Buff Performance

Buff Performance Niamh Buffini the founder of Buff Performance. She is a former gold medalist Taekwondo athlete. She is a great motivator & will help you achieve your goals.

Olympic & Paralympic coach Niamh has taken her coaching career to help you to train like a pro! Free on site parking

20/04/2026

Only 60% there? Recover recover recover 🎧

A corporate self defence program specific for staff looking for some skills and awareness on looking after themselves an...
14/04/2026

A corporate self defence program specific for staff looking for some skills and awareness on looking after themselves and people around them.

Well done to this group who were open to learning and trying anything that’s was thrown at them.

5 weeks included;
✅ Fitness
✅ Striking
✅ Blocking
✅ Body awareness
✅ Environment awareness
✅ Mock attacks

We are all capable of minding ourselves more than we think. 💪🏻

To learn more contact; [email protected]
📧

13/03/2026

In Badminton, speed isn’t just about your feet — it’s about how your hamstrings and quads work together.

1️⃣ Hamstrings start the movement
They drive the hip back and initiate acceleration when you react to the shuttle.
➡️ Roughly 60% hamstrings / 40% quads

2️⃣ Quads take the load
As your foot lands and the knee bends, the quads absorb force and push you forward into lunges or jumps.
➡️ Roughly 60% quads / 40% hamstrings

3️⃣ Hamstrings control the brakes
During quick stops and direction changes, the hamstrings slow the leg down and protect the knee.

4️⃣ Together they create speed
Over a full rally it’s almost a 50/50 partnership between hamstrings and quads to accelerate, decelerate and move efficiently.

YouthAthletes

20/02/2026

Resisted Plyometrics, WHY?
👇
1️⃣Increased Force Production

Adding resistance (bands, sleds, weight vests) increases the force demands of the movement.
This improves an athlete’s ability to generate higher ground reaction forces — essential for sprint speed, change of direction, and vertical jump performance.

👉 Greater force = greater performance ceiling.

⸻

2️⃣ Improved Rate of Force Development (RFD)

Resisted plyometrics challenge the neuromuscular system to produce force rapidly under load.

This enhances Rate of Force Development, which is crucial in sports where ground contact times are short (e.g., sprinting, Gaelic football, swimming starts).

The athlete learns to apply force quickly against resistance, making unloaded movements more explosive.

⸻

3️⃣ Enhanced Tendon Stiffness & Elastic Strength

Resistance increases eccentric demand, improving:
• Tendon stiffness
• Elastic energy storage
• Reactive strength

This improves stretch-shortening cycle efficiency — allowing athletes to become more reactive and resilient while reducing injury risk.

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StrengthAndConditioning




10/02/2026

Watch what happens between the jump height when only using legs to using your arms and legs.

In swimming and most sports, whole body movement is required - however it is important to isolate strength and power capabilities.

🏃‍♂️💥 CMJ Hands on Hips vs CMJ Arms Free – What’s the Difference? 🧠📊

In a Countermovement Jump (CMJ) athletes drop into a quick squat before exploding up to measure lower-body power—valuable for swimmers tracking dry-land strength and neuromuscular readiness. 🏊‍♂️💪

🔹 Hands on Hips (No Arm Swing)
This version isolates the lower limbs by removing arm movement. It gives a more consistent measure of leg power and stretch-shortening cycle efficiency without the influence of upper body motion. 📉
➡️ Great for tracking pure leg force and power over time. 

🔹 Arms Free (With Arm Swing)
Allowing arms to swing engages whole-body coordination. The arm swing increases vertical ground reaction force and impulse, translating to higher jump heights because momentum from the upper body assists the jump. 📈
➡️ This version better reflects sport-specific explosive actions where coordination matters. 

🧠 In swimming, dry-land jumps relate to starts and turns, where leg power and whole-body coordination both influence performance. Monitoring both jump types helps coaches see if improvements are from lower-body power or total kinetic chain integration. 🏊‍♀️🔥

⸻

🌊⚡ Train smart — measure both, improve performance!
SwimPower DryLandTraining 🏆

03/02/2026

Why High-Intensity Cardio is a Game Changer for Women 40–60 🔥

If you’re in your 40s, 50s or 60s and feel like your old cardio routine just isn’t giving you the same results… you’re not imagining it.

Hormones shift. Muscle mass naturally declines. Stress hormones rise more easily. Energy dips faster.

This is exactly where high-intensity cardio becomes your secret weapon.

Here’s why 👇

1️⃣ It helps lower stress hormones (yes, really)
Short bursts of high effort teach your body how to handle stress better. Over time, this improves your cortisol response so you feel calmer, less wired, and more resilient during the day.

