods⠀