KVLR Training

The athletes who improve the fastest usually aren’t the most talented.

They’re the most coachable.

The moment you stop thinking you know everything…
you start progressing again 🤗

A good coach isn’t trying to criticise you.
They’re trying to help you move better, stay healthier, and perform at a higher level.

Being coachable means:
✔ listening
✔ applying feedback
✔ asking questions
✔ leaving your ego at the door

That mindset carries over far beyond the gym too. Business, work life, relationships etc…

Remember, a coach correcting you is a coach investing in you 🫶🏻

Shout out to all the coaches out there working hard everyday improving themselves as well as their clients 🤩

Every good programmer writes workouts with a specific intended stimulus.

Your job as the athlete isn’t to finish it as written…
It’s to finish it as designed.

Chase the stimulus 🔥Not RX!!

You showing up today already puts you ahead of most people.

The weight on the bar? Doesn’t matter. Your pace? Doesn’t matter. What does matter is that you showed up for yourself…..and that’s something to be extremely proud of.

And if you’re reading this from the sofa thinking about starting…..the workout isn’t the hardest part. Walking through the door is!

So do the hard part. Reach out. Ask the question. Whether it’s a membership, a class, or online coaching, find what works for you.

You’ll never regret it and future you will be glad you did it.

Do it for yourself 🫶🏻

How you handle a setback matters more than the setback itself.

A lot of people feel lost when they’re in pain. First, they try to train through it hoping it disappears. Over time, training stops. Gains are lost. And some never step foot in a gym again.

It doesn’t have to be this way.

There is a better way…..and there is always someone who can help.

Injuries and niggles in any sport do happen! Here’s how to get back faster 🔥

I’ve been coaching masters athletes online for a few years now… it was about time to bring it in person

Here’s why we run dedicated classes for athletes aged 55+ 👇🏻

🦴 MUSCLES & JOINTS
After 50, we lose around 5–10% of muscle mass per decade…..a process known as sarcopenia.

The good news? Strength training can significantly slow this decline and help maintain muscle and function as we age.

Stronger muscles = better joint stability, less pain, and a lower risk of injury in everyday life.

🧠 YOUR BRAIN BENEFITS TOO
This one surprises people…

Strength training is linked to improved cognitive health and may help reduce the risk of dementia as we age.

It doesn’t just build a stronger body, it supports a healthier brain too.

🏠 THE INDEPENDENCE FACTOR
Muscle strength is one of the strongest predictors of independence as we age.

Grip strength and lower body strength are closely linked to:
✔️ Living independently
✔️ Avoiding falls
✔️ Recovering faster from illness or surgery

Put simply….the strongest version of you at 60, 70, and beyond is built by what you do today 🤗

If you have parents, friends and family or neighbours… do the best thing you can for them:
👉🏻 Get them into a gym that focuses on strength & conditioning for the older population.

Our classes run Monday and Thursday evenings at 7:30pm! Reach out if you are interested or you know someone who can benefit 💪🏻

When I first started coaching CrossFit 14 years ago, there were coaches that believed accessory work wasn’t necessary for CrossFit training. Thank god that thought ran out of steam fairly quickly!

I write a lot of programs every week and every single one of them will consist of some sort of accessory work dependent on that individual’s goals.

Here’s why it matters more than most people realise 👇🏻

It helps fills the gaps.
CrossFit is broad and constantly varied, but that doesn’t mean every muscle gets the attention it needs. Accessory work targets muscles that compound movements often miss. Think rotator cuff, glutes, single leg strength, posterior chain. These are the muscles that keep you moving well.

A lot of CrossFit injuries I see come down to……imbalances. When dominant muscles compensate for weaker ones, something eventually gives. Accessory work can help correct those imbalances before they become a problem and keeps you on the gym floor 👌🏻

Want a stronger overhead position? Work your external rotators and lats.
Want a bigger deadlift? Single leg RDLs and core development will get you there faster than pulling heavy every session. Accessory work builds the foundation that your big lifts sit on.

It’s programmed with purpose.
Random accessory work is just extra fatigue. Well programmed accessory work is strategic, every piece has a reason behind it, whether that’s addressing a weakness, supporting a movement pattern or building towards a longer term goal.

Do you know which accessories you should be doing to help with your goals?
I’m happy to help!

Another blow from CrossFit regarding the Games season, but in my opinion, it was to be expected. Honestly, it’s not surprising given the changes over the past few years!

