Performance Testing
Skip to content Whether you want to lift heavier, run faster, race harder or simply feel better day to day, we give you the tools, coaching and structure to reach your full potential.
I’m Dennis, an injury rehab and performance coach empowering driven, ambitious athletes to unlock higher levels of fitness, resilience, and a true competitive edge.
My journey through training, competition, and coaching across multiple disciplines has shown me what truly drives long-term progress. It’s not extreme workouts or quick fixes. It’s consistency, smart structure, and an understanding of how the body actually adapts over time.
Over the years, I’ve seen too many athletes held back by poor programming, rushed progressions, or training that didn’t respect their body. That experience is what pushed me to build a coaching approach focused on sustainability, performance, and long-term development, not burnout.
At Conroy Performance, I combine evidence-based training, structured programming, and a strong emphasis on recovery to help athletes move better, perform stronger, and stay in the game longer. Every plan is built around you, your goals, your lifestyle, and your current ability, not a one-size-fits-all template.
Whether your goal is to return from injury, improve performance, or simply feel stronger and more capable in your body, my role is to give you clarity, direction, and the confidence to execute your training with purpose.
No fluff. No guesswork. Just intentional coaching built for real progress.
If you’re ready to train with clarity, push your limits, and build performance that lasts, I’m here to guide you every step of the way.
For those who want hands-on support and tailored performance training.
One-to-one coaching built around your goals. Improve strength, build muscle, increase fitness and move with confidence.
Structured, fully personalised programmes with ongoing feedback, video analysis and weekly accountability. Designed to keep you progressing wherever you train.
Identify weaknesses, track improvements and understand how to train more efficiently with targeted performance assessments.
Conroy Performance is built for people who are driven and ready to train with intent. Whether you’re preparing to compete, bounce back from injury, or simply show up with consistency, we provide expert coaching, structured training, and an environment built for success.
No cookie-cutter workouts. Every program is tailored to your goals, your body, and your lifestyle, ensuring faster, safer, and more sustainable results.
With professional guidance rooted in proven training methods, you learn proper technique, avoid plateaus, and train with confidence.
We do more than give you a plan. Through regular check-ins, progress tracking, and personal support, you stay motivated and on track.
From strength and conditioning to fat loss and performance improvement, every session is designed to help you move better, look better, and perform at your best.
At Conroy Performance, you are never just another member. You train in a positive, encouraging space where effort is valued, goals matter, and your success comes first.
Dennis has been instrumental in my lower back recovery
Dennis can tailor a programme regardless of your fitness levels
Performance orientated training which took me to No.1 in my weight division
A great listener, really motivating having a very friendly approach that made comfortable
You want clear, honest answers before you commit your time and effort to a coaching programme. This FAQ page is designed to give you a straightforward overview of how coaching with Conroy Performance works, what you can expect, and how we support you in your training.
From in-person sessions to online coaching, you will find answers to the most common questions about our services, approach, and practical details so you can decide whether we are a good fit for your goals.
We offer in-person personal training, in-person performance testing, and online coaching. All coaching is built around your goals, your current abilities, and the time and resources you have available.
Coaching is aimed at driven and ambitious athletes and committed trainees who want structured, evidence-based training to improve strength, conditioning, performance, and resilience. You do not need to be an elite athlete, but you should be ready to train consistently and take your progress seriously.
In-person coaching gives you hands-on coaching, live feedback on your technique, and performance testing in a fully equipped gym based in Harpenden (St Albans).
Online coaching gives you individually designed training that you complete in your own gym or training space, supported by regular check-ins and feedback. Both follow the same principles, with the format adjusted to what works best for you. Clients can choose to combine in-person sessions with online programmes for best results.
All coaching programmes begin with an initial conversation about your performance goals, injury history, training background, schedule, and access to equipment. This helps us understand what you need and whether we are the right fit. From there, we outline the most suitable coaching option and the next steps.
The first phase focuses on assessment and clarity. We establish your starting point, set clear goals, and design a plan that matches your current level, rather than forcing you into a generic template. For in-person clients, this can include performance testing. For online clients, we work with the information you provide on your abilities and training environment.
Programmes are designed to be realistic and sustainable. If your schedule, training load, or circumstances change, your plan can be adjusted so you keep making progress rather than stopping altogether or trying to follow a plan that no longer fits.
In-person sessions prioritise quality movement, appropriate intensity, and focused work. Depending on your goals, this can include strength training, conditioning, power and speed work, and specific exercises to support injury rehab and resilience. You will be coached through each part of the session so you understand what you are doing and why.
All sessions are held on-site at the WeTrain Gym in Harpenden. The address is Unit 2, Southdown Industrial Park, Harpenden AL5 1DZ
Online coaching provides you with a structured training plan to follow in your own time. You receive clear guidance on exercises, sets and reps, and how to progress. Regular check-ins allow you to ask questions, share feedback, and adjust the plan if needed, so you are not left guessing or training without direction.
Progress is monitored through performance in your training, your feedback on how you are feeling, and for in-person clients, periodic performance testing where appropriate. The aim is to track meaningful changes that relate to your goals, rather than chasing numbers that do not matter to your sport or situation.
Coaching is led by an injury-rehab and performance coach, and is designed to support athletes who want to return to and improve their performance. Training is planned with your injury history in mind, with the aim of building strength, capacity, and confidence in a structured way. This is coaching, not medical treatment, and we always recommend following the advice of your healthcare providers alongside your training.
Training is planned to build performance while managing load appropriately. This means choosing exercises and progressions that match your current level, avoiding unnecessary spikes in training stress, and paying attention to how you respond to the work. The goal is to help you perform at a higher level with better preparation, not to push you for the sake of it.
If something feels wrong or you are unsure, you are encouraged to raise it as soon as possible. For in-person clients, this can be addressed during sessions. For online clients, this can be discussed during check-ins so adjustments can be made where needed.
Training frequency depends on your goals, sport, other commitments, and current capacity. Some athletes will train multiple times per week; others will need fewer sessions that fit around a demanding schedule. The key is that the plan fits your life so you can apply it consistently.
Access to a well-equipped training environment provides more options, but effective coaching can still be delivered with more limited equipment. When setting up your plan, we work with what you have available so your programme is realistic and achievable.
We expect honest communication, a willingness to learn, and consistent effort within your circumstances. In return, you can expect structured coaching, clear guidance, and a professional approach that respects your goals and time.
There is no fixed duration. Some people work with a coach through a specific period to prepare for competition or return from injury; others stay in coaching for longer to keep progressing with strength, conditioning, and performance. The focus is on continued development rather than quick, short-term fixes.
Take the first step towards improving your performance with Conroy Performance by exploring how we can support your goals at Conroy Performance. If you are ready to discuss your needs in more detail, please contact us so we can help you plan the right next steps.
If you want to train harder, feel stronger and achieve meaningful progress, your journey starts now.
Book your free consultation and take the first step towards becoming the best version of yourself.
