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Unlocked Performance Strength and Conditioning

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Unlocked Performance Strength and Conditioning

� PT and S&C Coach
� Injury Prevention, Strength Gain, Weight Loss, Rehabilitation & Functional Movement
� Strive for Progress
�Ireland �

29/10/2026

Off Season is the most important time of the year for a GAA player because it offers a window of opportunity to fully commit to becoming a better athlete! 🚀

It’s important you maximise this period! 📈

But, how do you go about doing that?

Strength training. You need to build a solid strength base first and foremost!

A progressive strength plan that actually improves your strength & power.

If you need help with this, DM me “OFF SEASON” and I’ll fire you over some resources that will help get you on the right track! 🤝

14/10/2026

Perfect example of what it looks like to nail the process 🔥

Top class work from Padraig Russell - doesn’t miss a beat 💯

DM “UNLOCKED” to apply for 1-1 coaching 🤝

On the money with his training and has made significant improvements with nutrition, consistently hitting a personalised protein target! 🎯

Small, repeated actions over time will yield BIG results and that’s what we have here! 🤌

11kg down in roughly 10 weeks! 💥

Phase 1 complete! ✅

Serious work big man, making it look easy! 😎

Here’s what he had to say 👇🏼

“From the get go with Brendan he couldn’t have been any more helpful, any questions he’d get you an answer and shared so much great advice and tips to make things easier. He gave all the relevant information needed to help with the training and dieting which made everything so easy to follow and stay on track.

The sessions were enjoyable but challenging which was good to keep the motivation there especially when he altered it during the program to mix things up.

I had the goal to lose some weight and try get into better shape and Brendan made that possible. I use to dread the thought of the gym but with the constant messages and check ins with himself it was very encouraging and motivating to get the work done.

Since completing the programme with Brendan I finally feel a bit more confident in myself and fitter in day to day life and for the upcoming Gaelic season. I can also fit into my old clothes which is also a good confidence booster all thanks to Brendan’s program.”

13/10/2026

The MOST important time of the year 🤌

What you do over the coming weeks will have a massive impact on the heights you can hit next season! 🚀

These are the most important things to concentrate on to see results 🤝

If you want guaranteed results with a step by step blueprint for success, DM me “UNLOCKED” and I’ll take care of the rest 🔥

P.S.
If you want access to my Free GAA Off Season Maxxing Guide, DM me”GAA” and I’ll send it to you straight away 🤝

10/10/2026

This could honestly change your life, let me explain 🤝

This isn’t a generic plan ❌

This is fully personalised coaching. Everything is built around you, your goals, your schedule and your lifestyle 🤝

If you’re ready to take this seriously and stop spinning your wheels…

DM me “UNLOCKED” to apply for 1-1 coaching 🤝

100% satisfaction guaranteed 📈

09/10/2026

Can we just take a moment 😮‍💨

A busy man who has absolutely smashed phase 1! 💥

Take a look at that back comparison, could pitch a tent on that back! ⛺️

5kg of fat stripped off and we’re just scratching the surface with what this man can achieve! 🚀

x3 gym sessions per week 🏋🏻‍♂️

Taking control of his nutrition and enjoying what he eats while still allowing for meals out and social occassions with friends ⚖️

If you want GUARANTEED results like this, DM me “UNLOCKED” and I’ll take care of the rest 🤝🏼

Here’s what he had to say about his experience: 👇

“The program was easy to follow, and it provided a complete body workout, which was important for me because I could only get to the gym 3 times a week.

The online program allowed me to track my progress easily and video links were very helpful when I was unsure of how to do the exercise properly.

The weekly updates from Brendan helped a lot with my motivation to go to the gym, and if it wasn’t for that, I’d say I would’ve dropped off before the program was finished

I was relatively fit a year before the program, but when I stopped playing football, I started gaining a bit of weight, and my fitness levels dropped quite a bit. My plan was to lose some weight and start becoming more active again.

I feel like I’m back to my old self now. I’m a lot healthier and stronger and I’m not as lethargic as I was before starting the program.”

06/10/2026

If you’re looking for a quick fix… Keep on scrolling! 🙋🏻‍♂️

My coaching is not about being perfect, excessive restriction, or doing endless cardio to chase quick results ❌

You’ll learn how to fuel yourself properly, train so you’re seeing progress and build habits that set you up for sustainable, long term success! 📈

My coaching isn’t just a training and nutrition plan and off you go!

It’s education, mindset, accountability and real support that helps accelerate you towards your goals. I’ll be there to coach you along every step of the way! 🤝

This is your time to level up, get stronger, increase your power, add muscle to your frame and improve your confidence! 💪

💥 My last intake of the year will run for 7 days and kicks off on Friday 9th October💥

DM me the word “UNLOCKED” and I’ll send you all the details 🙏🏼

05/10/2026

This didn’t happen by accident 🚀

Body fat% has come wayyyy down and muscle mass has increased, we’ve added 2.5kg to his frame here 💪🏼🔥

Here’s what he had to say 👇🏼

“Duff and his Unlocked Performance Coaching service was transformative and surpassed all my expectations. The program’s consistency and Duff’s commitment to helping me towards achieving my fitness goals was second to none.

The comprehensive approach, the valuable information around diet and nutrition, expert advice on how to balance life and the gym was brilliant. Also the motivational support changed my entire mindset towards fitness.

Stuck in a rut initially, the program not only got me looking better but helped me have a plan when in the gym while providing enjoyable and challenging workouts.

My initial goal was to become fitter, faster, and stronger and I have achieved them. My energy levels and feel-good factor were also enhanced by the program. Would highly recommend signing up!”

DM me “UNLOCKED” and I’ll send you everything you need to know 🤝🏼

04/10/2026

The absolute worst time to start training your hamstrings is… when they’re already injured! ❌

Your hammies don’t need another rub down or ice bath… 🤦🏻‍♂️

They need to be stronger! 💪

If you’re a GAA player who’s constantly dealing with:

- Hamstring tightness
- Pulls & strains
- Standing around at training sessions
- Playing at 80% because you’re afraid to open up
- Spending half the week on the phone to physio/managing your hamstrings

You have a capacity problem!

Your hamstrings need to be able to produce force, absorb force and tolerate high-speed running repeatedly! 🚀

That’s why I’ve put together 9 exercises I’d use to build more robust, resilient hamstrings 📈

Hit save on this post 💾

Actually work these exercises into your programme 🏋🏻‍♂️

And stop waiting until your hamstring goes before you start training it properly! 💥

11/06/2026

You need to keep it going! 💪🚂

The gainz train keeps on rolling 💥

Just because you’re in-season now and your matches are more frequent doesn’t mean you should be slacking on your gym work…

I know you might be sore or tight for time but honestly, you don’t need to do a whole pile of work to maintain your strength or even add to it 🚀

The right program will have you doing just the right amount to make sure you’re getting stronger without leaving you fatigued for your training sessions and matches 🤌

This is an important time of the year and whoever best manages the next 7-8 weeks will likely go on to have a very impactful championship campaign 🔥

That’s when it matters most! ⚡️

No medals handed out in June lads 🎤🫳🏻

28/05/2026

Develop your engine 🏎️

Serious little finisher to tag on to the end of a workout - nice one to add into a pitch replacement session 🔥

Give it a spin and let me know how you find it 🙏

Drop me a follow for more GAA related content 🤝

Address

Shercock
Cavan
A81WP66

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