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DOC Strength and Fitness

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DOC Strength and Fitness

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from DOC Strength and Fitness, Coach, Kinnitty Offaly Ireland, Kinnitty.

-Student at LIT - Sports Strength and Conditining
-ITEC Certified Gym Instructor
-ITEC Certified Personal Trainer
-Lifeguard/Swimming Instructor
-Nutrition Advice

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22/08/2021

Proud of these guys today gave it there all out there and it paid off in the end 💪🏻

As their S&C coach it’s been a pleasure so far and we have come on leaps and bounds in the last few months. So here’s to the first of many more championship wins in the future 🟩⬜️

12/01/2021

Your Body is Built for a Purpose ⏳

Training your body isn’t just a matter of lifting a weight or running a mile, it’s understanding what you are doing it for.

No one should ever compare themselves to another individual as they are not the same as you, they are living a completely different life, they have different goals to you.

Do the training that best suits you, and only compare yourself to YOU. Understanding this is the key to making the changes in which you are chasing and becoming the person you want to be.

I experienced it myself, I played sport, did a lot of aerobic training and never touched a weight or had a plan for that matter, it took an Injury to realize the person I wanted to be was never going to be achieved by running laps which eventually led to the injury, but through a tailored, structured plan and a realistic goal I am who I am today.

It takes time, it’s a process, it’s a grind, it’s an addiction, and it’s worth every minute of it 💪🏻💪🏻

Take the step, you’ve nothing to lose, the help you need is never far away 🙌🏻

21/11/2020

Let the Revolution begin 🦌💪🏻

New mindset, new look👌🏻

Let’s be brutally honest, it’s been a year to forget for the majority of us, however that does not mean your future is too.

I’ve been working in on a lot of individual projects in the past couple of months, trying to figure out what the next step was for me in my career, and I’ve decided the first step is to start by helping anyone who is ready to begin that journey and create a better version of themselves 🔥

Therefore, starting January 2021 I will be taking on both online PT clients and individual/group sessions to those who wish to make next year one to remember ✅

Any questions, queries, or anything anyone wants to know they can send me a DM and I will get back ASAP.

“The only thing stopping you being the person you want to be is YOU, let that sink in”

18/11/2019

Pre comp technique/strength building ✅

Been very quite on this page in the last few months simply due to work commitments and currently undergoing my final year in college 🙌🏻

However I’ve decided to compete this year in weightlifting, I finally feel back on top of my training and ready to give it a shot at last. Been building up my technique again and slowly adding resistance. Small video from tonight’s training 💪🏻

Here’s hoping for a massive 2020 🔥
Credits to for the great commentary and the best coaching.

02/06/2019

“The man who moves a mountain begins by carrying away the smallest stones”

Guys, don’t ever be afraid to push yourself to your limits. If you want something in life you have to challenge and work to get it. What you think you are capable of doing isn’t your limit, I can guarantee you can do a lot more than you think. It’s all about perspective and a positive mindset 🙌🏻 Never doubt yourself and always reach for your goals, no matter how crazy it is.

I’ve been so busy these days with work and college I’ve struggled to push my own limits but now I feel it’s time to really go for it. I’m going to start documenting more of what I’m doing here so I can share it with others and hope it helps give the push they need to do what they want to do. It’s you against you guys so don’t let yourself down💪🏻

26/01/2019

Train for you, not for anyone else ⚔️

▪️Don’t believe everything you hear on the internet or anywhere else for that matter.

▪️Finding the type of training that suits you and that will help achieve your goals is hard but, it’s achievable.

▪️Coaches and Trainers alike have trained for years in the industry in order to help you achieve your goals.

▪️NEVER compare yourself to people on the internet as a lot of the time its faked for them to reach a larger following. They aren’t you and you ain’t them.

▪️ We are all different both physically and mentally so just train to be the best you can be and don’t pretend to be anyone else, a good coach will help you through it all.

