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Conroy Performance Personal Training

Committed to helping you express your true potential.

CONROY PERFORMANCE

FIXED LENGTH
PROGRAMMES

IN PERSON COACHING

ONLINE COACHING

WHY ARE WE DIFFERENT?

Conroy Performance delivers industry-leading coaching dedicated to helping you get results. We’ve helped hundreds of clients over the years with performance-orientated goals. Personal training and online coaching with us ensures that you are provided with guidance, accountability and ongoing support. Whether it’s training for CrossFit, a functional fitness event, crushing your next Hyrox race, or helping you bounce back from injury, we’ll help you get there and beat the competition.

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SUCCESS STORIES

MEET JESS

"Dennis has been instrumental in my lower back recovery"

MEET DAL

"Dennis can tailor a programme regardless
of your fitness levels"

MEET MARIE

"Performance orientated training which took me to No.1 in my weight division"

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Excellent

Based on 43 reviews

Working with Dennis has been a game changer. My back pain is significantly reduced and the numbness / tingling in my leg is all but gone. I feel increasingly stronger every week, just amazing.

- Laura Lewis

Dennis is extremely knowledgeable and detailed, always taking the time to explain everything very clearly and always providing encouragement and motivation in a personable, calm way.

- Louise Hunt

Dennis is the real deal. I’ve been working with him for 6 months and feel fitter, stronger and more mobile than I have in about ten years. As a result, I’m enjoying my training more than ever.

- Michaeljon Alexander-Scott

His attention to detail is second to none. For too long I’ve spent hours in the gym and found myself hitting plateaus. After one session Dennis identified my areas of imbalance, and put a plan to get my body working to its full potential.

- James Duguid

FOLLOW CONROY PERFORMANCE ON SOCIAL MEDIA
@conroy_performance

Who am I?

Have a look and see…

Some good ones in there for you 😊

#conroyperformance #thejourney #allin #whoami #trusttheprocess #fitness

Who am I?

Have a look and see…

Some good ones in there for you 😊

#conroyperformance #thejourney #allin #whoami #trusttheprocess #fitness

𝗛𝗬𝗥𝗢𝗫 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗠𝗘 𝗨𝗣𝗗𝗔𝗧𝗘 🔥

Time for an upgrade. I’m making some key changes to the current programme and dropping 𝗩𝗼𝗹𝘂𝗺𝗲 𝟮 very soon.

This new version lets you choose your focus. Athletes will be able to opt for a 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 or 𝗿𝘂𝗻𝗻𝗶𝗻𝗴 bias track via fitr, based on initial testing, removing guesswork. This will also be retested proving that the training works.

PLUS, I’ll be teaming up with a 𝘀𝗽𝗼𝗿𝘁𝘀 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗶𝘀𝘁 to make sure you’re fuelling right in the lead up to race day. Because peak performance begins with proper preparation.

If you’re chasing a competitive finish, stay locked in. Updates coming soon 👀💥

#conroyperformance #hyrox #update #programme #levelup #performance #coaching #trusttheprocess #hybrid #racedayready #trainsmart #fitness

𝗛𝗬𝗥𝗢𝗫 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗠𝗘 𝗨𝗣𝗗𝗔𝗧𝗘 🔥

Time for an upgrade. I’m making some key changes to the current programme and dropping 𝗩𝗼𝗹𝘂𝗺𝗲 𝟮 very soon.

This new version lets you choose your focus. Athletes will be able to opt for a 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 or 𝗿𝘂𝗻𝗻𝗶𝗻𝗴 bias track via fitr, based on initial testing, removing guesswork. This will also be retested proving that the training works.

PLUS, I’ll be teaming up with a 𝘀𝗽𝗼𝗿𝘁𝘀 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗶𝘀𝘁 to make sure you’re fuelling right in the lead up to race day. Because peak performance begins with proper preparation.

If you’re chasing a competitive finish, stay locked in. Updates coming soon 👀💥

#conroyperformance #hyrox #update #programme #levelup #performance #coaching #trusttheprocess #hybrid #racedayready #trainsmart #fitness

𝗕𝗘𝗦𝗣𝗢𝗞𝗘 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 𝗦𝗣𝗢𝗧𝗦 𝗔𝗩𝗔𝗜𝗟𝗔𝗕𝗟𝗘 📣

Whether you’re looking to elevate your training, prepare for an upcoming competition, or recover from injury, Conroy Performance is committed to supporting your journey every step of the way.

Benefits of 1-1 Bespoke Online Coaching ⬇️

- Rediscover your passion for training.
- Structured around your individual goals to help you reach your full potential.
- A results-driven approach that builds your understanding of both the what and the why behind your training.
- Thoughtfully designed programming grounded in science, not guesswork.
- Continuous support to ensure steady and timely progress.

Curious about how 1-1 bespoke online coaching could support your goals? Fill out our online coaching form, and we’ll schedule a discovery call to explore your next steps 😊

#conroyperformance #onlinecoaching #trusttheprocess #trainsmart #bespoke

𝗕𝗘𝗦𝗣𝗢𝗞𝗘 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 𝗦𝗣𝗢𝗧𝗦 𝗔𝗩𝗔𝗜𝗟𝗔𝗕𝗟𝗘 📣

Whether you’re looking to elevate your training, prepare for an upcoming competition, or recover from injury, Conroy Performance is committed to supporting your journey every step of the way.

Benefits of 1-1 Bespoke Online Coaching ⬇️

- Rediscover your passion for training.
- Structured around your individual goals to help you reach your full potential.
- A results-driven approach that builds your understanding of both the what and the why behind your training.
- Thoughtfully designed programming grounded in science, not guesswork.
- Continuous support to ensure steady and timely progress.

Curious about how 1-1 bespoke online coaching could support your goals? Fill out our online coaching form, and we’ll schedule a discovery call to explore your next steps 😊

#conroyperformance #onlinecoaching #trusttheprocess #trainsmart #bespoke

𝗤𝘂𝗶𝘁 𝗷𝘂𝗺𝗽𝗶𝗻𝗴 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗹𝗲𝗮𝗻 🙅‍♂️

In my coaching experience, this common fault happens often due to a lifter not exposing themselves early enough to moving in under the bar. At some point you will need to, so the earlier, the better.

Here are some general 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗮𝘁𝗶𝗼𝗻𝘀 that can help eliminate jumping forward ⬇️

1️⃣ 𝗣𝗮𝘂𝘀𝗲 𝗿𝗲𝗽𝘀 - this helps with the coordination of adjustments and the transition phases of the lift. Pause reps will help you gain confidence and strength at each position.

2️⃣ 𝗘𝗰𝗰𝗲𝗻𝘁𝗿𝗶𝗰 𝗧𝗡𝗚 𝗿𝗲𝗽𝘀 - this forces you to be hyperaware of your positions. It will help with the first and second pull and at what point you should be transitioning to get shoulders behind the bar.

3️⃣ 𝗙𝗲𝗲𝗱𝗯𝗮𝗰𝗸 𝗳𝗿𝗼𝗺 𝗮 𝗹𝗶𝗻𝗲 𝗼𝗻 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿 - this provides an external cue to keep your feet behind the line and make the necessary changes.

