Pro Recovery

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.

12 Weeks of Consistency 👏🔥

This client came to us with a goal of losing weight, feeling more confident in herself and having a clear plan to follow with someone there to guide her along the way.

Over the 12 weeks, we kept things simple. We added structure to her nutrition, made strength training a priority and focused on progression in the gym rather than obsessing over the scales. We kept in foods she enjoys and worked around with a little bit of what she needs and what she wants 🤣

And the results speak for themselves 👏

She’s 3kg lighter between these photos — which really shows why the scales don’t tell the full story.

The biggest change has been in her body composition, confidence and relationship with training. She’s gone from simply wanting to lose weight to genuinely loving the gym and wanting strength training to remain part of her routine.

We focused on getting stronger, progressively increasing weights and not being afraid of compound movements or machine work. Week after week she showed up, filled out her trackers, followed the plan and stayed consistent.

Now we get to build on it for another 12 weeks, combining our in-person gym sessions with her online programme, and we can’t wait to see where she can take it from here 🚀

Our female clients are absolutely flying at the minute 💪

If you’re looking to lose body fat, get stronger, improve your confidence and have a plan you can actually stick to, get in touch with us about our next 12-week programme 🔵⚫

Really proud of the progress here 👏

We’ve been working with this client just over the 4 months, with the goal of improving body composition and overall performance while also working alongside his recovery from shoulder surgery.

From the beginning, it was important that his training complemented his rehab. We’ve kept in contact with his physio throughout the process and only progressed things when we had the green light to do so.

As his rehab progressed, so did the programme — and the results have followed.

He recently came down to Pro Recovery & Performance for an in-person check-in, giving us the opportunity to go through his main movements, check technique and make sure everything is in a good place before progressing into the next phase.

As you can see from the clips, his RDLs, squats and upper-body movements are all looking really strong, alongside some brilliant changes in body composition.

Having our own facility now also allows us to combine online coaching with in-person check-ins, which is something we’re really excited to build on.

We’d also love to connect with more physios and therapists who have clients progressing through the later stages of rehab and into return to performance. Once they have the green light to progress, we can help bridge that gap into structured strength & conditioning while also working towards body composition, strength and performance goals.

A busy week at Pro Recovery & Performance 🙌

Another brilliant day out at the Knockmedown Races this weekend, always a fantastic event and delighted to have our recovery boots set up there again.

Alongside that, we’ve had team recovery sessions, youth development, Ladies Football Coaching, 1-to-1 PTs, and our women’s fitness classes absolutely flying, while we continuing to build our Men’s S&C classes 💪

We couldn’t be happier with how everything is going at the moment. A massive thank you to everyone who has come through the doors and supported us over the last few weeks, it’s hugely appreciated! 💙

This week: Limited hours Thursday & Friday, and we’ll be closed Saturday & Sunday for some well-earned holidays ☀️

Then it’s back to a full schedule of classes, PTs, youth development & recovery sessions.

For any enquiries about 1-to-1 training, group classes, youth development or recovery sessions, just drop us a message 📩

MEN’S STRENGTH & CONDITIONING 🏋️‍♂️

After kicking off our first Men’s S&C class last Thursday, we’re looking to build a solid group ahead of our first training block 💪🏼

Whether you’re a complete beginner, getting back into training, or already experienced in the gym, the classes are open to all levels.

The focus is simple:
• Basic compound movements
• Getting stronger & fitter
• Learning proper technique
• Progressing week by week
• Small classes with coaching & supervision throughout

This week we’re running Thursday only, so if you’re interested, come down, give the class a go and see what you think.

Going forward we will be doing Tuesdays & Thursdays, with both morning and evening classes, before starting our structured training block.

The goal is to build a good group of lads who can train together, work hard and progress at their own level 🤝