{"id":4877,"date":"2015-03-21T22:02:12","date_gmt":"2015-03-21T22:02:12","guid":{"rendered":"http:\/\/themes.wonster.co\/symetrio\/?page_id=4877"},"modified":"2023-06-28T23:14:04","modified_gmt":"2023-06-28T22:14:04","slug":"south-dublin-strength-conditioning-progressive-strength-conditioning-facility-serving-dublin-2-dublin-4-dublin-6-south-dublin-strength-conditioning","status":"publish","type":"page","link":"https:\/\/southdublinsc.ie\/","title":{"rendered":"South Dublin Strength and Conditioning | The Progressive Strength and Conditioning Facility, serving Dublin 2, Dublin 4, Dublin 6 | South Dublin Strength and Conditioning"},"content":{"rendered":"
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\n\t\t\t[vc_custom_heading text=”\u20ac189″ font_container=”tag:h2|font_size:54|text_align:center|color:%23ffffff|line_height:1.3″ google_fonts=”font_family:Roboto%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C500%2C500italic%2C700%2C700italic%2C900%2C900italic|font_style:500%20bold%20regular%3A500%3Anormal” css=”.vc_custom_1687990441690{margin-bottom: 0px !important;}”][vc_custom_heading text=”Per Month” font_container=”tag:h2|font_size:18|text_align:center|color:rgba(255%2C255%2C255%2C0.6)|line_height:1.3″ google_fonts=”font_family:Roboto%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C500%2C500italic%2C700%2C700italic%2C900%2C900italic|font_style:400%20italic%3A400%3Aitalic” css=”.vc_custom_1495624341500{margin-top: 10px !important;margin-bottom: 35px !important;}”][vc_custom_heading text=”Unlimited Sessions
\nMonthly InBody Scans
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Get in Touch<\/a><\/p>\n\t\t<\/div> \n\t<\/div> \n\t

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\n\t\t\t[vc_empty_space][vc_custom_heading text=”Hear what our members have to say” font_container=”tag:h2|font_size:30|text_align:center|color:%23000000|line_height:1.3″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal” css=”.vc_custom_1495634069129{margin-bottom: 0px !important;}”][vc_empty_space height=”48px”]

Since joining the gym I have gone on a different path. I\u2019ve been looking after myself both physically and mentally in a way I\u2019ve never done before and as a result I\u2019ve really managed to achieve a lot of things. I do honestly think joining SDSC was the start of it all\u2026It gave me a belief in myself.<\/p><\/div>

Cathal<\/span><\/div><\/div>

I have been performing much better on the pitch recently. I am feeling fitter, stronger and totally on point. I have no doubt it is due to the hours put in at the gym. I really appreciate the work and patience Dave puts in it is all paying off in spades!<\/p><\/div>

Aoife<\/span><\/div><\/div>

An avid GAA player I was devastated when injury caused me to hang up my boots much earlier than I had hoped. Joining SDSC was one of the best things I have done. Dave tailored every exercise to ensure I got strong without aggravating my old injuries. Prior to joining the gym, I could not squat my own body weight without having pain but within a few months I was squatting 70 kg pain free. SDSC not only improved by physical health but also gave me back the thing I missed most about GAA, that sense of training with your friends and having fun. I had tried joining commercial gyms after I finished GAA but I never continued with them. For me, the most important thing is to enjoy your training and look forward to going to the gym and that shone true in SDSC. I also recently had a baby and I'm 100% sure the strength I gained while training with Dave ensured I was able to stay fit during pregnancy and recover well after it. I cannot recommend this gym highly enough.<\/p><\/div>

Chrissie<\/span><\/div><\/div><\/div>[vc_empty_space]

View all testimonials<\/a><\/p>\n\t\t<\/div> \n\t<\/div> <\/div><\/div><\/div>

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\n BIG seminar news \ud83d\udea8

We love an erg seminar here and we are delighted to announce @hall_strength will be here on Tuesday 25th of June!

