David Quirke

Some big PR’s hit recently from the DQ Crew 😃👏

Solid start to the year from all.

Weekly updates on the way 😎

Message below to join the crew 👇🏼

A continuation of the late 2022 Re-Cap

I had the pleasure of working with some brilliant players, fellow coaches and organisations throughout the year. All of whom I’m continuing with in 2023 🤝

We had everything from

Final Wins

Final Losses

Semi Finals

Quarter Finals

And everything in between, ups and downs, mistakes made, lessons learned but most importantly we made a positive impact and moved closer to the ultimate goals for all.

2023 is about bringing things to another level. ✊🏽

📈💥🔥

TRAIN LIKE AN ATHLETE ⚽️

It’s always a good question when athletes ask you this. With youth athletes it’s pretty simple (not always easy) but simple.

Get them moving well ✅
Get them stronger, faster and more powerful ✅
Rinse and repeat ✅

All of this will help them become a more robust, better equipped athlete.

Solid first couple of months put in by the lads.

Swipe to see their progress in their CMJ using 💥

Bringing the youths to the gym to educate them and help them learn to train.

Whether it’s for sport or just general physical well being. The benefits are never ending.

For bookings or any enquiries please get in touch. 🙌🏼

What’s the number one reason people train or come to the gym?

To get results.

And that’s exactly what we’re getting week on week, month on month 💪

Show up ✅

Be coachable ✅

Follow your plan and enjoy it ✅

There’s no magic formula only consistency.

Here’s a few of my unreal clients hitting some big numbers on one of their main lifts in their program.

A well structured program should work through different rep ranges, intensities and training blocks.

We will begin a new 4 week term on April 4th. Get in touch for more info 🏋️‍♀️🏋🏽

** Please note that some of our time slots are completely full but there is a waiting list for all times **

DQ

Now I’m not saying this is the way everyone should train but I’d like to think I take a realistic approach so each person that comes through the doors of can have a plan they enjoy, get results and not think they have to do anything mad to get their desired results.

Each person is accounted for, drop off rate is extremely low which means retention is well above 90% on a monthly basis. You do the math 😎

Get in touch for more info 🙌🏼

We hear the term Strength & Conditioning and the first thought that comes to our head is generally gym work. -
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It is of course a part of it, but not everything. Educating these lads on that, is somewhat difficult given what most of them see on social media but they have a great willingness to listen and learn (most of the time).
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We split our sessions given the time of the year to work on areas to help them:

1.) Stay on the pitch. ( The best ability is availability)

2.) Improve speed and work on different aspects of speed.

3.) Get stronger.

The equipment and gym isn’t fancy, the same goes for the sessions.

We Squat, Hinge, Push, Pull, Carry and other stuff. Are they getting stronger? Of Course.

JB Morin uses a great analogy comparing an athlete’s training experience to a tube of toothpaste.  Beginners are like a full tube of toothpaste, press anywhere and something comes out so no need to push any harder.

🏐 Coaching in Team Sports ⚽️

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Coming from playing sport all my life (still trying to) its great to be in a similar setting as a coach.

My Main role in S&C at the moment is with a group of TY students who are given the opportunity to go into full time football for a year. The course is ran by the FAI and supported by the Fingal County Council.
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An elite course with very high standards, it’s a pleasure to play a positive role in the development of these lads and to hopefully help build a foundation for them to further themselves.

The goal is not to get the most out of them within the year, it’s a stepping stone and the long term development should always be prioritised.-
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In the next post I’ll show a little bit of what we do in sessions 😎

Group Coaching has become more popular in recent times and there are huge benefits to training within a small group.-
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In my view it offers an encouraging mode of training in a really positive environment. You are training with others who are just like you in the sense that they want to improve, how they feel, how they look and how they move.

Small Group Training in my view 👇🏼

🔸 It’s Based off what you want to do.
🔸 Essentially it’s PT in a small group.
🔸 Healthy Competition helps you achieve something greater than may expect.
🔸 There is a big emphasis on progression. If you want to get stronger, fitter, lose fat. You need guidance on how to do so.
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It’s not a boot camp, it’s not a smaller class, it’s not a way of making you do unrealistic things just so you can burn those extra calories.

It’s Real Training.