Ryan Gibney Coaching

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Ryan Gibney Coaching Bespoke results driven high performance Strength & Conditioning coaching and programming
1:2:1 Hybrid & Online coaching 👊🏼💪🏼

10/10/2026

Everyone wants to perform. But who’s building the athlete?

My approach to Hyrox training is built around four principles:

BUILD. DEVELOP. TRANSFER. INTEGRATE.

Build the foundations.

Develop the physical qualities needed for performance.

Transfer those qualities to Hyrox performance

Integrate everything through running, stations, flow, density and race simulation.

Strength, running, jumping/ plyos, aerobic development and race specific work all have a place.

The challenge is knowing what each athlete needs, when they need it and how to organise the training effectively to address those needs.

That’s where coaching comes in.

Build the athlete first. Adapt the training to the individual. Prepare them to perform.

What do you think gets neglected most in Hyrox training?

10/08/2026

Stop judging your RDL by how low the bar gets.

The question isn’t: “Can I touch the floor?”

It should be :
“Can I maintain my position and get the result I’m looking for?”

Your range will depend on your anatomy, mobility, control and the variation you’re using.

That’s why there isn’t one magic depth or one magic version of the RDL.

Go as low as you can while keeping a good position, feeling the right muscles working and staying in control.

That might be below the knee for one person and considerably lower for someone else.

Don’t force more range just because you think that’s what the exercise should look like.

What RDL Variation do you feel the most ?

10/05/2026

There’s always something new doing the rounds.
A new exercise. A new method. A new piece of kit.

Some of it is genuinely useful.

But just because something is new, novel or looks impressive doesn’t mean it’s the right next step for you.

Whether you’re lifting, jumping or running, you need to build the qualities that support the next progression.

You don’t get better by constantly chasing the next shinny thing.

You get better by building on what you’ve already done, earning your progressions and doing the work.

Stop trying to skip the steps.
You’re only short changing yourself.

There’s nothing wrong with doing multiple events or competing in different sports.You can absolutely train for Hyrox, DE...
10/04/2026

There’s nothing wrong with doing multiple events or competing in different sports.

You can absolutely train for Hyrox, DEKA, running events and whatever else takes your fancy.

But your training has to account for it and support it

Your goals, training plan, workload and recovery all need to fit together.

You can’t just throw a load of random events into the calendar, squeeze whatever training you can around them and hope it all works out.

Dave might call them all simulations.

But if you want to improve, there still needs to be a plan behind them.

Enjoy the events. Challange yourself ,Just don’t let the calendar become the training plan.

10/02/2026

After more than nine years, the time has come for me to move on from , formerly Athlete Factory. 
 
That’s a big part of my life. I’ve coached a lot of people through those doors, worked with some great athletes and coaches, and made some good friends along the way. 
 
I’m grateful to everyone who’s been part of it. 
 
It’s not a decision I’ve taken lightly, but sometimes the time comes to make a change. For me, that time is now. 
 
From Monday, I’ll be coaching from Fibre Lab at Cheshire Oaks. I’ll also have some availability for in-person coaching at the new facility, so please get in touch if you’re interested. 
 
To everyone who’s been part of the last nine years, thank you.

10/01/2026

Nobody gives a f**k how long you spent in the red. 
 
What really matters is whether you did the actual work the session was designed for. 
 
A Hyrox sim, a hard run or a conditioning session shouldn’t all be judged by how high you can get your heart rate. 
 
Stop trying to survive sessions and max out the monitor.  
 
Do the work the session actually calls for. 
Get the adaptation you set out for not just a load of pointless fatique  
 
Better is better

An injury doesn’t automatically mean stopping everything.  It also doesn’t mean pretending nothing is wrong.  Ida has be...
09/30/2026

An injury doesn’t automatically mean stopping everything. 
 
It also doesn’t mean pretending nothing is wrong. 
 
Ida has been working through a knee injury with the Hyrox season now underway. 
 
The pressure is on to get points on the board and meet her goals. 
 
Alongside her training, she’s been getting treatment and working with her osteopath and physio. 
 
From the training side, we’ve changed what we’re asking her to do. 
 
We’ve removed some of the work that wasn’t currently giving us enough return. 
 
We’ve continued training what she can currently tolerate. 
 
We’ve worked on weaknesses. 
 
We’ve maintained and restored movement where possible. 
 
And we’ve continued loading the rest of the body without continually aggravating the knee. 
 
The programme isn’t sacred. 
The athlete is the priority.

09/29/2026

Box squats are an awesome tool.  
But they’re often misunderstood and misused. 
 
A squat to a box and a box squat are two different exercises, with different purposes. 
 
Neither is wrong.  
They both have their place. 
 
But dropping onto a box like a sack of s**t isn’t a box squat either so don’t be that person , It’s uncontrolled you look like a 🔔🔚and it won’t end well in the long run  
 
The exercise isn’t the problem.  
It’s whether you understand what you’re trying to achieve, and whether you’re executing it properly. 
Use the right tool for the right job. 
 
If you’re not sure which variation belongs in your training, send me a message and tell me what you’re trying to achieve.

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