Fast & Powerful
Coaching Matters
****Looking for Fast and Explosive Legs with a Strong Upper Body?
Have you plateued? Stuck at the same level? Bored of your standard '3x10' program? Looking for a Program that GETS RESULTS?
Strength programs don't always make you powerful and power programs don't always build strength.
We focus on High levels of Intent and Maximal Force Output (heavy lifting and moving light weights fast).
If you want to Move The Needle, then hop on board!
€38
A
Ten in 10[min] Warmup
B
10m/20m/30m
1 x 6 @ 7
C1
Barbell Iso-Relax-Contract Front Squat
8 x 2 @ 60 %
C2
Drop Jump Bent Knee (Natural Rebound)
8 x 2
D1
Hang Clean High Pull
5 x 2
D2
Broad Jump
5 x 2
E
DB Rhythm Squats
2 x 30
A1
DB Push Press
2 x 5
A2
Hand Release Push-Up
2 x 5
B1
DB Iso-Relax-Contract Bench
8 x 2
B2
Plyo Push Up
8 x 2
C
Chin-Up
@ 8
D1
DB Curl Press
3 x 15
D2
DB Shrugs
3 x 20
A
Ten in 10[min] Warmup
B
10m/20m/30m
1 x 6
C
Barbell Paused Front Squat
5, 4, 3, 2, 2, 1 @ 70, 70, 75, 80, 85, 85 %
D
Approach box Jumps
4 x 2
E
Hip Hinge (Kickstand)
3 x 15
F
Calf Raise (Straight Leg)
3 x 10
G
Isometric Lunge with Heel Raise
2 x 60
A
1/2 Turkish Get Up
3 x 4
B
Barbell Bench Press
5, 3, 2, 2, 1, 1 @ 75, 80, 80, 82.5, 85, 85 %
C1
Barbell Row
4 x 12
C2
DB Floor Press
3 x 20
D1
DB Curls
3 x 15
D2
DB Roll Back
3 x 15
Cian Mulrooney
S&C Coach Currently with Boyle Senior Team S&C Coach with Mohill Senior Team (Leitrim Champions 23' & 24') S&C Coach with Sligo U20's (Connaught Champions 2022)
Normal programs get normal results. This is for those who want to move the needle, lift the ceiling on their potential.
Get Fast & Powerful
