Great session using the fitlights this morning at the Cross Cardio Class. Move, measure, motivate. Fitlights are the perfect tool for a more interactive and dynamic way to train the body and the brain. #seethelight #crosscardio #notjustanothergym

Impressive!!!! I wonder does he do gym work during the season??? Strength = Speed You want to get faster, then get stronger!!! #strengthforsport

Here’s a timetable of the classes currently being run here at the gym. Strength for sports starts again this week. 2 classes per week from the 3 available times shown below. Runs for 8 weeks. €110 for 16 classes. Move it class every Tuesday and Thursday @ 6pm. Just started it’s started it’s next 6 week block. But if anyone wants to join in they can do so this week for €50 for the remaining 10 classes. PM to book. Cross cardio every Tuesday and Thursday morning. #mindovermattress €7 pay as you go option here or €99 for 9 weeks. Can join anytime. No blocks for this popular class. Catch Your Breath aimed at beginner level. 3 weeks remaining on this one. Runs for 8 weeks. Next challenge will be revealed next week for this group. (Very excited!!) Anyone looking to join up this group for the next few weeks are more than welcome. €30 will cover you for that. Please contact me for anymore info or to book places. #notjustanothergym

A month now where a lot of information will be gathered from clients for the season ahead. There are many ways of creating programs to suit your athletes.These can range from Power based training on your bike to Heart rate zones (either %HR Max or %HRR or %THR). You don’t always need numbers, sometime a simple RPE scale or pace based training will be more than enough. Sit down with your coach, figure out what will work best for you and get training. If its not broke don’t try fix it!!! #trainyourbody #trainyourbrain

Band Accelerated plyo press up. Dropped this into the next phase for one of my teams. Great way to express force more rapidly and more efficiently. #giveitatry #changeitup #force #teamtraining

I think we’re in for a bad spell of wethre ! Lol (Read it slowly!!) 😂

Goal setting!!! Just finished my 28k in 28 day challenge. I set this goal for myself to get back into the pool and motivate myself to get swim fit again. With this high frequency and low volume approach, the goal was to build tolerance to load on my chest (costochondritis). A by product of this was an improved swim time of 17’41 for 1km I day 1, finishing off with 32’22 for 2km on day 28. Goals should be specific, measurable, achievable,relevant and time bound. Set yourself a goal for March and make it happen. Do this for several months and you’ll become very driven and more motivated to stay the distance in future. #challengeyourself

Struggling to stay injury free? Struggling to hit new PB’s? Struggling to get faster? Ever Strength Train? Next block of the Strength For Sport starts next week. Monday @ 8pm Wednesday @ 6.15am Friday @ 6.30am (Core) Friday @ 6pm. €110 for 8 weeks. 2 Classes per week from the 4 above.

Great start to the day!!! Purpose is the best alarm clock. #getup #mondaymotivation

The ‘ConTrainer’!!!!! 3 months getting this project across the line. Delighted with how it’s turned out. Huge thank you to Blk Box for their help with the equipment and top class service overall. When I had this idea they were mad to get involved and I couldn’t have completed it without them. Also Thanks to Rodney Black engineering for getting it set up and the area ready to get it built, and Impacto Print for putting the finishing touches on yesterday and today. Top class job also by Dunleavy Decor on the paintwork! This will offer another training element to the facility and will be a stand alone class of its own. Still a few tweaks over the next few months to finish off the area. Can’t wait to see it fully finished. I will post up some videos of it in action over the next few days. #blkbox #notjustanothergym #contrainer #innovativetraining

Exciting Development!!! I’ve used the phrase #notjustanothergym for a few years now. I want to build what I believe the modern day gym should be. Provide a place with character, a place people love to come and get everything they ever wanted in a facility. Tomorrow I will reveal the newest addition to the gym. #thefutureoftraining #innovation #thinkoutsidethebox

3D Body scan is the best way to track your training and your body development. Ever hear your coach/trainer tell you your weight gain “is muscle gain”? Well this will be able to show you where and how your body shape and body make up is altering. So whether your in the best shape of your life or the worst, its a great review to have to shape your training and goals for the weeks and months ahead. €30 and only 10min of your time!!!

New Donegal leisurewear just arrived in store!!! 💛💚

Great working with Adam @speerperformance, building these storage units for his facility. All designs brought to life by our engineers from Adams ideas. A new additional element to these units was the ability to cut Adams logo into the steel. Looking forward to working with him and his team in the future #IronForceStrength #DaretobeGreat #SpeerPeformance #fitness #storage #Irishfitfam

2 years for a new #marathon PB! My time of 3:21 in #NewYork was beaten last weekend in #dublin with a new PB of 3:04! Lot of hard work put in over those years to save those 17 minutes but worth it all when you cross the line knowing you gave it your all and got the result! #Bostonmarathon here I come 2018! #whyirun #marathontraining #motivation #marathonmajors #speerperformance #trainhard #sub3marathonnext

Tools of pain! Who knew Something so small causes so much discomfort 🙈 Has to be done 👌🏼🏃🏻 #blackroll #foamroller #marathontraining #dublinmarathon #countdown #hipsandarseinagony #26point2

Sunshine and Barbells, another day living thr dirty aul dream #NuttinButAPeanut

Fine day for some sprints #Speed #SpeerPerformance #OutdoorGym #CostaDelDonegal

HIP IMPINGEMENT FIX: The benefits of this mobilisation are twofold as the leg up on the bench gets to work deep hip flexion and external rotation while the down leg gets put through full hip extension. Pictured above are two variations of banded distractions. The mobilisation at the top will help pull the head of the femur toward the back of the hip capsule and the one below will help to distract the joint laterally which should free up more room for external rotation #Mobility #FMS #FunctionalTraining #PracticeMakesPermanent #PerfectPracticeMakesPerfect

Mobility and recovery session done today after a tough week filled with jiu-jitsu and strength training, time to rest up ad keep the body fresh for more of the same next week! #Recovery #BJJ #ResistanceTraining

Got some jumps done earlier on our "Plyo-Pyramid" here at Speer Performance #Plyometrics #Power #SpeedTraining #Jump #fastSSC

Got some resisted sprints with the bungees done in yesterday's session #Acceleration #SprintingMechanics #Bungee #ratherjumpoffabridge #OhWait

Loaded up the wheelbarrow and took her for a stroll after my pulling session today #WalkInThePark #S&CPlayground