Pro Recovery

Back to work for Aaron 🚀

Straight back into it yesterday with a power session following Aaron’s fight at the weekend! 💪

Delighted with how Aaron has come out of his first fight. The body is feeling really good, recovery has gone brilliantly and he’s in a great position to go again! 👊

Yesterday’s power session went really well. Very few things need to change. Just small adjustments as we continue to build towards the next one.

The biggest positive is how well Aaron has come through the weekend and how quickly we can get back to work!

One fight down, now we go again in a few weeks!

First session of the off-season done this week

Quick upper-body session to get things moving again.
Shock lol

Going to spend the next week or two playing around with different exercises before settling into a proper gym split.

Plenty of off-feet conditioning sessions working through different HR zones will be a big part of my plan till the new year

Giving the legs another week or two away from running before gradually reintroducing it and building into a structured running programme alongside the gym work.

Great to have Clonmel’s own Shauna Browne in with us yesterday for a recovery session! 🙌

Shauna is fresh off a massive win in London, claiming both the WBA Gold and IBF International Lightweight titles! 🏆🏆

An incredible achievement and brilliant to see a local athlete doing so well on the professional stage! 👏

Thanks a million for stopping in, Shauna, and best of luck with everything going forward 🥊

Our best month in 5 years 💙

A massive thank you to everyone who has supported us and come through the doors. The last few months have really felt like everything we’ve been building towards is starting to come together.

Our online coaching is growing massively, our Men’s & Women’s classes are flying with a brilliant group who come in, work hard and enjoy it, and our 1-to-1 coaching continues to give people that more personal approach when they have specific goals.

Our Youth Development is continuing to grow too, and we really appreciate the trust parents put in us to coach and develop their young athletes. We already have new clubs looking for more youth development classes to be done so we’re buzzing to get that going 💪🏼

Alongside that, we’re have our Tipp 20s S&C starting back soon and becoming more involved schools, while continuing to grow the recovery side of the business.

Whether you’re an athlete, runner, looking to get stronger or fitter, or just want to improve your general health, we want this to be a place where everyone feels welcome.

October is already off to a flying start, and on a personal level with both of us having county finals to look forward to in the hurling and football 🏐🏑

Thanks again to everyone for the continued support, and please get in touch if you’re looking to get involved with any part of what we do. 🚀

Great to have the St Mary’s Minor lads in for their recovery session today after a huge win yesterday 🔵⚪️

A brilliant year so far for the club at Minor level, with the Minor C team already crowned County Champions 🏆 and the Minor A team now preparing for a County Final in two weeks’ time.

Seeing the lads in today got us looking back through some of the clips from the last few years youth development.

Since 2023, we’ve been delighted to play our part in the youth athletic development programme with this group, working alongside Richie Crowe and St Mary’s to help develop the lads physically as they’ve progressed through the age groups since 14/15 years old.

There has been a serious investment of time and effort put into these players by the club, coaches, parents and, most importantly, the lads themselves and it’s brilliant to see that work beginning to show on the pitch.

We’re delighted to have played a small part in the journey and hopefully there’s plenty more to come. 💪

Huge congratulations to the Minor C County Champions and the very best of luck to the Minor A lads in the County Final! 🔵⚪️🏆

DUMBBELL BENCH PRESS

Swipe to see how tempo, load & intent change ➡️

HYPERTROPHY

8–15 reps

Control the weight throughout the movement, getting a good stretch through the chest at the bottom.

At the top, avoid completely switching off or resting between reps. Keep the movement controlled and maintain tension through the working muscle.

STRENGTH

3–8 reps

Increase the load and use a more natural pressing tempo — roughly 1 second down and 1 second up.

A brief reset at the top allows you to stay tight and produce force again on the next rep.

The focus here shifts towards moving heavier weight with good technique.

POWER — CONTROLLED ECCENTRIC

2–5 reps

Drop the weight compared with your strength work.

Control the dumbbells on the way down, then change direction and press as explosively as possible.

The goal isn’t fatigue — it’s producing as much speed and intent as possible on every rep.

POWER — FAST ECCENTRIC

2–3 reps

A more advanced power variation.

Rather than deliberately slowing the lowering phase, the movement is fast in both directions — quickly into the bottom position and explosively back out.

Keep the load manageable. Speed and intent are the priority.

ALTERNATING HEAVY PRESS

A more advanced strength variation.

Instead of pressing both dumbbells together, alternate sides while maintaining your position on the bench.

This adds an extra stability and anti-rotation demand while still allowing you to work with a challenging load.

Stay braced, control each dumbbell and don’t allow your body to rotate as you press.