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Pro Recovery

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Pro Recovery

Recovery hub based in Clonmel, Co.Tipperary, 2nd Floor Unit, 36/37 Parnell Street. Our Services Inc

08/09/2026

12 Weeks of Consistency 👏🔥

This client came to us with a goal of losing weight, feeling more confident in herself and having a clear plan to follow with someone there to guide her along the way.

Over the 12 weeks, we kept things simple. We added structure to her nutrition, made strength training a priority and focused on progression in the gym rather than obsessing over the scales. We kept in foods she enjoys and worked around with a little bit of what she needs and what she wants 🤣

And the results speak for themselves 👏

She’s 3kg lighter between these photos — which really shows why the scales don’t tell the full story.

The biggest change has been in her body composition, confidence and relationship with training. She’s gone from simply wanting to lose weight to genuinely loving the gym and wanting strength training to remain part of her routine.

We focused on getting stronger, progressively increasing weights and not being afraid of compound movements or machine work. Week after week she showed up, filled out her trackers, followed the plan and stayed consistent.

Now we get to build on it for another 12 weeks, combining our in-person gym sessions with her online programme, and we can’t wait to see where she can take it from here 🚀

Our female clients are absolutely flying at the minute 💪

If you’re looking to lose body fat, get stronger, improve your confidence and have a plan you can actually stick to, get in touch with us about our next 12-week programme 🔵⚫

26/08/2026

Really proud of the progress here 👏

We’ve been working with this client just over the 4 months, with the goal of improving body composition and overall performance while also working alongside his recovery from shoulder surgery.

From the beginning, it was important that his training complemented his rehab. We’ve kept in contact with his physio throughout the process and only progressed things when we had the green light to do so.

As his rehab progressed, so did the programme — and the results have followed.

He recently came down to Pro Recovery & Performance for an in-person check-in, giving us the opportunity to go through his main movements, check technique and make sure everything is in a good place before progressing into the next phase.

As you can see from the clips, his RDLs, squats and upper-body movements are all looking really strong, alongside some brilliant changes in body composition.

Having our own facility now also allows us to combine online coaching with in-person check-ins, which is something we’re really excited to build on.

We’d also love to connect with more physios and therapists who have clients progressing through the later stages of rehab and into return to performance. Once they have the green light to progress, we can help bridge that gap into structured strength & conditioning while also working towards body composition, strength and performance goals.

24/08/2026

A busy week at Pro Recovery & Performance 🙌

Another brilliant day out at the Knockmedown Races this weekend, always a fantastic event and delighted to have our recovery boots set up there again.

Alongside that, we’ve had team recovery sessions, youth development, Ladies Football Coaching, 1-to-1 PTs, and our women’s fitness classes absolutely flying, while we continuing to build our Men’s S&C classes 💪

We couldn’t be happier with how everything is going at the moment. A massive thank you to everyone who has come through the doors and supported us over the last few weeks, it’s hugely appreciated! 💙

This week: Limited hours Thursday & Friday, and we’ll be closed Saturday & Sunday for some well-earned holidays ☀️

Then it’s back to a full schedule of classes, PTs, youth development & recovery sessions.

For any enquiries about 1-to-1 training, group classes, youth development or recovery sessions, just drop us a message 📩

17/08/2026

MEN’S STRENGTH & CONDITIONING 🏋️‍♂️

After kicking off our first Men’s S&C class last Thursday, we’re looking to build a solid group ahead of our first training block 💪🏼

Whether you’re a complete beginner, getting back into training, or already experienced in the gym, the classes are open to all levels.

The focus is simple:
• Basic compound movements
• