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Focus Performance

Focus Strength & Conditioning

Coach
RUAIRI GRIMES

The Focus Performance program is designed to help you improve your athleticism and reduce injury risk so you can maximise performance in your chosen sport.

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Get Faster
Increase your force production and rate of force production to get faster!
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Reduce Risk of Injury
Reduce your risk of injury by building a more robust body and conditioning the tissues of the body appropriately to handle the physical demands of your sport.
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Get Stronger & More Powerful
Increase strength and power with carefully structured resistance training
Features
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Programming 2 days per week
2 sessions per week so you can easily fit it around your current training for your sport.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
An app to track all your progress and ensure progression.
Equipment
Required
BARBELL // DUMBBELLS // SQUAT RACK
Recommended
RESISTANCE BANDS // PLYO BOX
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-6-24

A1

Floor Slides

1 x 10

A2

World's Greatest Stretch

1 x 8

A3

90/90 Hip Switch

1 x 8

A4

Elevated Ankle Rock

1 x 10

B

Box Squat

3 x 5

C1

Romanian Deadlift

3 x 6

C2

Single Leg Pallof Press

3 x 10

D1

Chin-Up

3 x MAX

D2

DB Lateral Raise

3 x 10

E1

Wall iso Calf Raise

3 x 5

E2

Wall Tibialis Raise

3 x 15

E3

Plank

3 x 45

Wednesday
2024-06-27

A1

Forearm Wall Slide w/ Retraction

1 x 8

A2

Spiderman Lunge

1 x 8

A3

90/90 Hip Switch

1 x 8

A4

Elevated Ankle Rock

1 x 10

B

Barbell Hip Thrust

3 x 5

C1

DB Step-Up

3 x 6

C2

Box Jump

3 x 5

D1

Bench Press

3 x 5

D2

Inverted Row

3 x MAX

E1

Seated iso calf raise

3 x 20

E2

ISO push up hold

3 x 20

E3

McGill Sit-up

3 x 10

Coach
coach-avatar RUAIRI GRIMES

Ruairi is a Strength & Conditioning specialist with a proven track record in improving athletes in GAA, golf, motorsports, soccer and more.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Focus Performance
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Focus Performance
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Focus Performance
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Focus Performance