Performance in Athletic Conditioning and Exercise

Performance in Athletic Conditioning and Exercise Strength and Conditioning

The 2 girls were in for a peak week session this evening. I couldnt be prouder as a coach for these two.Both are heading...
22/09/2026

The 2 girls were in for a peak week session this evening. I couldnt be prouder as a coach for these two.
Both are heading for their first photoshoot this Saturday
They are both huge examples of ,"if you follow the plan the plan will work

21/09/2026

Belts dont prevent lower back injuries.
A belt is only a feedback tool thats causes resistance as you breath in
Avoid breathing through your chest and lifting your shoulders
Breath into your stomach and lower back
Think of your core as 360 degrees . Air expands all around it

20/09/2026

"INFLUENCERS" Remember the gym user comes before your video, dont be a c**t

18/09/2026

What is Fitness to you ?

14/09/2026

F**K YOUR MOIVATION
SORRY

10/09/2026

TRAIN THE TRICEPS AT DIFFERENT MUSCLE LENGTHS

This particular machine gets harder towards full elbow extension, when the triceps are moving into a more shortened position.

Why is this useful?

Different exercises challenge the muscle at different points in its range.

🔹 Shortened-biased exercises challenge the triceps more towards full extension.

🔹 Lengthened-biased exercises, like overhead tricep extensions, challenge the triceps more in a stretched position.

Training at longer muscle lengths is particularly effective for muscle growth, but that doesn’t mean shortened-position work has no value.

A good programme can challenge the triceps through different muscle lengths and resistance profiles.

Don’t just think about the exercise — think about where the exercise is hardest. 💪

07/09/2026

🎯 CABLE REAR DELT ROW

Want to target the rear delts more with your rows? Your arm path matters.

On a rear delt cable row, instead of keeping the elbows tucked and pulling them towards the hip, allow the elbows to travel out wider from the body.

Think about driving the upper arm back, rather than just pulling the handle towards you.

âś… Elbows out wider
âś… Pull through the upper arm
âś… Control the eccentric
âś… Don't turn it into a shrug
âś… Take the set close to failure

The rear delt's job includes shoulder extension when the arm is positioned away from the body, so changing your elbow position can shift more of the demand towards the rear delts.

Small changes in setup can change which muscles are being asked to do the most work.

GymEducation TrainSmart

06/09/2026

102.5kg
Var Called it . is the only one who can testify
PB ✅️

05/09/2026

BRACING IS A SKILL — AND IT MATTERS 💪

When you’re performing big lifts like squats, deadlifts, RDLs or heavy rows, being able to brace properly is hugely important.

Bracing isn’t just “tensing your abs.”

It’s about creating 360° pressure around your trunk — using your abs, obliques, lower back and diaphragm together to create a strong, stable base.

Think of your torso like a cylinder. Before you lift:

👉 Take a breath into your stomach and sides
👉 Create pressure all the way around your midsection
👉 Tighten your trunk as if you're preparing to take a hit
👉 Maintain that pressure through the hardest part of the lift

The stronger and more stable your base is, the better you can transfer force into the bar.

Before chasing heavier weights, learn how to brace.

Strength isn't just about producing force — it's about being able to control it.

PACE_14_

21/08/2026

To anyone getting their Leaving Cert results today — best of luck! 🙌
And remember, if you don’t get the results you were hoping for, it’s all good. It doesn’t define you or decide where you’ll end up.
There are so many different routes into education and careers.
Once you’re 23 or over, you can apply to college as a mature student, where entry can be based on things like an interview, experience and suitability rather than just your Leaving Cert points.
Your results are one route, not your only route.
Enjoy the day, be proud of yourself, and whatever the piece of paper says — there’s always another way forward. 💪

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