4️⃣ 𝗟𝗼𝘄𝗲𝗿 𝗯𝗮𝗰𝗸 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻𝗶𝗻𝗴 - hammer the stuff that will get your lower back strong, enabling you to stay over that bar.

Give these a go and watch your clean 📈

#conroyperformance #weightlifting #lift #technique #fault #fix #training #fitness #trusttheprocess #coaching #levelup

𝗤𝘂𝗶𝘁 𝗷𝘂𝗺𝗽𝗶𝗻𝗴 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗹𝗲𝗮𝗻 🙅‍♂️

In my coaching experience, this common fault happens often due to a lifter not exposing themselves early enough to moving in under the bar. At some point you will need to, so the earlier, the better.

Here are some general 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗮𝘁𝗶𝗼𝗻𝘀 that can help eliminate jumping forward ⬇️

1️⃣ 𝗣𝗮𝘂𝘀𝗲 𝗿𝗲𝗽𝘀 - this helps with the coordination of adjustments and the transition phases of the lift. Pause reps will help you gain confidence and strength at each position.

2️⃣ 𝗘𝗰𝗰𝗲𝗻𝘁𝗿𝗶𝗰 𝗧𝗡𝗚 𝗿𝗲𝗽𝘀 - this forces you to be hyperaware of your positions. It will help with the first and second pull and at what point you should be transitioning to get shoulders behind the bar.

3️⃣ 𝗙𝗲𝗲𝗱𝗯𝗮𝗰𝗸 𝗳𝗿𝗼𝗺 𝗮 𝗹𝗶𝗻𝗲 𝗼𝗻 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿 - this provides an external cue to keep your feet behind the line and make the necessary changes.

4️⃣ 𝗟𝗼𝘄𝗲𝗿 𝗯𝗮𝗰𝗸 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻𝗶𝗻𝗴 - hammer the stuff that will get your lower back strong, enabling you to stay over that bar.

Give these a go and watch your clean 📈

#conroyperformance #weightlifting #lift #technique #fault #fix #training #fitness #trusttheprocess #coaching #levelup

𝗛𝗼𝗻𝗲𝘀𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴, 𝗵𝗼𝗻𝗲𝘀𝘁 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 🤜🤛

I have been working with Rob online for about 6 months now, with one clear goal: level up every aspect of his training to give him the best shot at competing.

Rob’s made huge strides across the board in his CrossFit game - proof of the consistency, passion, and purpose he’s brought to the process. Watching his growth has been awesome and it’s only just the beginning.

𝗟𝗲𝘁’𝘀 𝗸𝗲𝗲𝗽 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 @robgurneyfitness 📈

#conroyperformance #progress #levelup #crossfit #training #fitness #coaching #trusttheprocess #trainsmart #gains

𝗛𝗼𝗻𝗲𝘀𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴, 𝗵𝗼𝗻𝗲𝘀𝘁 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 🤜🤛

I have been working with Rob online for about 6 months now, with one clear goal: level up every aspect of his training to give him the best shot at competing.

Rob’s made huge strides across the board in his CrossFit game - proof of the consistency, passion, and purpose he’s brought to the process. Watching his growth has been awesome and it’s only just the beginning.

𝗟𝗲𝘁’𝘀 𝗸𝗲𝗲𝗽 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 @robgurneyfitness 📈

#conroyperformance #progress #levelup #crossfit #training #fitness #coaching #trusttheprocess #trainsmart #gains

𝗜𝘀 𝘆𝗼𝘂𝗿 𝗴𝗿𝗶𝗽 𝘁𝗵𝗲 𝗹𝗶𝗺𝗶𝘁𝗶𝗻𝗴 𝗳𝗮𝗰𝘁𝗼𝗿 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘁𝗼𝗲𝘀 𝘁𝗼 𝗯𝗮𝗿?

If it is, this is what I normally encourage ⬇️

1️⃣ 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲 on jumping up to the bar - THINK grips over and knuckles over the bar.
2️⃣ Increase 𝗚𝗿𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 - go heavy and use exercises that tax the grip away from the toes to bar.
3️⃣ More 𝗴𝗿𝗶𝗽 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲 exposure - These can be additional or optional pieces that repeatedly expose your grip.

Below is an example…

3 Rounds:

30m Sled Pull @ bodyweight OR 2 15ft Rope Climb
Rest 15s
50m Heavy Farmers Carry @ 2 x 30/20kg
Rest 15s
10-12 Fat Grip Bicep Curls @ 30/20kg
*Rest 60s between sets.

Hanging from a bar is no easy feat, especially when a skill is involved. Give the above a go and watch your TTB go through the roof 🚀

#conroyperformance #crossfit #levelup #toestobar #gymnastics #grip #training #coaching #trusttheprocess #trainsmart

𝗜𝘀 𝘆𝗼𝘂𝗿 𝗴𝗿𝗶𝗽 𝘁𝗵𝗲 𝗹𝗶𝗺𝗶𝘁𝗶𝗻𝗴 𝗳𝗮𝗰𝘁𝗼𝗿 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘁𝗼𝗲𝘀 𝘁𝗼 𝗯𝗮𝗿?

If it is, this is what I normally encourage ⬇️

1️⃣ 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲 on jumping up to the bar - THINK grips over and knuckles over the bar.
2️⃣ Increase 𝗚𝗿𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 - go heavy and use exercises that tax the grip away from the toes to bar.
3️⃣ More 𝗴𝗿𝗶𝗽 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲 exposure - These can be additional or optional pieces that repeatedly expose your grip.

Below is an example…

3 Rounds:

30m Sled Pull @ bodyweight OR 2 15ft Rope Climb
Rest 15s
50m Heavy Farmers Carry @ 2 x 30/20kg
Rest 15s
10-12 Fat Grip Bicep Curls @ 30/20kg
*Rest 60s between sets.

Hanging from a bar is no easy feat, especially when a skill is involved. Give the above a go and watch your TTB go through the roof 🚀

#conroyperformance #crossfit #levelup #toestobar #gymnastics #grip #training #coaching #trusttheprocess #trainsmart

𝗧𝗿𝗮𝗶𝗻 𝗦𝗺𝗮𝗿𝘁𝗲𝗿, 𝗡𝗼𝘁 𝗛𝗮𝗿𝗱𝗲𝗿 🔥

The concept of seeking and applying ‘the minimum effective dose’ (MED) is core to my coaching beliefs and has been for some time.

The MED suggests that even a small amount of well-structured training can lead to the adaptations we are seeking.

I’ve seen far too many athletes over the years with the mindset that more is better, and in reality, it’s what’s probably holding you back.

There are so many tools at our fingertips that can help us understand where the sweet spot is, and in my opinion, it’s important to know what keeps us there.

𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿…the body responds better with quality, not quantity. Let’s ditch the “more is better” mindset and commit to intentional, effective training for long-lasting results 😊

#conroyperformance #trainsmart #minimumeffectivedose #lessismore #qualityoverquantity #fitness #training #coaching #trusttheprocess

𝗧𝗿𝗮𝗶𝗻 𝗦𝗺𝗮𝗿𝘁𝗲𝗿, 𝗡𝗼𝘁 𝗛𝗮𝗿𝗱𝗲𝗿 🔥

The concept of seeking and applying ‘the minimum effective dose’ (MED) is core to my coaching beliefs and has been for some time.

The MED suggests that even a small amount of well-structured training can lead to the adaptations we are seeking.