Tickets are on sale now - link in bio. There has been plenty of interest amongst members already and this is sure to be a sell out. Might try get a sneaky Team Tuesday session in after \ud83d\udc40<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n On to a new block tomorrow! It will be a squat focus for the next 4 weeks, similar to the bench block\u2026

a medium intensity \/ higher volume day,
a lower intensity \/ lower volume day,
a higher intensity \/ lower volume day
(and a day 4 accessory day)

Like the bench focus, it is a great opportunity to work on the squat and looking forward to seeing folks level up in the coming weeks.

\u2026And I couldn\u2019t face another week of the badger work on not seeing folks able to count to 5 \ud83d\ude2d<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n We have ALL levels training here - Cathal is one of our longer term members (7 years) and not only is he a great example of consistent training and always brings a great attitude to training, he is constantly on hand to help out with newer members too.

Regardless of ability, one of our core philosophies is not to become elitist about anything when it comes to training. We welcome beginners and love to see people push outside of their comfort zones, regardless of what point that is at, and start to surprise themselves in what they can do with the right support \ud83d\udcaa\ud83c\udffb<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n The lads \ud83d\udcaa\ud83c\udffb

Training is only truly enjoyable (and worthwhile) when it involves surmounting physical challenges. Scaling things to the point of being sterile, benefits no one. And you can\u2019t talk shite to each other if everyone is a winner \ud83d\udc40\ud83d\ude02<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Great day out for the @awareireland Harbour2Harbour walk \ud83c\udf1e 25km \/ 5:30 hours of steps and chats and a mid point Hooley with @nealisdeadly \ud83d\udd7a<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Testing at the end of the current bench block \ud83d\ude80

Big improvements from everyone - especially in the past 2 weeks where the plan started to click and come together. Lots of great lifts and lessons from the last 4 weeks that we can take into the next block \ud83d\udcaa\ud83c\udffb

I have to say the energy in the place was great the last week or so with the changes to the gym and everyone supporting and encouraging each other at the end of this block as well. I love seeing the progress everyone is making (not just in benching) and I\u2019m excited for the coming months \ud83d\ude4c\ud83c\udffb<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n What sessions should I attend?

This is a common question that arises when people join the gym. The way we have developed our timetable and \u2018system\u2019 over the years allows us flexibility in terms of which classes members can attend and which workouts can be performed on a given day.

There is a framework to each block of training but within that framework there is flexibility to scale and adapt sessions depending on the individual.

This freedom can also be a bit confusing initially, so here are some recommended guidelines that will hopefully give some clarity when planning out the week and how to get the most out of your training.

Of course, all of the coaches are here to answer questions and make recommendations based off of your specific goals.<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Those post 500m time trial feels \ud83d\ude05<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Team Tuesday, 6 o\u2019clock, it\u2019s great craic \ud83d\udc4d\ud83c\udffb<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Starting a 4 week bench focus today!

Similar to the Texas method but benching \ud83d\udcaa\ud83c\udffb Day 1 is volume, Day 2 a pause variation and Day 3 building up to one heavy set. We\u2019ve had good success with this previously, so more of the same.

Coming off the back of a hypertrophy block, the foundation is in place to make progress here \ud83d\ude80<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Discussing strategies for the workout and then jumping in on a 500m time trial for encouragement\u2026 Sundays with Coach @nealisdeadly

It\u2019s not just cheerleading here, coaches that walk the walk and actually do use the ergs in their own training. And have done for years \ud83d\ude80<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Team Tuesday. Organised chaos.

See you at 6 o\u2019clock \ud83d\udd7a<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n Unreal work today from Trigger aka Susan aka @subyof , decided to retry her 5k time-trial for Tour de Skierg , having run 25km yesterday as part of her marathon training.

