Services

Whatever your goals are – from improved sports performance to weight loss, we can help you.

We offer a variety of services here at SDSC as we believe there is no ‘one-size-fits-all’ approach to achieving your targets. Everyone is different and will be treated accordingly, in our experience this is the fastest way for everyone to reach their goals.

We offer Fitness Classes, Strength Classes, Specific Team Training, Personal Training, Online – Remote Coaching and Corporate Wellness.

 

Strength & Conditioning Classes

These classes cover a variety of training methods and modalities. Even though all the classes at South Dublin Strength and Conditioning have a strength bias, there will be conditioning portions to the classes as well. These classes are ideal for people looking to improve general fitness, improve sports performance or just look good! Here is a break down of a typical S&C class.

Here is a break down and what to expect of a typical S&C class …

• Short warm up – Consisting of some prehab and movements that mirror and prep the body for the upcoming movements within the workout
• Skill work – We aim to cover one movement in detail per class and focus on that. Whether you are a beginner or advanced athlete, there is always something that can be worked on and improved
• Strength work – The Strength portion of the workout. roughly 15mins is spent on one lift where the goal is to try  and increase the weight lifted previously, either in reps or kg.
• Conditioning – the high intensity portion of the class. This is where our work capacity is built. Conditioning sessions are closely monitored and scaled to the needs of the individual. Here, more does not always equal better.
• Stretch / Q&A / Review – a chance to recover after all the hard work. Also a chance to review the prior workout talk tactics on upcoming workouts, cover any topics regarding training, generally shoot the breeze!

 

Fundamentals Classes

These classes are a great entry point for new athletes / members training at the gym. The structure is almost identical to the Strength and Conditioning classes but there is more time spent on technique and developing solid basics before moving onto the S&C Class. Everyone must start in these classes initially and demonstrate solid technique before entering the S&C classes

 

Personal Training

If the class times don’t suit or if you would rather train on your own, personal training can be set up and arranged outside of class times.

• Available for private, semi-private (2-3 people), and small group (4-6) training
• Initial consultation (either in person or over the phone) about nutrition, lifestyle and physical capabilities
• Body composition analysis, nutrition plans and online support are all included in this service
• Workout/fitness program based on your assessments and overall goals
• Professional and experienced coaching
• Coaches provide motivating and nurturing workout sessions at SDSC or at home

 

Strength Classes

These classes follow a more rigid template than the GPP classes. The big compound lifts will be worked on consistently with an aim to increasing the weight used in each over the coming weeks, using a method if linear progression. Lifts like the Squat, Deadlift, Bench Press, Shoulder Press, Barbell Row and a few assistance exercises will be the focus here. These classes are ideal for people looking to get stronger (i.e. everyone) but more specifically for people already heavily involved in sports and looking to improve their strength without their recovery or specific sports movements suffering.

Here is a breakdown of a standard Strength Class …

• Warm up – mobility work / prehab depending on the athlete and stretching, the emphasis being on hip mobility.
• Workout – Generally 3 lifts will be used and will follow a template i.e Monday – Squat, Bench, Deadlift. Wednesday Squat, Press, Deadlift. Saturday – Squat, Press, Deadlift. Warm up sets and working sets are completed in each movement before starting the next.
• Stretch – Cool down and review session and talk about targets for the next session

 

Team Training

• Available for any sporting team
• Initial assessment of physical capabilities
• Nutritional education to maximize individual sporting performance and recovery
• Team training designed  to mirror the sport’s demands, individual ability, and goals of the team
• Available in season and off season

 

Online – Remote Coaching

 

For more information on our services please contact us