I’ve seen far too many athletes over the years with the mindset that more is better, and in reality, it’s what’s probably holding you back.

There are so many tools at our fingertips that can help us understand where the sweet spot is, and in my opinion, it’s important to know what keeps us there.

𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿…the body responds better with quality, not quantity. Let’s ditch the “more is better” mindset and commit to intentional, effective training for long-lasting results 😊

#conroyperformance #trainsmart #minimumeffectivedose #lessismore #qualityoverquantity #fitness #training #coaching #trusttheprocess

𝗠𝘆 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗣𝗵𝗶𝗹𝗼𝘀𝗼𝗽𝗵𝘆 😊

This one really got me thinking about the values and principles I hold close as a coach.

Shaped by my education, countless hours on the gym floor, recent experiences with online coaching, and walking the walk as an athlete myself.

These core beliefs guide my day-to-day coaching and will continue to do so for years to come.

For me, coaching goes far beyond sets, reps, and technique. It’s about fostering growth, building confidence, and empowering individuals to become the best version of themselves - both inside and outside the gym.

𝗖𝗼𝗮𝗰𝗵 𝗗𝗲𝗻 ✌️

#conroyperformance #coaching #philosophy #skininthegame #fitness

𝗠𝘆 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗣𝗵𝗶𝗹𝗼𝘀𝗼𝗽𝗵𝘆 😊

This one really got me thinking about the values and principles I hold close as a coach.

Shaped by my education, countless hours on the gym floor, recent experiences with online coaching, and walking the walk as an athlete myself.

These core beliefs guide my day-to-day coaching and will continue to do so for years to come.

For me, coaching goes far beyond sets, reps, and technique. It’s about fostering growth, building confidence, and empowering individuals to become the best version of themselves - both inside and outside the gym.

𝗖𝗼𝗮𝗰𝗵 𝗗𝗲𝗻 ✌️

#conroyperformance #coaching #philosophy #skininthegame #fitness

𝐅𝐢𝐱𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐭𝐚𝐫𝐟𝐢𝐬𝐡 🎣

There’s always the temptation to get carried way with what’s on the bar and technique goes out of the window.

If this is the case, at some point, you’ll have to go back to the drawing board and work on getting in underneath the bar rather than throwing your feet out wider.

Add these exercises into the mix and tag someone that needs to stop ‘star-fishing’ 👇

#conroyperformance #powerclean #olympiclifting #starfish #fix #training #fitness #performance #trusttheprocess

𝐅𝐢𝐱𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐭𝐚𝐫𝐟𝐢𝐬𝐡 🎣

There’s always the temptation to get carried way with what’s on the bar and technique goes out of the window.

If this is the case, at some point, you’ll have to go back to the drawing board and work on getting in underneath the bar rather than throwing your feet out wider.

Add these exercises into the mix and tag someone that needs to stop ‘star-fishing’ 👇

#conroyperformance #powerclean #olympiclifting #starfish #fix #training #fitness #performance #trusttheprocess

Taper/Race week recommendations 😊

With Glasgow and Malaga around the corner - make sure you’re dialed in and ready to perform at your best! Here’s what you need to focus on:

🔥 𝗞𝗲𝗲𝗽 𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆, 𝗿𝗲𝗱𝘂𝗰𝗲 𝘃𝗼𝗹𝘂𝗺𝗲 – The hard work is done. Avoid cramming in brutal sessions that drain your CNS. Prioritise feeling rested and sharp.

👟 𝗦𝘁𝗶𝗰𝗸 𝘁𝗼 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 – Race week isn’t the time to experiment. Keep the same shoes, nutrition, and fueling strategy that have worked for you in training.

🍞 𝗖𝗮𝗿𝗯𝘀 𝗮𝗿𝗲 𝗞𝗜𝗡𝗚 – Hyrox demands high-intensity output, which means your body needs readily available carbohydrates. Prioritise carb intake leading up to and on race day!

📈 𝗛𝗮𝘃𝗲 𝗮 𝗿𝗮𝗰𝗲 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 – Don’t wing it! Know the course, warm up properly, and be smart about transitions. The little details can save you time.

🏃‍♂️ 𝗥𝘂𝗻 𝗬𝗢𝗨𝗥 𝗿𝗮𝗰𝗲 – Trust your training. Stick to a realistic pace based on your training feedback. If you’re in doubles, have a clear plan with your partner.

Lock in, execute, and dominate race day. Best of luck and let’s go! 🔥🏆

#conroyperformance #hyroxtraining #hyrox #taper #training #performance #raceready #trusttheprocess #letsgo

Taper/Race week recommendations 😊

With Glasgow and Malaga around the corner - make sure you’re dialed in and ready to perform at your best! Here’s what you need to focus on:

🔥 𝗞𝗲𝗲𝗽 𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆, 𝗿𝗲𝗱𝘂𝗰𝗲 𝘃𝗼𝗹𝘂𝗺𝗲 – The hard work is done. Avoid cramming in brutal sessions that drain your CNS. Prioritise feeling rested and sharp.

👟 𝗦𝘁𝗶𝗰𝗸 𝘁𝗼 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 – Race week isn’t the time to experiment. Keep the same shoes, nutrition, and fueling strategy that have worked for you in training.

🍞 𝗖𝗮𝗿𝗯𝘀 𝗮𝗿𝗲 𝗞𝗜𝗡𝗚 – Hyrox demands high-intensity output, which means your body needs readily available carbohydrates. Prioritise carb intake leading up to and on race day!

📈 𝗛𝗮𝘃𝗲 𝗮 𝗿𝗮𝗰𝗲 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 – Don’t wing it! Know the course, warm up properly, and be smart about transitions. The little details can save you time.

🏃‍♂️ 𝗥𝘂𝗻 𝗬𝗢𝗨𝗥 𝗿𝗮𝗰𝗲 – Trust your training. Stick to a realistic pace based on your training feedback. If you’re in doubles, have a clear plan with your partner.

Lock in, execute, and dominate race day. Best of luck and let’s go! 🔥🏆

#conroyperformance #hyroxtraining #hyrox #taper #training #performance #raceready #trusttheprocess #letsgo

My online coaching process 🔥👇

1️⃣ 𝗜𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗴𝗮𝘁𝗵𝗲𝗿𝗶𝗻𝗴 + 𝗱𝗶𝗰𝗼𝘃𝗲𝗿𝘆 𝗰𝗮𝗹𝗹
2️⃣ 𝗦𝗰𝗿𝗲𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮 𝘀𝗼𝗹𝗶𝗱 𝗳𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻
3️⃣ 𝗗𝗲𝗹𝗶𝘃𝗲𝗿𝗶𝗻𝗴 𝗮 𝗽𝗹𝗮𝗻 𝗼𝗳 𝗮𝗰𝘁𝗶𝗼𝗻
4️⃣ 𝗪𝗲𝗲𝗸𝗹𝘆 𝗖𝗵𝗲𝗰𝗸 𝗶𝗻𝘀 (𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗳𝗮𝗶𝗹)
5️⃣ 𝗠𝗼𝗻𝘁𝗵𝗹𝘆 𝗿𝗲𝘃𝗶𝗲𝘄𝘀 (𝗜 𝘂𝘀𝗲 𝗟𝗼𝗼𝗺)

The goal is always to deliver a service that not only delivers results, BUT retains clients in the process.

