Conroy Performance - St Albans, Hertfordshire AL3 5XA

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Batchwood Sports Centre , St Albans , Hertfordshire AL3 5XA







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Conroy Performance is recognised by the clientele we work alongside for providing science driven performance coaching in a unique setting at Batchwood Sports Centre in St Albans, Hertfordshire. We offer bespoke training and nutritional protocols utilising proven evidence based science.

Unlike commercial gyms that see you as a number and do not provide any structure, support, or personalised help, Conroy Performance does just that. Conroy Performance focuses on delivering completely bespoke services including; 1-1 and semi private training, rehabilitation, online coaching, and group training delivering an all round performance experience.

Conroy Performance is located in the St Albans area of Hertfordshire. There are at least 20 other listings in the AL3 postcode area.

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🙋🏻‍♂️What we know is that training someone that is super flexible, without a screening is DUMB. Make sure you know what you are working with!⁣ ⁣ 🧠I like to use the term hyperflexible, being mobile means that you have the ability to control range and in most cases those that fall into this category fail to.⁣ ⁣ 😀It isn’t all bad, we are extremely adaptable organisms, so despite the lack of sensory information from the ligaments, we can get the same feedback from the muscles, it just requires a little more work.⁣ ⁣ So, what should you be focusing on?⁣ ⁣ 1️⃣Addressing fatigue - most individual suffer from tiredness. If we are able to get suffers stronger and avoid undesired movement, then overtime they should perform better. Research shows that lifting weights twice per week is enough to increase overall strength (Braith et al, 1989).⁣ ⁣ 2️⃣Proprioception - learning to have the awareness to know where joints are in space isn’t everyone’s forte. A study by Sara and colleges found that those that had excessive range of motion suffered with poor instability and proprioception. Another reason to make sure it’s taken care off!⁣ ⁣ 3️⃣Isometrics - i use these a lot with the functional range conditioning principles. Isometric strength is a safe and effective tool for hyperflexible individuals. Isometric contrition are used in specific ranges to plug the holes.⁣ ⁣ 4️⃣Make STRENGTH a priority - all it takes is a good set of eyes and a well rounded programme. The best way to combat the above is through physical therapy and a general strength and conditioning (Wolf et al, 2011).⁣ ⁣ 👉🏼Hyperflexibility can be both a blessing and a curse. If you are hypermobile, make strength training a priority. Establish strength throughout your entire range of motion, and learn how to distinguish between joint!⁣ ⁣ For coaching enquires 📧 or visit 🖥⁣
8/20/2019 7:02:44 AM

There isn’t no magic 💊 consistent compliance is all you need! @e.chandler_87 on the right side on the fence, making sure she hits all her goals leading up to her wedding in October 👊🏽⁣ ⁣ For coaching enquires 📧 or visit 🖥⁣.
8/13/2019 7:16:01 AM

🙋🏻‍♂️There’s no need to stray away from the basics, the cornerstones are there for a reason! ⁣ 💡To elicit a physiological response you are looking for the correct training stimulus must be in place. Programming is about developing and maximizing the required qualities for the task at hand, it doesn't have to be a competition. As an everyday athlete, being strong for daily life and everything in between is just as purposeful as any other goal. The force-velocity curve (F-V) falls nicely in place to help with the above. The F-V states that when force increases, velocity decreases and vise versa.⁣ ⁣ 👀When looking at the F-V curve there are points along it that are associated with a specific training qualities. Each of these qualities corresponds to a particular training stimulus or velocity zone. The F-V curve shows the amount of concentric force your muscles can produce DEPENDANT on the velocity of the muscle contraction. For example, at point A (maximal strength - a max squat, deadlift, press) you can produce a ton of force, but not fast! Whereas, Point E (speed - jumps, med ball throws, olympic lifts) you can move fast, but generate less force!⁣ ⁣ 👉🏼In between, you have strength-speed, power, and speed-strength, these are important. I DON’T know of any sport where you're not required to be powerful and generate force fast. This means working all the way up and down the F-V curve. Even if you're only interested in lifting heavy, it's still important to train aspects of strength other than maximal strength.⁣ ⁣ 🧠There are different ways of using velocity to help regulate training loads but the take home message is the same regardless of your methods. Using a tool like velocity can optimise training to target specific qualities that will promote two very important elements; 1️⃣ faster progressions and 2️⃣ healthier (non-overtrained) individuals.
8/11/2019 7:30:38 AM

