AXIS | IRISH DANCE PERFORMANCE

AXIS

Custom Programming, Women's Training, General Fitness, Personal Training, Plyometrics, Strength & Conditioning

Coach

Coach Cody

Strength and Performance Training for Competitive Irish Dancers

You spend hours developing your technique in dance class. AXIS helps you build the strength, power, mobility and conditioning needed to support it.

Through progressive weekly workouts, dancers can work toward:

 • Stronger, more explosive jumps
 • Quicker, lighter contacts
 • Better single-leg strength and control
 • More confidence in the gym
 • Improved mobility and movement quality
 • Maintaining physical performance for longer

This isn’t random conditioning or a collection of exercises from social media.

AXIS gives you a complete training plan designed specifically around the demands of competitive Irish dance.

Every workout includes exercise demonstrations and guidance, and you can contact Coach Cody when you need help.

AXIS is designed for:

 • Competitive Irish dancers, typically ages 12 and older
 • Intermediate through Open Championship dancers
 • Dancers preparing for Oireachtas, Nationals or Worlds
 • Dancers who want to improve their physical performance
 • Dancers who want a clear plan outside dance class
 • Both experienced gym athletes and dancers new to strength training

You don’t need to know where to start. AXIS will guide you.

Train the athlete. Unlock the artist.

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$40 / mo

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Build Stronger Takeoffs

Build the lower-body strength and explosive ability that support higher, more powerful jumps.

Better Single-Leg Control

Improve the strength and stability needed to jump, land and move confidently from either leg.

More Consistent Performance

Develop the conditioning and strength-endurance needed to maintain more of your physical quality as training becomes demanding.

Strength That Supports Dance

Follow strength training selected around the demands of Irish dance—not a generic gym program.

Quicker Contacts

Develop the foot and ankle strength needed to create faster, more efficient rebounds from the floor.

Features

Coach Support

Ask questions, send exercise videos and receive guidance from Coach Cody through TrainHeroic.

Programming 3 days per week

Complete three structured workouts that combine strength, jump development, landing work and conditioning.

AXIS Team Community

Train alongside other competitive dancers, participate in challenges and celebrate progress with the AXIS community.

Exercise Demonstrations

Every exercise includes a video demonstration and instructions so you know what to do.

Two Short Mobility Sessions

These sessions focus on commonly important areas for Irish dancers, including the ankles, hips, hamstrings, adductors and upper back.

Progressive Training

The workouts build over time. You won’t be given advanced exercises before you are ready for them.

Equipment

Required

Dumbbells/Kettlebell // Resistance Bands // Small space to train (home or gym) // Plyo box or sturdy step

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Build

90/90 to Half Kneeling

2 x 5

Hip Airplane

2 x 5

A-Skip

2 x 15

Single Leg Wall Drive

1 x 5

Straight Leg Bounds

1 x 15

High Pogo

1 x 15

Trap Bar Deadlift

4 x 5 @ 75 %

Straight Leg Jump

5 x 3

Front Foot Elevated Split Squat

3 x 8

Calf Raise

3 x 8

Seated Calf Raise

3 x 8

Single Leg RDL

3 x 6

Heiden To Stick

3 x 5

KB Marching Farmer's Walk

3 x 25

Med Ball Slams

2 x 5

Monday

Mobility Day A

Ankle rocks

2 x 0:45

Calf Stretch

2 x 0:45

90/90 Stretch

2 x 1:00

90/90 Stretch

2 x 0:30

Frog Pose

2 x 1:00

Adductor Rocks

2 x 10

Half Split

2 x 0:45

Couch Stretch (Hip Flexors)