DC 🤙

#conroyperformance #onlinecoaching #detailmatters #fitness #training #coach
#trusttheprocess #levelup #trainsmart

My online coaching process 🔥👇

1️⃣ 𝗜𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗴𝗮𝘁𝗵𝗲𝗿𝗶𝗻𝗴 + 𝗱𝗶𝗰𝗼𝘃𝗲𝗿𝘆 𝗰𝗮𝗹𝗹
2️⃣ 𝗦𝗰𝗿𝗲𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮 𝘀𝗼𝗹𝗶𝗱 𝗳𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻
3️⃣ 𝗗𝗲𝗹𝗶𝘃𝗲𝗿𝗶𝗻𝗴 𝗮 𝗽𝗹𝗮𝗻 𝗼𝗳 𝗮𝗰𝘁𝗶𝗼𝗻
4️⃣ 𝗪𝗲𝗲𝗸𝗹𝘆 𝗖𝗵𝗲𝗰𝗸 𝗶𝗻𝘀 (𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗳𝗮𝗶𝗹)
5️⃣ 𝗠𝗼𝗻𝘁𝗵𝗹𝘆 𝗿𝗲𝘃𝗶𝗲𝘄𝘀 (𝗜 𝘂𝘀𝗲 𝗟𝗼𝗼𝗺)

The goal is always to deliver a service that not only delivers results, BUT retains clients in the process.

DC 🤙

#conroyperformance #onlinecoaching #detailmatters #fitness #training #coach
#trusttheprocess #levelup #trainsmart

I’m not saying I’m the best, but sticking to a solid process makes all the difference.

A common challenge in injury rehab is hitting an early plateau. This can happen for several reasons, but often it’s because the quality of care isn’t where it needs to be.

I’ve experienced this myself, which is why every client who follows our rehab pathway continues to make progress - it’s all about the care they receive.

If you’re struggling to bounce back from an injury, reach out and book a discovery call. Let’s get you back on track! 💪

#conroyperformance #rehabilitation #injury #coaching #rebuild #fitness #care #trusttheprocess #harpenden

I’m not saying I’m the best, but sticking to a solid process makes all the difference.

A common challenge in injury rehab is hitting an early plateau. This can happen for several reasons, but often it’s because the quality of care isn’t where it needs to be.

I’ve experienced this myself, which is why every client who follows our rehab pathway continues to make progress - it’s all about the care they receive.

If you’re struggling to bounce back from an injury, reach out and book a discovery call. Let’s get you back on track! 💪

#conroyperformance #rehabilitation #injury #coaching #rebuild #fitness #care #trusttheprocess #harpenden

𝐅𝐫𝐨𝐦 𝐝𝐢𝐬𝐜 𝐡𝐞𝐫𝐧𝐢𝐚𝐭𝐢𝐨𝐧 𝐭𝐨 𝐟𝐢𝐫𝐬𝐭 𝐇𝐲𝐫𝐨𝐱 🔥

Over the moon for client @jrosethorn on bouncing back from injury and smashing her first race in Vienna.

The reality of rehab…

Sometimes, clients experience flare-ups or even go backwards, it’s normal. What matters the most is a positive trajectory. Many variables are controllable and it’s up to us as coaches to guide clients to a fitter/stronger version of themselves compared to where they were before the injury.

Awesome job and well done 👏

#conroyperformance #rehabilitation #discherniation #backpain #fitness #training #performance #brickbybrick #trusttheprocess #rebuild #hyrox

𝐅𝐫𝐨𝐦 ��𝐝𝐢𝐬𝐜 𝐡𝐞𝐫𝐧𝐢𝐚𝐭𝐢𝐨𝐧 𝐭𝐨 𝐟𝐢𝐫𝐬𝐭 𝐇𝐲𝐫𝐨𝐱 🔥

Over the moon for client @jrosethorn on bouncing back from injury and smashing her first race in Vienna.

The reality of rehab…

Sometimes, clients experience flare-ups or even go backwards, it’s normal. What matters the most is a positive trajectory. Many variables are controllable and it’s up to us as coaches to guide clients to a fitter/stronger version of themselves compared to where they were before the injury.

Awesome job and well done 👏

#conroyperformance #rehabilitation #discherniation #backpain #fitness #training #performance #brickbybrick #trusttheprocess #rebuild #hyrox

𝗢𝗳𝗳𝘀𝗲𝘁 𝗦𝗶𝗻𝗴𝗹𝗲 𝗔𝗿𝗺 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀 😍

When it comes to upping your single arm upper body strength, the offset variation is a favourite of mine.

This is simply because moving off the side of the bench forces you to recruit way more of the body. The aim should be to have almost half of the torso off.

I often use these in superset settings paired with some form of vertical or horizontal pulling work and also in accessory pieces.

If you haven’t tried this variation, get onit!

#conroyperformance #upperbody #unilateral #strength #fitness #training #levelup #bodybuilding #trusttheprocess

𝗢𝗳𝗳𝘀𝗲𝘁 𝗦𝗶𝗻𝗴𝗹𝗲 𝗔𝗿𝗺 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀 😍

When it comes to upping your single arm upper body strength, the offset variation is a favourite of mine.

This is simply because moving off the side of the bench forces you to recruit way more of the body. The aim should be to have almost half of the torso off.

I often use these in superset settings paired with some form of vertical or horizontal pulling work and also in accessory pieces.

If you haven’t tried this variation, get onit!

#conroyperformance #upperbody #unilateral #strength #fitness #training #levelup #bodybuilding #trusttheprocess

If you’ve just signed up for 𝐇𝐲𝐫𝐨𝐱 𝐋𝐨𝐧𝐝𝐨𝐧, then this is for you 🫵

Whether you’re a first timer looking to compete with confidence, or a seasoned athlete looking to crush your next race, don’t leave it to chance.

Throughout the 12 weeks on the programme you’ll be educated and supported, alongside other athletes, removing the guesswork and giving you the edge for race day.

We’ve helped many competitors in various categories prepare for Hyrox and guarantee results on this programme.

Now is the time, get signed via the link in the BIO. Bespoke options are also open for those who want a more individualised approach.

𝐋𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤 🧨

📸 @sweatcreative_

#conroyperformance #hyrox #training #programme #levelup #performance #coaching #trusttheprocess #gains #gettheedge

If you’ve just signed up for 𝐇𝐲𝐫𝐨𝐱 𝐋𝐨𝐧𝐝𝐨𝐧, then this is for you 🫵

Whether you’re a first timer looking to compete with confidence, or a seasoned athlete looking to crush your next race, don’t leave it to chance.

Throughout the 12 weeks on the programme you’ll be educated and supported, alongside other athletes, removing the guesswork and giving you the edge for race day.

We’ve helped many competitors in various categories prepare for Hyrox and guarantee results on this programme.

Now is the time, get signed via the link in the BIO. Bespoke options are also open for those who want a more individualised approach.

𝐋𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤 🧨

📸 @sweatcreative_

#conroyperformance #hyrox #training #programme #levelup #performance #coaching #trusttheprocess #gains #gettheedge

🚨 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗹𝗶𝗲𝗻𝘁 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁 🚨

Setting aside consistency and hard work, one of the key ingredients to making progress online is giving your coach something to work with.

