Maine Strength & Conditioning

22/01/2021

16/01/2021

Speed development and how to do it 🏃🏃‍♀️

13/01/2021

Why choose me as a coach?

🔹I've spent the last six years learning and growing as a coach. I spent four of those in college getting my degree. I fell in love with coaching from the minute I first picked up a barbell.

🔹My main focus when coaching and programming is helping my clients achieve there fitness / performance goals.

🔹With me there's no such thing as one program fits all. Everything I do is tailor made for your needs and desires

🔹I get no greater satisfaction from helping you be a better you

🔹I'm not someone who's trying to sell you a quick fix or a some fad. I'm offering you health in a sustainable manor

My experience:

🔹I've coached throughout many gyms in Kerry personal training and classes.

🔹I have also work as a strength and conditioning coach for Kerry GAA

12/01/2021

Competition time
Win a box of almond and vanilla bars, A set of mini bands, one 5 week Online training package.

All you have to do is:
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Winner announced Friday the 15

12/01/2021

My client Denis has been working hard since the 29th of June (picture one). He's put in a good 5 months training whether its been at home because of lockdown or in the gym with me. The second picture was taken today. Denis's goal was to put on lean mass and he's delighted with his progress. Looking forward to working with him in the future. Anyone looking for a personalized gym programme tailored to your needs and goals feel free to drop me a DM.

12/01/2021

I follow these steps to ensure better recovery and get the best bang for my buck out of my training

12/01/2021

Benefits of squats 👑👑

12/01/2021

.1 goal before Christmas was to learn the skill of Olympic lifting. 5 weeks of hardwork and rigorous technique training she is now moving 40kg quiet smoothly. I had to start from scratch with these movements. They were completely new to her..onwards and upwards from here.

12/01/2021

Are you looking looking to burn off those extra Christmas calories, maintain the progress you've earned pre gym closures, looking to get that competitive edge in the upcoming season ? If so I am delighted to announce I'm offering online training packages. That includes in app Access to a fully customised program tailored to your goals, client check ins, catalogue of exercises and coaching points and nutritional guidance. Please feel free to DM for more details.

24/10/2017

Just said I’d talk about rest intervals and there importance to hypertrophy (muscle building) training. I found with my training once a started to knuckle down on those rest times I began to see a lot better results in regards to my muscle mass. Rest intervals are basically the amount of time rested in-between repetitions. Rest intervals can be categorised into three different groups.

Short rest intervals (30 seconds or less), moderate rest intervals (60 – 90 seconds) and long rest intervals (3 minutes or longer). Short rest intervals generate greater muscle stress which is what is needed for muscle hypertrophy but the down side of this, the athlete doesn’t have enough rest time to for an athlete to regain his/ hers own strength. Therefore this counterbalances of itself which will hinder hypertrophic gains.

Long rest intervals afford the muscle to fully recover its strength in-between stets. Greater rest times means greater reps and greater stets which all sounds good if your trying to build muscle but research suggests greater rest times compromise mechanical stress and a hypertrophic response.

Moderate rest intervals seems to be the satisfactory compromise between short and long rest intervals for maximizing muscle growth. Research shows that the majority of an athletes strength is regained after a minutes rest interval. This means the athlete can perform optimal reps (6 – 12) with a high enough load without fatiguing in the first couple of sets. The rest time aren’t to long which promotes mechanical stress and hypertrophic gains.

15/10/2017

Intensity (load/ amount of weight) for muscle hypertrophy (growth) has shown to have a significant impact on muscle growth. Intensity is normally represented in percentages of a persons 1 repetition max. Intensities equates to the number of repetitions that can be performed with a given weight. Repetitions are divided into three different ranges 1-5 (100% - 87%), 6-12 (85%- 67%) and 15+ reps (65%+). All reps ranges use different energy systems. Higher to moderate loads are proven to be more effective compared to light loads. Schoenfeld (2012) says a load less than approximately 65% of 1RM is not considered sufficient to promote substantial hypertrophy. It is believed 85%- 67% (6-12 reps) loads are optimal loads for muscle hypertrophy.