©2017 by Cillian O'Connor - Strength and Conditioning. Proudly created with Wix.com

May 13, 2018

The back squat is one of the most important exercises you can perform in the gym. However, most people won't be able to perform it properly on their first day, due to mobility restrictions caused by a sedentary lifestyle. 

Therefore, this article will provide a path o...

May 13, 2018

It is my opinion that kettlebells are one of the most over-utilised pieces of equipment I see in a coach’s arsenal. Kettlebell can certainly be used effectively to increase strength in a novice, but so can almost any weighted object. What is more concerning is the amou...

May 13, 2018

Have you ever heard the saying: ‘20% of the effort yields 80% of the results’. Interestingly, this relates to an actual phenomenon known as ‘The Pareto Principle’.

The Pareto Principle’s name comes from an Italian economist, Vilfredo Pareto, who in the late 19th century...

May 13, 2018


Sprinting is a movement that is a key skill in the sport of track and field, although it also occurs frequently in almost every team/field sport. Research shows that elite status and/or team success in these sports has high correlation with sprint ability...

May 13, 2018

I was never naturally talented at anything sport or fitness-related. In school, I was the person who was always picked last on sports teams. As far as I was concerned, physical activity just wasn't for me. It wasn't until I was 15 years old that I realised that there w...

May 12, 2018

What is hypertrophy?

Hypertrophy is an increase in the cross-sectional area of the muscle, mainly due to an increase in saromeres and filaments in parallel (Schoenfeld, 2010). There are many highly detailed molecular underpinnings to how this occurs, but in essence they...

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