21/11/2018

◾️Can gladly say it feels good to be back lifting again after tough couple of weeks 👌🏻
◾️8 week rehab after the operation is now done so it’s time to get myself back in shape again 🙌🏻
◾️In regards to Olympic lifting I’m slowly getting my form and technique back and I’ll gradually start increasing the weights 💪🏻

S/O to the boys helping get me back on track once again 🏋🏼‍♂️

02/11/2018

Your body is built for Purpose, so train the right way 💪🏻🤔

🔸Before you begin your training journey, know what your goal is. Without a plan you will not achieve the goals you desire. You will be lost with no real aim in sight, so know your body and know your goals 🙌🏻.

◾️If your goal is Hypertrophy and to build up as much muscle as possible and drop fat, then high reps and low sets with minimal rest between exercises 💥.

🔸If your goal is power development, stick to explosive movements with high repetitions. 🏋🏼‍♂️

◾️ If your goal is strength then it’s best to train heavy with low reps and sets with higher weights. 💪🏻

🔸if u wish to do them all at the same time then split them up into one month intervals, i.e.
1st month = Hypertrophy
2nd month = Power
3rd month = Strength

- It’s a simple process but it’s important to know what you’re doing before you get started. Any questions on training types send me a DM and I’ll get back to u.

28/10/2018

Caffeine💥

- It can be defined as a stimulant for the central nervous system of the methlyxanthine class. It is one of the only and most used psychoactive drug worldwide. It is used on a daily basis.

- The main benefits of caffeine is the boost in concentration levels as it is a stimulant and reduce fatigue levels. It can come in many forms such as; energy drinks, coffee, tablets, etc.

- One of the main cons of caffeine consumption is that it may actually be worsening your overall performance levels by spiking earlier but for a shorter period of time rather than consistent throughout.

- As well by consuming caffeine your body becomes reliant on it and therefore when you come off it your body craves it, leaving headaches, dizziness, blurred vision, fatigue, etc.

- In my opinion people should try and not become reliant on caffeine as a reliant energy source and focus more on healthier options such as carbs and fats. Your body will thank you 😉.

Any questions regarding caffeine and how it effects the body or any other relevant questions please send me a DM and I’ll respond as soon as I can.
NEW DAY NEW CHALLENGE
⚡

25/10/2018

Lower Body Injury Prevention in Sport 🚫. ⭕️ In the world of Sport, one of the biggest enemies is that of Injury especially in the lower body. Due to the high intensity and stress put on the body will cause injuries to occur. So it’s important to not only practice the skills within the sport but to also learn and work to prevent injury. ⭕️Injuries can occur all over the body, however today I will be focusing on a couple of exercises that may help reduce the chances of injury in the lower body. Simply adding this to your warm up a couple of mins before you begin could well be the difference between preventing an injury or causing one. 🚫 Some of the main areas to work on are in the hip and Glutes. Your glutes are responsible for helping stabilize the knee and leg. So it’s vital that the muscles and joints are well warmed up and mobilized prior to vigorous exercise. Some of my favorite exercises to use and will only take a couple of mins include:
1. CRAB WALKS: These are a great activation exercise that can be done in a couple of mins. They can be done without a exercise band but it is not necessary. As u can see in the first picture the main area this will work is the glute med and max. Due to the sideways movement it helps wake up the muscle and get the blood flowing to the area. 3 sets of 8-12 reps should be suffice.
2. GLUTEBRIDGES: Another great activation that will also help bring in other muscle groups such as lower abs, lower back and hamstrings if done correctly. The main aim here is to squeeze the glutes and push through the hip joints. It’s just a great overall exercise. 3 sets of 10-15 reps.

3. KICKBACKS/FIRE-HYDRANTS: Two exercises that will really make you focus on using your glutes and your core. Main focus here should be to hold strong in your core and focus solely on lifting your leg just using your glutes. When done correctly it will warm up the muscles and they will be ready for anything 🙌🏻. 4. CLAMS: The last and one of my personal favorite exercises will really work to activate and warm up your glutes and hip flexors. It’s done by lying on your side with a bad wrapped around your knees. Pushing against resistance works the muscle.