🚨Client shoutout🚨⁣ ⁣ Great to see @emstaynton progressing and taking action towards achieving some of the goals we’ve set together. I love to see how coaching impacts those I work with. We’ve started slowly, but when you’re working with like minded individuals it makes life a ton easier 🙌⁣ ⁣ This months block is focused on heavy hinging work, shoulder health and lots of midline stability. Here emma is performing an adductor side plank to provide the midline with ⬆️ anti lateral flexion, but also to challenge the adductors 🔥⁣ ⁣ For coaching enquires 📧 or visit 🖥⁣.
8/6/2019 6:52:08 AM

🙋🏻‍♂️Understanding anaerobic and aerobic metabolism doesn’t need to be complex! However, time will dictate the dependance on one system over another. It’s imperative to remember that all three energy systems work at all times, one never works solely, but sometimes can be referred to as working on its own ❌ Due to the nature of many sports the body moves from one system to another in the course of bouts of exercise!⁣ ⁣ That being said, the predominant energy system used to re supply ATP depends on certain things…⁣ ⁣ ✅Intensity - the harder the exercise the more reliance on anaerobic metabolism, CP and muscle glycogen will be used.Low to medium intensity exercise will use predominantly the aerobic system.⁣ ⁣ ✅Duration - If the exercise is high intensity and lasts over 2 minutes then both CP and muscle glycogen will become depleted and need repaying. Intensity of exercise will drop as the aerobic system becomes more dominant.⁣ ⁣ ✅The individual - individual levels of both aerobic and anaerobic fitness impact the predominant energy system. A higher level of aerobic fitness will mean it will take longer to reach the Anaerobic Threshold. This is beneficial because when a performer begins to work anaerobically there is only a limited supply of energy available (PC and muscle glycogen - up to 2 minutes max). The greater the anaerobic fitness the longer the performer can work in anaerobic zones. Trained individuals can last up to 2 minutes, and also be able to ‘tolerate’ greater amounts of lactic at local muscles.⁣ ⁣ 📝 Note be sure that you train all energy system, but make sure that you train the energy system that is most appropriate in your sport!⁣ Thanks @box_programming for the inspiration on this one ☝️ #conroyperformance #energysystem #aerobic #anaerobic #metabolism #glycogen #atp #fitness #power #speed #endurance #intensity #lactate #buffer #perform #exercisephysiology #performance #carbohydrates #fuel #science #athlete #sport #adaptation #tips #longevity #educate #stalbans ⁣ ⁣
8/1/2019 4:38:48 AM

🙋🏻‍♂️How often are you utilising plyometric work with your athletes/clients? The ability to develop lower-body power is no easy feat, make sure its not missed out!⁣ ⁣ 💡Firstly, plyometric exercises are used to elicit changes in power and explosiveness. The primary goal is to increase the rate of force development (a measure of explosive strength). This will help translate to accelerating heavier loads, specifically during phases where acceleration drops. It also helps to train neurological and physiological systems for movements that are heavily reliant on power production, such as a power clean.⁣ ⁣ 👉🏼In this case my client @ben.roberts79 is working through some hurdle jumps to a box jump. The aim of the exercise is to increase the rate of force production and ground reaction force, which is key for maximal explosiveness and elasticity properties at the muscle.⁣ ⁣ 📝Note, that simply performing box jumps in a WODs/fatigue seeking workouts isn’t the answer. Performing good quality power based exercises that will carry over to workout under intensity is 🔑, so make sure you put in that background work first!⁣ ⁣ For coaching enquires 📧 or visit 🖥⁣ ⁣ #crossfit #speed #power #strength #plyometrics #stretchshorteningcycle #strengthandconditioning #performance #tripleextension #boxjump #explosive #movewell #lessismore #trainsmart #quality #rehabilitation #longevity #healthandwellness #educate #strength #forcedevelopment #training #fitness #fitnessmotivation #inspiration #results #gym #coach⁣⁣
7/26/2019 8:58:27 AM

