Pro Recovery

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 🤝

YOUTH DEVELOPMENT ⚽️🏐

A look at some of the work we’ve been doing with our field based athletes and boxers 🥊

At 14 and growing quickly, a big focus for us is helping him get comfortable and confident with his body as it develops, while building strong movement foundations that we can progress over time.

We’ve worked with him on the pitch for a while now, so he already has a good understanding of basic movements such as squats, split squats, jumping and landing. Now that we have him in the gym, we can start building on those foundations and gradually introduce some load.

We started the session with plyometric progressions, focusing first on control:
• Bounds with a stick & hold
• Left-to-right bounds with a controlled landing
• Single-leg bounds with a controlled landing

We then progressed these into more continuous, reactive movements:
• Continuous bounds
• Quicker left-to-right bounds
• Continuous single-leg bounds

From there we moved into goblet squats and split squats, before introducing some basic upper-body push and pull work with light dumbbell bench press and single-arm cable rows.

Loads of work to do with the bench press as it was his first time doing it, but after a few sets he was already getting better. 💪🏼

At this age, it’s about learning how to move, jump, land, brace and lift properly, and then progressing those qualities as the athlete develops.

Really looking forward to seeing how he progresses over the coming months 💪🏼📈

YOUTH ATHLETE DEVELOPMENT 🥊

Great to finally have our 15 year old Boxer working with us in the new gym at

We’ve been working with him for with a couple of months now but with limited equipment available previously, there was only so far we could progress the strength side of his training.

Now we have the opportunity to properly build on the foundations he already has and gradually expose him to more load, different movements and structured strength work.

For a young boxer, the goal isn’t just lifting heavier weights.

We want to develop strength, power, movement quality and robustness that can complement the work he is already doing in the ring, without taking away from his boxing training.

He’s a very ex

THE WAIT IS OVER… WE’RE READY TO GO! 🏋️🔥

After weeks of planning, painting, moving things around and watching it all come together, our new gym at Pro Recovery & Performance officially opens tomorrow! 🙌🏼

We honestly couldn’t be happier with how the place has turned out. Lots of ups and downs but our idea has completely transformed the space and given us a setup that we can’t wait to start coaching in.

Our Women’s Fitness Classes kick things off tomorrow 🏋️‍♀️ and this is only the beginning. Over the coming weeks we’ll be adding more classes and more options to the timetable as we get everything up and running.

One of the things we’re most excited about is being able to open our doors to all ages and all levels. From athletic youth development, to teenagers and adults looking to improve their strength and fitness, to athletes preparing for their sport, races or events - we want this to be a place where everyone can come in and work towards something. 💪🏼

Over the years we’ve been lucky enough to work with so many different people through team S&C, youth development, online coaching and recovery. We can’t wait to now bring even more of that together under the one roof and help people get fitter, stronger, healthier and perform at their best.

A massive thank you to Chloe and all the lads at RPM Power. From the initial design right through to the installation, they were absolutely top class and couldn’t have looked after us any better. Nothing was ever a problem and they were unbelievably easy to work with… even when we probably weren’t 🤣👏🏼

This is a huge next step for us and one we’ve been working towards for a long time.

Recovery 🤝 Performance - all under one roof.

12 week tidy up phase complete for our GAA athlete 🔥

Massive progress from Conor over the last 12 weeks. The main goal long term is to build muscle, but first we wanted to improve body composition and create a better base before pushing into a gaining phase. That meant reducing unnecessary body fat while holding onto strength, performance, and muscle mass throughout the process.

This wasn’t a case of slashing calories and hoping for the best. We took a controlled and measured approach with a small calorie deficit, strong training structure, consistency, and patience.

Now that Phase 1 is complete, we’re in a much better position to push into Phase 2 and focus on building size and strength in the same controlled manner 🔥🔥

If you are interested in a personalised program, drop a DM 💪🏼