2️⃣ It protects and builds muscle
Unlike long slow cardio, high-intensity work stimulates the fast-twitch muscle fibres we start to lose as we age. This is crucial for maintaining strength, metabolism, and function.

3️⃣ It boosts energy instead of draining it
You don’t need 60 minutes. 15–25 minutes is enough to spark a powerful hormonal and metabolic response that leaves you feeling energised — not exhausted.

4️⃣ It improves insulin sensitivity
Which becomes increasingly important during perimenopause and menopause for managing body composition and energy levels.

5️⃣ It gives you more ‘return’ for your time
1 minute of hard effort can have the same impact as many minutes of moderate exercise. Perfect for busy women who want maximum benefit in minimum time.

What this can look like:
• Bike sprints
• Hill walks or runs
• Rowing intervals
• Circuit style cardio with strength moves

Think: short, sharp, purposeful — not long, slow, draining.

Your body in this stage of life responds best to intensity, not duration.

Train smarter. Feel stronger. Have more energy for your day. 💪✨

BuffPerformance

It was my pleasure to deliver a performance workshop with the U18’s women’s team Plenty of lessons learned, cohesive co...
30/01/2026

It was my pleasure to deliver a performance workshop with the U18’s women’s team
Plenty of lessons learned, cohesive communication and what can we do to elevate our performances.

Looking forward to seeing
“The Next Win” will be for the team.

23/01/2026

As swim season full of learning, hard work and progress.

09/01/2026

❗ 𝗔𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝗠𝗮𝘀𝘁𝗲𝗿𝘀 𝗦𝘄𝗶𝗺𝗺𝗲𝗿𝘀 ❗

Boost Your Swim Performance – Join our 8-week Strength & Conditioning Programme!

Swim Ireland Masters has once again teamed up with Buff Performance to bring you an exclusive 8-week virtual Strength & Conditioning programme designed specifically for Masters swimmers!

Here’s what’s included ⤵️

✅ 16 live sessions, Tuesdays & Thursdays at 6:00 PM, starting January 13th (8-weeks)
✅ 8 bonus mobility & recovery sessions from Buff Performance
✅ Expert coaching focused on core strength, mobility, and functional movement to enhance your performance in the water

The S&C programme is subsidised by the Swim Ireland Masters Committee and will cost just €55!

Why join?

👉 Improve your strength and flexibility for better swim efficiency
👉 Stay injury-free with targeted mobility work
👉 Train with a supportive community of Masters swimmers

Limited spaces remaining - don't miss out!

🔗 https://ow.ly/ZCKJ50XSVqq

If you are beginning a new regime and starting from scratch h here are a few tips from coach Niamh to keep in mind. Gett...
31/12/2025

If you are beginning a new regime and starting from scratch h here are a few tips from coach Niamh to keep in mind.

Getting back to training or beginning a new regime?
This is where most people go wrong 👇

Coming back too hard, too fast doesn’t rebuild fitness — it can lead to injury, mistakes and habits that break down after a couple of weeks.

The goal isn’t to prove what you can still do.
The goal is to earn the right to progress again.

✔️ Reduce intensity
✔️ Build the foundations
✔️ Build consistency
✔️ Become ok with training soreness, not pain
✔️ Respect recovery

Strong training is patient training.
Save this if you’re restarting — or send it to someone who needs to hear it 💪

🎄 Happy Holidays to you all 🎄 We wish you peaceful time with family and friends and many thanks to you all, our dedicate...
23/12/2025

🎄 Happy Holidays to you all 🎄

We wish you peaceful time with family and friends and many thanks to you all, our dedicated clients, friends, family and followers.

❄️ WINTER TRAINING & ILLNESS ❄️Sometimes the strongest decision isn’t to push harder — it’s to pull back.Training throug...
17/12/2025

❄️ WINTER TRAINING & ILLNESS ❄️
Sometimes the strongest decision isn’t to push harder — it’s to pull back.

Training through illness doesn’t build resilience… it delays recovery, increases injury risk, and spreads bugs through your team or gym. Winter is about playing the long game.

5 tips to stay healthy this winter:
1️⃣ Rest & recover — missed sessions now beat missed weeks later
2️⃣ Hydrate consistently — dehydration weakens immune function
3️⃣ Eat to support immunity — prioritise protein, fruit & veg
4️⃣ Sleep more, not less — it’s your best recovery tool
5️⃣ Stay away when sick — protect teammates and training partners

💬 Listen to your body. Recover fully. Come back stronger.

Address

Unit 1, The Arena, Whitestown Way, Tallaght
Dublin

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 10am - 4pm

Telephone

+353857351929

Website

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