RL Performance & Recovery

RL Performance & Recovery -Degree in Sports Coaching & Fitness
-Strength & Conditioning Coach
-Sports Therapist

Some of the benefits of sports massage include:

Increased joint range of motion (ROM)
Increased flexibility
Increased sense of well-being
Decreased muscle tension
Decreased neurological excitability (nerves more relaxed)
Decreased muscle spasms
Better sleep

Great to have Andy Mooney in today for some lower back work during the football season! Also great to have Tommy Quinn T...
21/09/2026

Great to have Andy Mooney in today for some lower back work during the football season! Also great to have Tommy Quinn Townland head coach in for some recovery work too!

As a coach i still have to train!10km — 46:21Average pace — 4:38/kmA solid run in the bank. Started controlled, settled ...
06/08/2026

As a coach i still have to train!

10km — 46:21
Average pace — 4:38/km

A solid run in the bank. Started controlled, settled into the pace and managed to hold it consistently through the middle and back end of the run.

My own training isn’t just about lifting heavier — I’m continuing to work on strength, running performance and overall conditioning.

The same principles I use with clients apply to my own training: have a plan, build progressively, stay consistent and keep working towards the next target.

Next target is sub 1.10 hyrox doubles in just over 3 weeks time!

Massive well done to Grace Stewart for smashing her goal of a sub 1.10 min 10k today with a time of 1 hour 42 seconds! U...
26/07/2026

Massive well done to Grace Stewart for smashing her goal of a sub 1.10 min 10k today with a time of 1 hour 42 seconds! Unreal effort sub 1 hour will be smashed next!

Shout out to online client Terry for smashing todays running session as he preps for his hyrox! Today's session:🏃 5 × 1k...
15/07/2026

Shout out to online client Terry for smashing todays running session as he preps for his hyrox!

Today's session:

🏃 5 × 1km Intervals
⏱️ 3-minute recovery between reps
Results:

1km – 3:27
1km – 3:33
1km – 3:45
1km – 3:51
1km – 3:59

The goal wasn't to run one fast kilometre. The goal was to maintain quality and keep times consistant across all five reps while carrying fatigue from each previous effort.

That's exactly what HYROX demands.
Every interval builds:
✅ Running speed
✅ Aerobic fitness
✅ Lactate tolerance
✅ Mental resilience
✅ The ability to keep moving when your legs are burning

A strong HYROX performance isn't built in one session—it's built by consistently showing up and putting together sessions like this week after week.

Great work today. The progress is showing, and we're moving one step closer to race day.

Train Better. Move Better. Recover Stronger.

Over the last few months, structured strength training has helped me make some of my best progress:📈 Bench Press: 90kg ➜...
15/07/2026

Over the last few months, structured strength training has helped me make some of my best progress:

📈 Bench Press: 90kg ➜ 117.5kg
📈 Squat: 110kg ➜ 160kg
📈 Deadlift: 100kg ➜ 140kg
📈 Military Press: 45kg ➜ 62.5kg

The biggest difference has been following a proper programme instead of just training without direction.

The focus has been on:
✅ Progressive overload
✅ Improving technique
✅ Managing training volume
✅ Building strength gradually
✅ Prioritising recovery
✅ Staying consistent every week

Not every session needs to be a personal best. The real progress comes from improving the smaller lifts, building confidence under heavier weight and allowing those consistent weeks to add up.

Reaching a 160kg squat was a goal I had been working towards, and it shows what can happen when training has structure and purpose.

This is the same approach I use with my own clients: understand the goal, build the right plan and progress it at the right pace.

Train Better. Move Better. Recover Stronger.

Fully qualified- more information coming this week or next on training and clients anyone wanting information give me a ...
09/07/2026

Fully qualified- more information coming this week or next on training and clients anyone wanting information give me a message! Still have spaces for sports massage just message to get booked in!

Today's engine builder for me and as we get ready for our doubles Hyrox in tenerife! ✅ 2 km Run✅ 2 km Assault Bike✅ 2 k...
04/07/2026

Today's engine builder for me and as we get ready for our doubles Hyrox in tenerife!

✅ 2 km Run
✅ 2 km Assault Bike
✅ 2 km SkiErg
✅ 2 km Row

Building a engine is essential for Hyrox. Give this session a go!

It's not always about going flat out—it's about building the fitness to keep performing!

I will soon be starting to take clients for online coaching!

If Hyrox is something your training for keep an eye out on my page- news dropping soon about my new site and clients!

22/06/2026

A short clip of session today! Terry's training with myself for a hyrox doubles in September and is well into his program!

Todays session-

• 4 x 200m @ 90% effort

• Recovery: 3 mins jog

• 3 x 400m @ 85–88% effort

• Recovery: 3 mins jog

• 3 x 600m @ threshold effort (8/10) 4.10km- 4.25km pace

• Recovery: 3 min jog

This session is great for developing speed, speed endurance, lactate tolerance, and aerobic power.

Give it a go!

After weeks of hard work, dedication, and studying, I'm proud to announce that I am now a fully qualified Strength & Con...
20/06/2026

After weeks of hard work, dedication, and studying, I'm proud to announce that I am now a fully qualified Strength & Conditioning Coach!

Over the coming weeks, I'll be making some exciting changes to my page, sharing more training and conditioning content, exercise tips, and insights into sports massage.

I'm also looking forward to working with individuals and groups who want to improve their performance, build strength, enhance fitness, or achieve their training goals.

Im excited to help others become stronger, healthier, and more confident in their ability!

19/06/2026

Why Sports Massage Is Essential for Hard Training!

When you're training hard and consistently, recovery is just as important as the workout itself.

Sports massage helps your body recover faster, reduces muscle tightness, improves flexibility, and keeps you performing at your best.

Regular sports massage can:

✅ Reduce muscle soreness and stiffness
✅ Improve circulation and recovery
✅ Increase flexibility and range of motion
✅ Help prevent training-related injuries
✅ Reduce muscle tension and knots
✅ Improve performance and training quality
✅ Support faster recovery between sessions
✅ Promote relaxation and reduce stress

Recover smarter. Book your sports massage today.

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