2 x 1:00

Tuesday

OWN

Cossack Squat

2 x 5

Curtsy Lunge

2 x 5

Hamstring Sweep

2 x 10

2-Step Lateral Shuffle

2 x 15

Straight Leg Bounds

2 x 15

ankling

2 x 15

SIngle Leg Pogo Jump

2 x 5

1-Leg Step-Up Jump

4 x 6

Seated broad jump

4 x 3

Barbell Hip Thrust

3 x 10

Hip Flexor Knee Drive

2 x 0:20

Kneeling Landmine Press

3 x 10

Chest-Supported DB Row

3 x 10

DB Lateral Step-Up

3 x 6

Heiden To Stick

3 x 5

Suitcase Carry

3 x 20

Med Ball Rotational Throw

3 x 5

Wednesday

Mobility Day B

Cat Camel

2 x 10

Thread the Needle

2 x 10

Open Book

2 x 10

90/90 Stretch

2 x 1:00

Pidgeon stretch

2 x 1:00

Figure four stretch

3 x 1:00

Butterfly Stretch

2 x 1:00

Thursday

EXPRESS

90/90 hip switch

2 x 5

Hamstring Sweep

2 x 10

Hip Airplane

2 x 5

Straight Leg Bounds

2 x 15

Wall Drive

2 x 5

ankling

2 x 15

High Pogo

2 x 15

TrapBar Jump

3 x 3 @ 20 %

Low Pogo + High Pogo

3 x 3

Pull-up

3 x 8

SL Depth Drop + Pause

3 x 3

SL Depth Drop + Pause

3 x 3

50 Yard Sprint

6 x 50

Coach

More from AXIS

Coach Cody

Coach Cody is the founder of AXIS Dance Performance, built on one belief: dancers are athletes. He helps dancers build strength, power, mobility, and conditioning to support their training. AXIS enhances—not replaces—dance. Over 100 dancers have improved through AXIS programs. Dancers are athletes. Train like one.

JOIN THE AXIS TEAM

Join AXIS for more than workouts. Get a structured weekly plan, strength and jump development, mobility sessions, conditioning, coach support, and progress tracking—all alongside a driven dance community. Includes a 7-day free trial. $40/month.

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FAQs

Who is AXIS for?

AXIS is designed for competitive Irish dancers who want to develop their strength, power, mobility, control and conditioning outside dance class. It is primarily designed for dancers ages 12 and older, from intermediate through Open Championship levels.

Do I need experience in the gym?

No. Exercises can be adjusted according to your experience. Newer athletes can begin with foundational variations before progressing to heavier or faster movements. You will also receive exercise demonstrations and can contact Coach Cody if you need help.

How many workouts are included?

Most weeks include three main performance workouts and two shorter mobility sessions. The three performance workouts are the priority.

Can I do AXIS alongside dance classes?

Yes. AXIS is designed to complement your regular dance training. Workouts can be moved within the TrainHeroic calendar to fit your dance schedule. During especially demanding weeks, competitions or long rehearsals, your training can be adjusted to help manage fatigue.

Will AXIS make my jumps higher?

AXIS develops qualities that can contribute to jump performance, including strength, power, single-leg control and ankle stiffness. Individual results vary and also depend on dance technique, training consistency, recovery and other factors.

The Proof

Drue Aldous

Competitive Irish Dancer (Rising Tide)

Verified Athlete

"After a few weeks I noticed my jumps getting higher and my clicks felt much sharper. I felt stronger during my rounds and didn’t lose my turnout when I got tired"

Laura Hopper

ADCRG - Rising Tide Irish Dance Academy

Verified Athlete

"Cody truly cares about dancers, not just their results today, but their long-term success and sustainability in the sport. His programs are thoughtfully designed to build strength support performance, and critically, prevent injury. We've seen real and measurable difference on and off the stage."

Heather Aldous

Parent of Dancer

Verified Athlete

""My daughter has seen huge improvements in her stamina and jump height since starting this program. The workouts are clear and easy to follow and it has made a noticeable difference in her performance during competitions.""

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

AXIS | IRISH DANCE PERFORMANCE

AXIS | IRISH DANCE PERFORMANCE

AXIS | IRISH DANCE PERFORMANCE

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AXIS | IRISH DANCE PERFORMANCE

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