Whether it be videos, notes, or messages, these open up lines of communication (via feedback) to make you a better athlete.

I love this stuff and it allows me to effectively coach an online client in a manner to keep adherence and satisfaction high.

Thank you Hannah for trusting in Conroy Performance 🙏

#conroyperformance #clientspotlight #onlinecoaching #training #sucess #trusttheprocess #gains

🚨 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗹𝗶𝗲𝗻𝘁 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁 🚨

Setting aside consistency and hard work, one of the key ingredients to making progress online is giving your coach something to work with.

Whether it be videos, notes, or messages, these open up lines of communication (via feedback) to make you a better athlete.

I love this stuff and it allows me to effectively coach an online client in a manner to keep adherence and satisfaction high.

Thank you Hannah for trusting in Conroy Performance 🙏

#conroyperformance #clientspotlight #onlinecoaching #training #sucess #trusttheprocess #gains

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 (𝗽𝗮𝗿𝘁 𝟮) 🧠

Here we take a look at the rest of the patterns that make up resisting movement of the spine.

I like to use these exercises in warm ups, at the back end of sessions, or even as standalone parts to address weaknesses.

As already mentioned in my last post, you’ve got to back this up with going heavy 💪

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #purpose #brickbybrick #ownit

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 (𝗽𝗮𝗿𝘁 𝟮) 🧠

Here we take a look at the rest of the patterns that make up resisting movement of the spine.

I like to use these exercises in warm ups, at the back end of sessions, or even as standalone parts to address weaknesses.

As already mentioned in my last post, you’ve got to back this up with going heavy 💪

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #purpose #brickbybrick #ownit

Healthy spine 😌

Flex, extend, rotate, load it up.

Making time for this stuff is a no brainier…get the good things done.

Some of my favs ☝️

#fightingthegoodfight #spine #backpain #spinehealth #strong #flexible #training #fitness #foundations #performance #backpain #rehab #trusttheprocess

Healthy spine 😌

Flex, extend, rotate, load it up.

Making time for this stuff is a no brainier…get the good things done.

Some of my favs ☝️

#fightingthegoodfight #spine #backpain #spinehealth #strong #flexible #training #fitness #foundations #performance #backpain #rehab #trusttheprocess

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 🧠

I like to split this into two categories; creating movement of the spine and resisting movement of the spine.

Altogether there are 8 patterns and in this video (part 1) I cover 4 of them that create spine movement.

There are a variety of exercises that you can use for these patterns, and I’ve tried to use some that I regularly use with clients.

Don’t forget to back these up by going heavy in your main lifts.

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #strength #purpose #trainsmart

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 🧠

I like to split this into two categories; creating movement of the spine and resisting movement of the spine.

Altogether there are 8 patterns and in this video (part 1) I cover 4 of them that create spine movement.

There are a variety of exercises that you can use for these patterns, and I’ve tried to use some that I regularly use with clients.

Don’t forget to back these up by going heavy in your main lifts.

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #strength #purpose #trainsmart

𝗣𝗿𝗲 𝗢𝗿𝗱𝗲𝗿 𝗡𝗼𝘄 🧾

New oversized designs courtesy of @sweatcreative_

Tees - 1 = £25, 2 = £40.

Drop me a message if you’d like one 😊

#conroyperformance #tshirt #newstash #performance #athlete #fitness #training #gymwear #levelup #gains

𝗣𝗿𝗲 𝗢𝗿𝗱𝗲𝗿 𝗡𝗼𝘄 🧾

New oversized designs courtesy of @sweatcreative_

Tees - 1 = £25, 2 = £40.

Drop me a message if you’d like one 😊

#conroyperformance #tshirt #newstash #performance #athlete #fitness #training #gymwear #levelup #gains

The notion that you can train at 90%+ most days of the week is a myth!

There will certainly be times when you need to push the envelope of performance, leaving you feeling beaten up. However, this should be done with the sole purpose of making sure you bounce back stronger.

A useful way of thinking about this is a neural battery. Some days you are going to rinse the battery, and other days, you’ll spare it. This allows you to maximally stimulate the different biological systems with sufficient recovery.

There are several ways you can manage how much stress the CNS tolerates within a training week, and using high, moderate and low-stress training days is a solid option.

As mentioned you could also use high vs. low stress days. This may be more applicable to those with a lower training age/less experience.

A great real-life example of this is working with in-person/online clients who have a higher level of external stressors. When programming like this we can help to reduce stress where needed.

I hope you are enjoying these whiteboard sessions. Stay tuned for more on this subject 😊

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

The notion that you can train at 90%+ most days of the week is a myth!

There will certainly be times when you need to push the envelope of performance, leaving you feeling beaten up. However, this should be done with the sole purpose of making sure you bounce back stronger.

A useful way of thinking about this is a neural battery. Some days you are going to rinse the battery, and other days, you’ll spare it. This allows you to maximally stimulate the different biological systems with sufficient recovery.

There are several ways you can manage how much stress the CNS tolerates within a training week, and using high, moderate and low-stress training days is a solid option.

As mentioned you could also use high vs. low stress days. This may be more applicable to those with a lower training age/less experience.

A great real-life example of this is working with in-person/online clients who have a higher level of external stressors. When programming like this we can help to reduce stress where needed.

I hope you are enjoying these whiteboard sessions. Stay tuned for more on this subject 😊

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗯𝗼𝘂𝗻𝗰𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀?

Sometimes, as coaches, we have to tell our clients that they are doing too much or pushing the envelope of performance and aren’t bouncing back between bouts of training.

Stress isn’t just the accumulation of what happens inside the gym, it has a multitude of layers, and it’s something from experience I can shed light on to help others.

Having an awareness of a baseline that you return to is important. Far too often, individuals love the training part but not so much the things that keep the plates spinning.

Obviously, sleep, nutrition and recovery protocols all play a role in making sure you are training for more days than you are not. And this must help back up the discussion using the whiteboard.

Comparing different populations and the application of stress on these can differ either in a way whereby more/less stress can be tolerated, therefore this could change recovery.

And lastly, more coming on this subject, specifically how you can avoid being under-recovered. Stay tuned.

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗯𝗼𝘂𝗻𝗰𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀?

Sometimes, as coaches, we have to tell our clients that they are doing too much or pushing the envelope of performance and aren’t bouncing back between bouts of training.

Stress isn’t just the accumulation of what happens inside the gym, it has a multitude of layers, and it’s something from experience I can shed light on to help others.

Having an awareness of a baseline that you return to is important. Far too often, individuals love the training part but not so much the things that keep the plates spinning.

Obviously, sleep, nutrition and recovery protocols all play a role in making sure you are training for more days than you are not. And this must help back up the discussion using the whiteboard.

Comparing different populations and the application of stress on these can differ either in a way whereby more/less stress can be tolerated, therefore this could change recovery.

And lastly, more coming on this subject, specifically how you can avoid being under-recovered. Stay tuned.

