Category Archives: Strength Training

Focus On The Big Rocks First

Fitness is both simple and complex. It’s a rabbit hole. You can dig as deep as time allows. This is interesting if your career is in the industry. As a PN coach we are told that it’s important to understand the theory, like a mechanic must understand how an engine works but the driver only needs…

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The Key to Building Multiple Skills: Cycling

Learning new skills and building  new habits is a lot like juggling. The more balls in the air at once the harder it is to succeed. You want to build a new habit, right? Focus on one change and nail it for two weeks. Once you hit it consistently for two weeks, add another habit.…

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Program Design Basics

Today’s article is written for a new trainer or someone who wants to gain a greater understanding about what a good program should contain. One of my friends has just started in the industry so after outlining the basics with her it gave me some ideas about what parts of programming cause confusion. The main expertise in…

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Isolation Exercise V Compound Exercise: Which is Best?

When I first started training as part of my 1st year sport science assignment we were asked to design a 8 week training program for ourselves. Being an 18 year guy I wrote a program that had lots of chest and arm exercises. When I returned home that summer I remember my brother laughing at…

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7 Steps to Long Term Fat Loss

Meal plans, diets and depriving yourself are a recipe for disaster. If you have a history of failing with diets you’re not alone, infact you’re the majority. I’m here to show you that there’s an easier way. A way that works long term and that doesn’t result in misery. You will have to make some…

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16 Ways to Excel As A Strength Coach

Rob is an up and coming Strength coach based in Setanta College, Thurles. Me and Rob used to work together a few years back. The boy knows his stuff and is always upskilling. After interning with Connaught rugby he led Cistertians to Senior cup victory earlier this year. Enter Rob: This blog is my first written…

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How To Add 20kgs To Your Squat and Deadlift with DUP

I heard a lot of fitness bloggers talking about DUP over the past year and was quite eager to see what all the fuss was about. I was working at an International summer school in the UK so my friend and I decided to test it out for the 8 weeks while we were there.…

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Four Week Bodyweight Program with Progressions

Lets say you’ve just started a new three-day per week gym routine. Things are going good until you get to week three. A lot is going on at work and you have felt sick the past few days. The thought of driving to the gym, doing a 60 minute workout, driving home, preparing dinner and…

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Sitting Is Killing You

In the last 150 years we have gone from spending 90% of our time in a standing position to 60% of our time sitting. Chances are, you’re reading this sitting at a disk or on a couch. Just observe your posture now. Are you sitting with a straight back and shoulders relaxed away from your…

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Strength Training Tips for Beginners

This is for those of you who have never trained before or have just started in the gym. I’m writing this as a guide to what I wish I knew when I first started training. Joining a gym can be a daunting prospect. I remember when I first started training at my university gym. Everybody…

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