This is particularly tough on athletes who have been training hard to make it to the quarterfinals or improve on their previous results.

That said, it’s completely out of your control. As the saying goes, it is what it is.

Don’t let it affect your training or motivation to compete!!

We’re fortunate to have some incredible competitions here in Europe to aim for. I brought a few athletes to the 🇳🇱 in September, and it was one of the best events I’ve ever attended 👏🏻

Here in Ireland, north and south, we have plenty of competitions throughout the year. Competitors, let’s get behind and support the affiliate owners and event organizers who work so hard to bring us these events close to home. They are always great weekends, great craic and enjoyable throwing down with the Irish CrossFit community 🫶

Or don’t, and we can all just switch to Hyrox instead 😂

We’re approaching 5 years of the KVLR Work Your Weakness programme! 🙌🏻

What started as a free at-home training programme during Covid has evolved into a highly successful, fully individualized training plan designed to help our clients crush their goals 🔥—and the results speak for themselves!

If you have specific goals—whether it’s to get stronger, improve your technique, or increase your fitness (for Hyrox too 😄)—this program is for you. Designed as a two-day-per-week add-on to your main gym programme, everything is 100% customized to your needs 👌🏻.

Have questions or interested in getting coached by me? Don’t hesitate to reach out! 🙌🏻

As always, a massive thank you to all my clients, past and present, for trusting me to help you improve 🫶. I’m incredibly grateful for your support 🙏.

Keep working those weaknesses! 💪

One of the things I dislike about social media, especially in the fitness space, is how often people (coaches, influencers, etc.) focus on and will tell you what not to do. So, here’s something you should do—I hope you find value in it!

If there’s one thing I want you to take away from this post, it’s this: every time you pick up a barbell for weightlifting is another opportunity to improve your technique and get better. 👌🏻

Too many athletes—especially beginners and intermediates—rush through their warm-ups and movement drills, going through the motions without purpose.
But here’s the truth: your working sets won’t mean anything unless you are moving correctly. 👊🏻

Below is an example of one of my sn**ch-specific warm-ups. Our members at use it regularly, as do many of my online clients, especially competitors.

Warm-Up Routine

Start with movement work. Identify any muscles or joints that feel stiff or sore, and get them moving first. Once that’s done, grab your barbell and let’s get to work! 🤩

A) 2 Sets for Quality
• 20 Barbell Rotations
• 20 Sn**ch-Grip Jefferson Curl Rotations
Rest 1:00 between sets

B) Strict Muscle Sn**ch from Hips
• 2 x 5 @ Empty Barbell
Rest :45 between sets

C) Paused Overhead Squat
• 3 x 5 @ Empty Barbell
Rest 1:00 between sets

D) Sn**ch Balance + Behind-the-Neck Sotts Press
• 3 x (1 + 1) @ Empty Barbell
Rest 1:00 between sets

E) Paused Power Sn**ch
• 3 x 3 @ 30% of 1RM Sn**ch
Rest 1:00 between sets

F) Paused Squat Sn**ch
• 3 x 3 @ 30% of 1RM Sn**ch
Rest 1:00 between sets

From here, gradually build to your working weight, staying focused and fully engaged with each weight change.

The best way to improve is with a coach’s eye on your technique, but I hope this warm-up helps you crush your next sn**ch session! 🙌🏻

What an incredible buzz at Hyrox Dublin! 🔥

Over the past year, I’ve had the privilege of chatting with countless people about how to improve their fitness for Hyrox. I’m also closing in on 100 individuals I’ve helped prep for their races—ranging from members of to a wide array of online clients. 🏃‍♂️🏃🏼‍♀️

The best piece of advice I can offer to aspiring Hyrox athletes—or anyone looking to improve their race time—is to focus on building your aerobic base. In my opinion, this is one of the most overlooked aspects of training. Remember: the bigger the base, the higher the peak. 👊🏻

If you’re going into the gym and pushing yourself to the limit every single day, you’re likely hindering your progress. Hyrox is an endurance sport, which means your body needs to adapt to utilizing oxygen efficiently. As your race approaches, you can gradually increase the intensity with more sport-specific training. 👌🏻

If you’d like to learn more or need guidance on preparing for your next race, just drop me a DM 📥—I’d be more than happy to help! 🙌🏻

Here’s a lovely wee photo of and smashing their race a couple of weeks ago in Pairs 👏🏻