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

One from our fixed-length Hyrox programme 💦

This is a specific Hyrox conditioning piece from the start of the intensification block. From week five, there is an introduction of more running. Details below ⬇️

𝗣𝗥𝗘𝗣 [AMRAP 𝟲-𝟴 𝗺𝗶𝗻𝘀]

200m Run
12 Wall Ball
10 Burpee
20m Farmers Carry @ category weight

then,

𝗙𝗢𝗥 𝗧𝗜𝗠𝗘:

Buy in - 1k Row

into…

1000m Run
50 Walking Sandbag Lunges @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
800m Run
40 American KB Swings @ 24/16𝘬𝘨
600m Run
30 Wall ball @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
400m Run
20 Burpee Board Jumps
200m Run
10 20m Length Farmers Carry @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵

into…

Buy out - 1k Row

📝 A total of 3k running. This is a specific piece that will be challenging. The aim should be to push the running pace as the distances decrease. For example 1k @ 4.30 and 800m @ 4.25/km. Break up the exercise into big sets. Keep the rowing at a moderate pace, but shoot for a faster finish. You’ll definitely see a high % of threshold on this one.

#conroyperformance #hyrox #workout #running #conditioning #endurance #training #fitness #bigsweat #trusttheprocess #leavenoregrets

One from our fixed-length Hyrox programme 💦

This is a specific Hyrox conditioning piece from the start of the intensification block. From week five, there is an introduction of more running. Details below ⬇️

𝗣𝗥𝗘𝗣 [AMRAP 𝟲-𝟴 𝗺𝗶𝗻𝘀]

200m Run
12 Wall Ball
10 Burpee
20m Farmers Carry @ category weight

then,

𝗙𝗢𝗥 𝗧𝗜𝗠𝗘:

Buy in - 1k Row

into…

1000m Run
50 Walking Sandbag Lunges @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
800m Run
40 American KB Swings @ 24/16𝘬𝘨
600m Run
30 Wall ball @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
400m Run
20 Burpee Board Jumps
200m Run
10 20m Length Farmers Carry @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵

into…

Buy out - 1k Row

📝 A total of 3k running. This is a specific piece that will be challenging. The aim should be to push the running pace as the distances decrease. For example 1k @ 4.30 and 800m @ 4.25/km. Break up the exercise into big sets. Keep the rowing at a moderate pace, but shoot for a faster finish. You’ll definitely see a high % of threshold on this one.

#conroyperformance #hyrox #workout #running #conditioning #endurance #training #fitness #bigsweat #trusttheprocess #leavenoregrets

𝗪𝗮𝘃𝗲 𝗟𝗼𝗮𝗱𝗶𝗻𝗴 🚀

Strength can take time to develop and requires great attention to detail, recovery, and progress to stay the course. A way in which you can maximise short-term strength performance is through wave loading.

𝗛𝗼𝘄 𝗱𝗼𝗲𝘀 𝗶𝘁 𝘄𝗼𝗿𝗸?

Wave loading is an effective way of peaking strength in a very short amount of time due to post-activation potentiation (PAP). It’s a bit complex from a physiology standpoint, but in short, wave loading helps the nervous system fire at increased rates, while also improving muscle fiber activation. These are both very effective ways to boost overall maximal strength/force production in a very short amount of time.

𝗔𝗻 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 (𝘢𝘴 𝘱𝘦𝘳 𝘵𝘩𝘦 𝘷𝘪𝘥𝘦𝘰)

Back Squat Waves

𝘞𝘢𝘷𝘦 1
3 reps @ 85%
2 reps @ 87%
1 rep @ 89%
-
𝘞𝘢𝘷𝘦 2
3 reps @ 87%
2 reps @ 89%
1 rep @ 91%
-
𝘞𝘢𝘷𝘦 3
3 reps @ 89%
2 reps @ 91%
1 rep @ 93%

*they can also be used in higher rep ranges such as 7-5-3, but remember these could be more effective in 2 waves due to more reps. My favourite way of using these is every 2-3 mins until all waves are complete.

𝗧𝗼 𝘀𝘂𝗺𝗺𝗮𝗿𝗶𝘀𝗲

Wave loading is a training technique that can be beneficial in increasing strength and power in athletes training at higher loads/percentages. These can be programmed to break plateaus, leading up to competitions, or before planned max testing. A solid option that leads to maximal force output and neuromuscular activation, allowing for enhanced performances.

#conroyperformance #crossfit #fitness #functionalfitness #waveloading #gains #training #programming #performance #trainsmart #coaching #levelup #power #strengthandconditioning

𝗪𝗮𝘃𝗲 𝗟𝗼𝗮𝗱𝗶𝗻𝗴 🚀

Strength can take time to develop and requires great attention to detail, recovery, and progress to stay the course. A way in which you can maximise short-term strength performance is through wave loading.

𝗛𝗼𝘄 𝗱𝗼𝗲𝘀 𝗶𝘁 𝘄𝗼𝗿𝗸?

Wave loading is an effective way of peaking strength in a very short amount of time due to post-activation potentiation (PAP). It’s a bit complex from a physiology standpoint, but in short, wave loading helps the nervous system fire at increased rates, while also improving muscle fiber activation. These are both very effective ways to boost overall maximal strength/force production in a very short amount of time.

𝗔𝗻 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 (𝘢𝘴 𝘱𝘦𝘳 𝘵𝘩𝘦 𝘷𝘪𝘥𝘦𝘰)

Back Squat Waves

𝘞𝘢𝘷𝘦 1
3 reps @ 85%
2 reps @ 87%
1 rep @ 89%
-
𝘞𝘢𝘷𝘦 2
3 reps @ 87%
2 reps @ 89%
1 rep @ 91%
-
𝘞𝘢𝘷𝘦 3
3 reps @ 89%
2 reps @ 91%
1 rep @ 93%

*they can also be used in higher rep ranges such as 7-5-3, but remember these could be more effective in 2 waves due to more reps. My favourite way of using these is every 2-3 mins until all waves are complete.

𝗧𝗼 𝘀𝘂𝗺𝗺𝗮𝗿𝗶𝘀𝗲

Wave loading is a training technique that can be beneficial in increasing strength and power in athletes training at higher loads/percentages. These can be programmed to break plateaus, leading up to competitions, or before planned max testing. A solid option that leads to maximal force output and neuromuscular activation, allowing for enhanced performances.

#conroyperformance #crossfit #fitness #functionalfitness #waveloading #gains #training #programming #performance #trainsmart #coaching #levelup #power #strengthandconditioning

𝐀𝐧𝐝 𝐭𝐡𝐚𝐭’𝐬 𝐚 𝐰𝐫𝐚𝐩 😊

An incredible year of coaching both in person and online.

I’m exceptionally proud of everyone that has been a part of the business this year, none of this growth would be possible without you.

Huge appreciation and thanks to both @wetrainharpenden and @crossfitverulamium, not just for being great communities, but for the atmosphere and making it an environment that makes coaching worthwhile, I appreciate it a lot.

The aim for the new year is to grow more in the online space and to continue to deliver a top quality service for the clients we work with.

Looking forward to 𝟮𝟬𝟮𝟱. Thank you & Happy New Year ✌️

#conroyperformance #coaching #fitness #training #positivevibes #proud #levelup #grateful #happynewyear #journey

𝐀𝐧𝐝 𝐭𝐡𝐚𝐭’𝐬 𝐚 𝐰𝐫𝐚𝐩 😊

An incredible year of coaching both in person and online.

I’m exceptionally proud of everyone that has been a part of the business this year, none of this growth would be possible without you.