24/10/2018

🔸ACL Injuries (Causes and Prevention):

This is an area within the world of sport that I have been asked numerous questions from lots of people. The ACL is one of four ligaments used to help in the stabilization of the knee joint. It is vital in a lot of multi directional movements within the body.

An ACL injury occurs due to a sudden impact on the area, quick change of direction, or coming to a complete stop at a rapid pace. These types of injuries are very common in today’s sports and can occur to anyone at any time even with the best of care, however there are many ways to help keep your chances of injury slight.

The most common causes of ACL injuries include:
- Poor Landing
- Twisting/Pivoting at a rapid pace
- Poor take off or decelerations
- Direct blow or impact to the area

As I said before these can happen to anyone at any time, however, sports such as field and court sports which are played at such a high pace have an increased chance of injury due to the high velocity and energy involved. This puts and excessive amount of stress on the body especially in the joints such as the knees, hips, and ankles. It’s not always preventable but in my opinion, all athletes and individuals should focus or training to help themselves stop this happening.

The best way to prevent an ACL injury is to train to strengthen the muscles and joints that help stabilize the leg and more importantly the knee. So lots of stretching, mobilization, and strength are the key components. The best exercises and training to do include:

-Plyometric training (Jumping, Landing)
- Agility training (bounding, change of direction, etc)
- Accelerations/Decelerations (sprints)
- Squats
- Deadlifts
- Glutebridges
- Hip Abductions/Adductions
- Band work (Crab walks, clams, kick backs)
- RDL’s

These are just some of the best ways to prevent ACL injuries in my opinion as I’ve experienced this type of injury first hand. It’s a career ending injury and can cause an individual to be sidelined for up to a year +. So it’s always important to train the right areas to prevent injury, it’ll not only help u in the long run but also aid your performance. Any other questions regarding ACL injuries, causes and prevention please send me a DM and I’ll get back as soon as I can. I hope this helped if anyone had any questions.

NEW DAY NEW CHALLENGE

19/10/2018

Bench Press: Do’s and Dont’s ✅❌

One of the most commonly used compound exercises, the Bench Press is used by all sorts of athletes and individuals to help build pushing strength in the upper body. An individual can build up great strength, power, and size from this exercise when done with proper form and technique as well as the load applied.

Do’s ✅ (illustrated in the first 4 pics):
- Have 3 points of contact at all times, head, bum and knees all touching the bench.
- Retract the scapula and grip the bar and hold firm.
- Have a slight arch in the lower back to help with the Range of motion for the bar path.
- Bring the bar down towards the sternum (chest bone) and press upwards.
- It’s important to note that you push with your pectoral muscles and keep the bar moving in one fluid motion.
- Your arms should be 45 degrees to the body and level with the bench when the bar is down at its lowest.

Dont’s ❌ (Illustrated in the last 2 pics):
- When lowering or pushing the bar do not let your bum or heels lift off.
- Don’t not have an excessive arch in your back that may possibly leave you in pain.
- Do not overload the the bar if you’re not able to lift it, it’ll cause injury to you.
- Do not let your grip slip either, you must have a firm grip and focus on it at all times.
- On the downward phase don’t let your arms fall down too far or too short.
- ALWAYS have a spotter if you’re lifting a weight such as a 1RM, 3RM, etc.

🔸Variations (Dumbbell variations too):
- Close Grip
- Wide Grip
- Incline
-Decline
- Flat

🔹When done correctly the bench is an excellent exercise that can be used to help develop bigger pectoral muscles as well as strength, power, and explosive strength. It’s a simple exercise that’s when done right can be super beneficial however when done wrong can be your worst enemy.

🔸If anyone had any questions regarding the bench press, reps, sets, weight, volume, and variations don’t hesitate to send me a DM and I’ll reply as soon as possible with my best answer.

NEW DAY, NEW CHALLENGE

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Kinnitty Offaly Ireland
Kinnitty

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