P Squared Performance

12/02/2022

We are delighted to confirm that we are brining back our KOG10 training camp for this year KOG2022.
If you have never completed a triathlon before and have always wanted too….
Well now is your chance…
We will have you trained by the experts to get you over the line at KOG2022.
Strength and conditioning and KOG all time King will be leading the camp again.
We will also have swim coaching sessions with TGGF Swim Team Leader Mr Ger Devin who has massive open water experience.
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Details on how to enter will be published soon so stay tuned.
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KOG2022

23/09/2020

National Fitness Day tomorrow, 24th September. Physical activity is invaluable for your mental and physical health. With the current pandemic it is even more important to try remain active. Any form of activity is better than none, any length of time is better than zero. It can be very easy to fall into 'I'll start tomorrow' or 'I'll start Monday'. I fall victim to this myself very easily, I am currently studying again and lots of study outside of work hours makes it difficult to get motivated to do anything when I get home. I am trying to get into the habit of 30 minutes of activity most days, far from my normal but not zero! I have started to pick 3 exercises, 10 sets of 10 reps. Light enough to keep moving without much rest, builds up a sweat and clears the head. Pick 3 exercises and give it a go, start with 3 or 5 sets of 10 reps and slowly build. Everyone has a different starting point. Take care of your body! You only get one!! Happy fitness day folks!

03/07/2020

29/06/2020

Quick training tip as the world of sports starts to return to normal.

As field sports start to return to training, one of the biggest mistakes likely to made is the conditioning you perform in order to build up your 'fitness'.

Remember you are not a cross country running team, so don't train like one. Running laps of a pitch at a sub optimal speed will improve your ability to run around a pitch at a sub optimal speed.

Field sports such as football are a multi directional sport that requires a high level of re-sprintability. Players need to be able to slow down/stop, change direction and accelerate faster than their opponent in order to be successful. Therefore, think of adding shuttle runs into your conditioning in order to practice change of direction. Stopping, turning and starting zaps more energy than running in a straight line and athletes need to be conditioned to cope with the demand. Shuttle runs don't have to be shuttle sprints. There is a time and place for 'sprinting' or '100% effort'. Players run about 40m in a straight line before stopping or changing direction during game play, so replicate this in training.

Changing direction at speed is a skill and should trained properly to help avoid injury.

Running laps at a slow speed around the pitch may not be the best way to spend your time at training.

Alex

23/04/2020

Pelvic tilt.
The one that always gets a giggle, but yet many people struggle to execute.
The position of your pelvis determines the alignment of your spine, if you are unable to adjust the position of your pelvis correctly for different exercises how are you meant to achieve correct posture?
Think of your pelvis as a basin of water, try to tilt water out of the front of the basin, and then out of the back of the basin. Slow and controlled movement. Try to disassociate the upper body from the lower body, the pelvis should be able to move without massive movement from the legs and torso.

Spending a little time to master this movement can make your exercises to be much more effective. If you are unable to achieve a poster tilt then you limit your ability to get a strong contraction in your glutes and anterior core during a plank, an often butchered exercise (one of many examples). If you are isolated with no equipment and worried about your training... Spend a little more time focusing on quality of movement and a little less time worrying about maintaining your normal level of intensity.

03/04/2020

Deficit reverse lunges

No weights... No problem.

Increase the difficulty of your lunges by increasing the range of motion. Make sure you are mobile enough to move through the range of motion first. Keep as much weight as possible pushing through the front leg.

Enjoy!

26/03/2020

Single Leg RDL,

Most people will probably have little to no home gym equipment, don't panic. Not every workout should be exhausting. If you are looking for a some exercise now is a perfect time to focus on the little things that make a big difference. Balance, technique etc.
Great body weight exercise, works the posterior chain, balance, go barefoot and get some good proprioception work in too. Slow and steady is the key. Your hamstring flexibility will determine how far you can hinge, the goal is not to kiss your knee, move within your own range of motion.

Focus on keeping length from head to heel, keep slight bend in standing leg, sit hips back and hinge!! Maintain neutral spine and neck.

24/03/2020

Reverse body weight lunge.

Simple single leg exercise, doesn't need equipment, but can easily fill a bag with books or bottles of water to add some load, or pause at the bottom of each rep and hold for 5 seconds make it harder.

Perform 10-15 reps on one side and then change over.

24/12/2019

And that's a wrap. A lot of hard work and passion went into designing and installing this great facility before the doors opened on 5th May 2017. Over two and a half years later and it is time for m move on to the next big thing. I would like to thank An Tóchar GAA for giving me the opportunity to be apart of the club and help take the club to the next level with this great facility. I would also like to thank everyone who I have met over the last few years who have put their trust in me and taken part in my classes and training.

I hope you all have a Merry Christmas and a Happy New year.

Here is to a happy 2020!

Alex @ P Squared Performance

10/12/2019

Class cancellation!

Please be aware, that due to unforeseen circumstances, tonight's HIIT at 6:30pm will not be going ahead.

Apologies for any inconvenience.

Alex