Huge appreciation and thanks to both @wetrainharpenden and @crossfitverulamium, not just for being great communities, but for the atmosphere and making it an environment that makes coaching worthwhile, I appreciate it a lot.

The aim for the new year is to grow more in the online space and to continue to deliver a top quality service for the clients we work with.

Looking forward to 𝟮𝟬𝟮𝟱. Thank you & Happy New Year ✌️

#conroyperformance #coaching #fitness #training #positivevibes #proud #levelup #grateful #happynewyear #journey

Give this ERG workout a try. If you are looking to blow away the cobwebs post-Christmas indulgence, then this EMOM is perfect 😊

This one has plenty of levels depending on your ability and is aimed at sustaining output for 40 minutes across all three Ergs.

𝗣𝗥𝗘𝗣 [𝟲-𝟴 𝗺𝗶𝗻𝘀]
3 mins Erg of choice + General Mobility

into…

2 rounds:
10 Ring Row
8 e/s Cossack Squat
20s Hollow Bar Hang

then,

𝗘𝗠𝗢𝗠𝟰𝟬
Min 1 - Ski
Min 2 - Bike
Min 3 - Row
Min 4 - Rest

𝗟𝗲𝘃𝗲𝗹/𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 (𝗠/𝗙)
L1 - 15/12
L2 - 17/14
L3 - 19-20/16-17

🎯 Ideally, in this workout you need to hold the same amount of cals for the 10 rounds. Use a whiteboard to keep you accountable and ensure you don’t go out too hot.

⌚️I recommend getting the work done in a 55s window and then transitioning to the next erg. The rest will feel great after 3 consecutive trots in a row.

🫀Heart rate zones = lots of threshold.

𝗧𝗿𝘆 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘁𝗵𝗲 𝘄𝗵𝗲𝗲𝗹𝘀 𝗱𝗼𝗻’𝘁 𝗳𝗮𝗹𝗹 𝗼𝗳𝗳 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝗼𝗻𝗲!

#conroyperformance #crossfit #ergs #flushout #conditioning #endurance #training #fitness #bigsweat #digdeep #trusttheprocess

Give this ERG workout a try. If you are looking to blow away the cobwebs post-Christmas indulgence, then this EMOM is perfect 😊

This one has plenty of levels depending on your ability and is aimed at sustaining output for 40 minutes across all three Ergs.

𝗣𝗥𝗘𝗣 [𝟲-𝟴 𝗺𝗶𝗻𝘀]
3 mins Erg of choice + General Mobility

into…

2 rounds:
10 Ring Row
8 e/s Cossack Squat
20s Hollow Bar Hang

then,

𝗘𝗠𝗢𝗠𝟰𝟬
Min 1 - Ski
Min 2 - Bike
Min 3 - Row
Min 4 - Rest

𝗟𝗲𝘃𝗲𝗹/𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 (𝗠/𝗙)
L1 - 15/12
L2 - 17/14
L3 - 19-20/16-17

🎯 Ideally, in this workout you need to hold the same amount of cals for the 10 rounds. Use a whiteboard to keep you accountable and ensure you don’t go out too hot.

⌚️I recommend getting the work done in a 55s window and then transitioning to the next erg. The rest will feel great after 3 consecutive trots in a row.

🫀Heart rate zones = lots of threshold.

𝗧𝗿𝘆 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘁𝗵𝗲 𝘄𝗵𝗲𝗲𝗹𝘀 𝗱𝗼𝗻’𝘁 𝗳𝗮𝗹𝗹 𝗼𝗳𝗳 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝗼𝗻𝗲!

#conroyperformance #crossfit #ergs #flushout #conditioning #endurance #training #fitness #bigsweat #digdeep #trusttheprocess

1-1 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 Experience 🔊

Here’s another one of our client’s progress to date.

Rob had been coming to my classes for some time and then decided to take his training to the next level.

Having previously worked with bodybuilding coaches it’s been nice helping Rob with the transition to CrossFit.

I’ve provided Rob with the structure and expertise to enable him to reach his goals quicker and in a fashion whereby he understands the ‘sweet spot’.

In the timeframe of 3 months, Rob very rarely misses a training session and has gained a ton of confidence in the process.

A great client to coach, and looking forward to 2025 for some more 𝗚𝗔𝗜𝗡𝗦.

𝗧𝗵𝗮𝗻𝗸 𝘆𝗼𝘂 for the kind words. If you are looking to level up your training in the new year, hit the link in the BIO 😊

📸 @sweatcreative

#conroyperformance #online #coaching #crossfit #performance #injuryfree #trainsmart #training #trusttheprocess #personaltraining #fitness #motivation #positivevibes #brickbybrick

1-1 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 Experience 🔊

Here’s another one of our client’s progress to date.

Rob had been coming to my classes for some time and then decided to take his training to the next level.

Having previously worked with bodybuilding coaches it’s been nice helping Rob with the transition to CrossFit.

I’ve provided Rob with the structure and expertise to enable him to reach his goals quicker and in a fashion whereby he understands the ‘sweet spot’.

In the timeframe of 3 months, Rob very rarely misses a training session and has gained a ton of confidence in the process.

A great client to coach, and looking forward to 2025 for some more 𝗚𝗔𝗜𝗡𝗦.

𝗧𝗵𝗮𝗻𝗸 𝘆𝗼𝘂 for the kind words. If you are looking to level up your training in the new year, hit the link in the BIO 😊

📸 @sweatcreative

#conroyperformance #online #coaching #crossfit #performance #injuryfree #trainsmart #training #trusttheprocess #personaltraining #fitness #motivation #positivevibes #brickbybrick

𝐋𝐨𝐯𝐞 𝐚 𝐜𝐥𝐮𝐬𝐭𝐞𝐫 𝐬𝐞𝐭 🧨

Unlike traditional sets, cluster sets break a set into sub-sets with intra-sets rest periods.

Instead of 1 set of 6 reps, you can break those 6 reps into two or three. Taking a 15-30sec rest between each cluster.

𝗦𝗼𝗺𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲𝘀

Strength focus - Back Squat X 6 reps (2 reps, rest 15s, 2 reps, rest 15s, 2 reps) @ 85% of 1RM.
-
Power focus - Loaded Jumps X 3 reps (1 rep, rest 20s, 1 rep, rest 20s, 1 rep) @ 30% of 1RM.
-
Hypertrophy focus - DB Bench Press X 12 reps (4 reps, rest 10s, 4 reps, rest 10s, 4 reps) @ 70% of 1RM.

𝗥𝗲𝘀𝗲𝗮𝗿𝗰𝗵 (𝗶𝘁 𝘀𝘁𝗮𝗰𝗸𝘀 𝘂𝗽)

Less Fatigue
Tufano et al (2016) compared cluster protocols with a traditional 3x8 session. Participants experienced lower acute fatigue and generated more total power and force during their training session.

Power Output
Morales-Artacho (2018) found that post power phase, the cluster group showed significantly greater improvements in power output across multiple loads compared to the group that did straight sets.

Strength Gains
Oliver et al (2013) compared traditional sets and intra-rest interval sets. They found the intra-rest set group saw greater increases in strength, despite similar volume.