👉🏼Are your hamstrings actually tight and is stretching them the right answer?⁣ ⁣ 💡Tightness can be broken down into a mechanical and neurological issues. Both can be confused when working with clients.⁣ ⁣ 📝Firstly, in the case of a lengthened hamstring (right image anterior tilt) there’s normally additional neural tone and a protective response. Essentially, the body is trying to prevent the muscle from being stretched too far, so you experience the sense that the muscle is tight. Secondly, another common issue is that the firing order is incorrect or poor motor control is evident. This causes the hamstring to do more work in relation to the glute. An example, extending at the hip.⁣ ⁣ 😳Before you spend hours per week stretching your hamstrings, these are my top tips for helping you approach an anterior tilt correctly.⁣ ⁣ 1️⃣Static stretching WON’T help, mobility training will! Distinguish between neural tension & actual tightness of the hamstrings. Anterior tilts cause the hamstring to constantly be ‘ON” to prevent further extension patterns (more common in females).⁣ ⁣ 2️⃣Build stability in the synergist to the hamstrings, in other words, there should be a heavy emphasis on glute activation and anterior core recruitment (strength and reeducate postural muscles to help bias off posterior tilt).⁣ ⁣ 3️⃣Understand your anatomy! Exercises that are reliant on hip flexion and knee extension is going to be irritating the hamstring further. Select exercise that don’t hot end ranges with reintroduction of them later on.⁣ ⁣ 4️⃣MOST IMPORTANTLY, educate your athlete/clients to stand like normal human beings. What they do outside of the training with you is mega important!⁣ ⁣ 🙋🏻‍♂️But remember, until you rectify the root cause for them being tight, you are going to be chasing a never ending problem.⁣ For coaching enquires 📧 or visit 🖥
7/24/2019 6:15:10 AM

FLEXY FRIDAY 🤸🏻‍♂️⁣⁣ ⁣⁣ It’s a wrap...six weeks has been and gone. Well done to this group who signed up and have completed my first ever mobility course!⁣⁣ ⁣⁣ An aspect of my work that I hope was shown over the weeks was helping others to make a difference in their performance, this time round, specifically CrossFit.⁣⁣ ⁣⁣ If we consider the many variables that make up athleticism, i’m sure you’ll find mobility somewhere near the foundational levels. Therefore, it would be a no brainier not to make sure that it was learnt and learnt well!⁣⁣ ⁣⁣ Thank you to everybody that was a part of it and CrossFit Chiltern for letting me take the reins on this one ☝️⁣⁣ ⁣⁣ If you missed this one, I’ll be doing more in the near future. For coaching enquires 📧 or visit 🖥
7/19/2019 6:58:40 AM

👉🏼 Hamstring injuries affect many athletes, it’s thought to be due the hamstrings being actively lengthened to greater than normal or optimal lengths. Hamstrings, specifically the Biceps Femoris are much more susceptible to injury due to its bi-articular nature.⁣ ⁣ 📝 This means that the muscle crosses over 2 joints, the knee and hip, therefore has 2 major actions (hip extension and knee flexion). Movements such as kicking or the late swing phase of sprinting, the hip flexes and the knee extends simultaneously making the hamstrings activate at very long lengths, essentially putting them in a vulnerable position.⁣ ⁣ So, what can be done?⁣ ⁣ 🏃‍♂️ A change in production of force at longer muscle lengths is a must! All muscles have an optimum length/strength angle for producing peak tension/force. So, if this changes then it can change injury rates! There’s lots of research out there for eccentric training, but i like to consider a mix of isometric strength at longer length as well as eccentrics.⁣ ⁣ Here’s 2 exercises for your hamstring bank!⁣ ⁣ 1️⃣ GHD nordic curls - these eccentrically strengthen the hamstrings. Be sure to irradiate throughout on this exercise. aim for sets of 5 to start and build it up!⁣ ⁣ 2️⃣ Single leg isometric holds - single leg puts more stress on the hamstring. Be sure that you tuck your pelvis in underneath your spine to ensure its all hamstring. Hold for between 3-10s For coaching enquires 📧 or visit 🖥
7/16/2019 10:24:49 AM

Dennis has been my personal trainer in St Albans for nearly 3 years. His sessions are varied and challenging and he has tailored them to achieve my goals to improve fitness and mobility. I highly recommend Dennis, he is flexible and easy to get along with.
7/15/2019 8:36:22 AM

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