It would have been a tall ask to get it done, but sure enough she did it and broke her old PR. Unreal work \ud83d\udc4f\ud83c\udffb\ud83d\udc4f\ud83c\udffb\ud83d\udc4f\ud83c\udffb<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n \n <\/path><\/svg> Feb 2 <\/span>\n <\/p>\n \n \n <\/div>\n\n \n \n Open <\/span>\n <\/path><\/svg> <\/a>\n <\/div>\n\n \n \"Not\n <\/a>\n<\/div>\n\n\n\n\n\t \n

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\n Not long till the fight for @dave_the_rave98 \ud83e\udd4a

Threshold Training session and finished with some hip \/ core work \ud83d\udd28 \ud83d\udd28 \ud83d\udd28<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n \n <\/path><\/svg> Feb 1 <\/span>\n <\/p>\n \n \n <\/div>\n\n \n \n Open <\/span>\n <\/a>\n <\/div>\n\n \n \"It\u2019s\n <\/a>\n<\/div>\n\n\n\n\n\t \n

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\n It\u2019s that time of the year again! January is gone and Tour de Skierg starts today! Make sure to have your @concept2inc logbook set up and ErgData app downloaded in order to get on the leaderboard.

This week is the 5k ! You have until the 7th to get it done (and have multiple attempts if needed\u2026)<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n \n <\/path><\/svg> Jan 29 <\/span>\n <\/p>\n \n \n <\/div>\n\n \n \n Open <\/span>\n <\/a>\n <\/div>\n\n \n \"Busy\n <\/a>\n<\/div>\n\n\n\n\n\t \n

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\n Busy sessions to start the week, a solid start to the year\u2026 Indoor rowing championships done, January body composition challenge almost done and Tour de Skierg around the corner. Let\u2019s keep the momentum going \ud83d\ude80<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n \n <\/path><\/svg> Jan 25 <\/span>\n <\/p>\n \n \n <\/div>\n\n \n \n Open <\/span>\n <\/a>\n <\/div>\n\n \n \"A\n <\/a>\n<\/div>\n\n\n\n\n\t \n

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\n A big part of our success on the ergs is down to the time spent working on technique on Thursdays with Coach @nealisdeadly

This class is a lower intensity than Team Tuesday and a chance to build a base on each machine, looking at rates, splits and strategies. Suitable for ALL levels \ud83d\udc4c\ud83c\udffb<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n \n <\/path><\/svg> Jan 24 <\/span>\n <\/p>\n \n \n <\/div>\n\n \n \n Open <\/span>\n <\/a>\n <\/div>\n\n \n \"Full\n <\/a>\n<\/div>\n\n\n\n\n\t \n

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\n Full day of resistance training today.

We are into the second half of our hypertrophy block this week, bring the reps of the main lifts back to 8 and increasing the weight on the last 3 weeks \u2b06\ufe0f<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n \n <\/path><\/svg> Jan 22 <\/span>\n <\/p>\n \n \n <\/div>\n\n \n \n Open <\/span>\n <\/path><\/svg> <\/a>\n <\/div>\n\n \n \"The\n <\/a>\n<\/div>\n\n\n\n\n\t \n

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\n The girls taking home the gold in the relay at the Irish indoor rowing championships as well with a time of 6:43 \ud83d\udd25 \ud83d\udc4f\ud83c\udffb\ud83d\udc4f\ud83c\udffb<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

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\n \n <\/path><\/svg> Jan 22 <\/span>\n <\/p>\n \n \n <\/div>\n\n \n \n Open <\/span>\n <\/path><\/svg> <\/a>\n <\/div>\n\n \n \"The\n <\/a>\n<\/div>\n\n\n\n\n\t \n

\n
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\n The lads relay race last Saturday at the Irish Indoor Rowing Championships \ud83d\ude80 (5:34 finish this year)

Thanks to our new social media guru \ud83d\ude05 @sarahfairysarah for catching the action \ud83d\ude4f\ud83c\udffb<\/span>\n\t\t\t\t\t\t \n\t\t\t\t\t\t\t...<\/span><\/a>\n\t\t\t\t\t\t<\/span>\n <\/p>\n\t\t \n

\n\t\t \n\t\t\t\t <\/div>\n <\/div>\n <\/div>\n <\/div>\n\n
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