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Cillian O'Connor - Strength and Conditioning

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3 Reasons Your Knees Hurt During Squats

3 Reasons Your Knees Hurt During Squats

Squats are one of the best exercises you can do. However some people experience discomfort when performing them. I want to preface this article by first stating that I am NOT a chartered physiotherapist, and that you should 100% find a good one to treat your pain. What I've outlined are simply anecdotes of what I've seen work for myself and others. That being said, I know the reader will more than likely do what most people do and try to fix the issue themselves / see if i

Training Tip: The Power of Logging

Training Tip: The Power of Logging

Introduction Has your training progress begun to stall? Are you confused about why you don't seem to be seeing the same results from your training that you used to? There is one huge mistake that I see the majority of gym-goers make, and it is quite literally killing their progress. The mistake is that they don’t log any of their training. Why you NEED to log If you are familiar with my video on the highly important principle of progressive overload, you will remember that ou

5 DEADLY Hallowe'en Themed Workouts

5 DEADLY Hallowe'en Themed Workouts

With Hallowe’en coming up next week, I thought I’d give you guys some cool spooky themed workouts to try out. Beware, these aren’t for the faint of heart. The first two workouts are straightforward strength and hypertrophy workouts. You should feel free to take as much rest as you need for these as the focus is on moving heavy weight and getting a pump. The last 3 are more cardio/endurance based, though for sure still have some strength training elements to them. I hope you’r

Shorten your workouts with this simple hack

Shorten your workouts with this simple hack

Time is precious. For many of us, spending longer than necessary in the gym can eat into time that could otherwise be spent working, socialising, relaxing, etc. But did you know that there’s a simple programming tip that could help save you massive amounts of time in the gym? : Supersets Yes, supersets. Maybe you’ve heard the term but never understood what it means, but supersets have been used by personal trainers and strength and conditioning coaches for decades to maximi

"How many reps should I do?"

"How many reps should I do?"

This is a highly common question I receive from people who are new to resistance training. The repetition range is one of the most important parameters in creating a successful training programme, but most beginners end up trying to copy what they see highly advanced athletes doing, leading to poor training results. Before I delve into why this is a mistake, a little bit of detail on why exactly we might care about how many reps we are performing. Why do the number of reps ma