𝗪𝗿𝗮𝗽𝗽𝗶𝗻𝗴 𝗶𝘁 𝘂𝗽

Cluster sets shouldn’t be programmed for beginners. They work very well for main exercises, such as back squats. However, they can be used in many scenarios to help build volume with less fatigue accumulation. If you’re going to use cluster sets, building volume with accumulation blocks is a good idea, but use them when you can to break plateaus.

📸 @sweatcreative_

#conroyperformance #clustersets #training #programmiong #fitness #performance #plateaus #trainsmart #coaching #gains #levelup

𝐋𝐨𝐯𝐞 𝐚 𝐜𝐥𝐮𝐬𝐭𝐞𝐫 𝐬𝐞𝐭 🧨

Unlike traditional sets, cluster sets break a set into sub-sets with intra-sets rest periods.

Instead of 1 set of 6 reps, you can break those 6 reps into two or three. Taking a 15-30sec rest between each cluster.

𝗦𝗼𝗺𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲𝘀

Strength focus - Back Squat X 6 reps (2 reps, rest 15s, 2 reps, rest 15s, 2 reps) @ 85% of 1RM.
-
Power focus - Loaded Jumps X 3 reps (1 rep, rest 20s, 1 rep, rest 20s, 1 rep) @ 30% of 1RM.
-
Hypertrophy focus - DB Bench Press X 12 reps (4 reps, rest 10s, 4 reps, rest 10s, 4 reps) @ 70% of 1RM.

𝗥𝗲𝘀𝗲𝗮𝗿𝗰𝗵 (𝗶𝘁 𝘀𝘁𝗮𝗰𝗸𝘀 𝘂𝗽)

Less Fatigue
Tufano et al (2016) compared cluster protocols with a traditional 3x8 session. Participants experienced lower acute fatigue and generated more total power and force during their training session.

Power Output
Morales-Artacho (2018) found that post power phase, the cluster group showed significantly greater improvements in power output across multiple loads compared to the group that did straight sets.

Strength Gains
Oliver et al (2013) compared traditional sets and intra-rest interval sets. They found the intra-rest set group saw greater increases in strength, despite similar volume.

𝗪𝗿𝗮𝗽𝗽𝗶𝗻𝗴 𝗶𝘁 𝘂𝗽

Cluster sets shouldn’t be programmed for beginners. They work very well for main exercises, such as back squats. However, they can be used in many scenarios to help build volume with less fatigue accumulation. If you’re going to use cluster sets, building volume with accumulation blocks is a good idea, but use them when you can to break plateaus.

📸 @sweatcreative_

#conroyperformance #clustersets #training #programmiong #fitness #performance #plateaus #trainsmart #coaching #gains #levelup

Are you taking on a Hyrox in the 2025? If so, then our 𝟭𝟮-𝘄𝗲𝗲𝗸 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲 is the perfect fix to ensure you crush your next race 🚀

We have coached an abundance of clients throughout the year; from those looking to increase strength for the stations, to improving running capacity, and even bouncing back from injury.

Whether you’re a first-timer looking to compete with confidence, or a seasoned athlete looking to PB, this programme will be sure to give you a competitive edge on and off the competition floor.

Our 𝗕𝗘𝗦𝗣𝗢𝗞𝗘 intake is also open to anyone who needs a more individualised approach.

Available now via the link in our BIO 😊

#conroyperformance #hyrox #fitness #programme #levelup #performance #training #coaching #running #coach #trusttheprocess

Are you taking on a Hyrox in the 2025? If so, then our 𝟭𝟮-𝘄𝗲𝗲𝗸 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲 is the perfect fix to ensure you crush your next race 🚀

We have coached an abundance of clients throughout the year; from those looking to increase strength for the stations, to improving running capacity, and even bouncing back from injury.

Whether you’re a first-timer looking to compete with confidence, or a seasoned athlete looking to PB, this programme will be sure to give you a competitive edge on and off the competition floor.

Our 𝗕𝗘𝗦𝗣𝗢𝗞𝗘 intake is also open to anyone who needs a more individualised approach.

Available now via the link in our BIO 😊

#conroyperformance #hyrox #fitness #programme #levelup #performance #training #coaching #running #coach #trusttheprocess

Always encourage a warm-up, however small!

This 10 minute warm-up is perfect to get you firing on all cylinders for your run.

All of the exercises can be done almost anywhere and below are some recommendation for 𝘀𝗲𝘁𝘀/𝗿𝗲𝗽𝘀/𝘁𝗶𝗺𝗲 ⬇️

𝗣𝗥𝗘𝗣 [4 𝘮𝘪𝘯𝘴]
2 Rounds
5 e/s Hip Flexion
5 e/s Hamstring Sweeps
5 e/s Hip External Rotation
10 Calf Raise
—
𝗣𝗥𝗜𝗠𝗘 [5-6 𝘮𝘪𝘯𝘴]
1-2 Rounds
3 e/s Lunge Matrix
5 e/s Hinge Hinge W/Knee Drive
10m Forward/Lateral Pogos
15s e/s Single Leg Hops

then,

2-3 x 200m Stride Outs

The above encapsulates raising the heart rate, increasing muscular temperature, lengthening, activating and potentiating. All of which will always produce superior running in comparison to running cold.

𝘈𝘴 𝘵𝘩𝘦 𝘴𝘢𝘺𝘪𝘯𝘨 𝘨𝘰𝘦𝘴, “𝘉𝘺 𝘧𝘢𝘪𝘭𝘪𝘯𝘨 𝘵𝘰 𝘱𝘳𝘦𝘱𝘢𝘳𝘦, 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘪𝘯𝘨 𝘵𝘰 𝘧𝘢𝘪𝘭”

#conroyperformance #run #running #warmup #training #fitness #injuryfree #performance #trainsmart #ownit

Always encourage a warm-up, however small!

This 10 minute warm-up is perfect to get you firing on all cylinders for your run.

All of the exercises can be done almost anywhere and below are some recommendation for 𝘀𝗲𝘁𝘀/𝗿𝗲𝗽𝘀/𝘁𝗶𝗺𝗲 ⬇️

𝗣𝗥𝗘𝗣 [4 𝘮𝘪𝘯𝘴]
2 Rounds
5 e/s Hip Flexion
5 e/s Hamstring Sweeps
5 e/s Hip External Rotation
10 Calf Raise
—
𝗣𝗥𝗜𝗠𝗘 [5-6 𝘮𝘪𝘯𝘴]
1-2 Rounds
3 e/s Lunge Matrix
5 e/s Hinge Hinge W/Knee Drive
10m Forward/Lateral Pogos
15s e/s Single Leg Hops

then,

2-3 x 200m Stride Outs

The above encapsulates raising the heart rate, increasing muscular temperature, lengthening, activating and potentiating. All of which will always produce superior running in comparison to running cold.

𝘈𝘴 𝘵𝘩𝘦 𝘴𝘢𝘺𝘪𝘯𝘨 𝘨𝘰𝘦𝘴, “𝘉𝘺 𝘧𝘢𝘪𝘭𝘪𝘯𝘨 𝘵𝘰 𝘱𝘳𝘦𝘱𝘢𝘳𝘦, 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘪𝘯𝘨 𝘵𝘰 𝘧𝘢𝘪𝘭”

#conroyperformance #run #running #warmup #training #fitness #injuryfree #performance #trainsmart #ownit

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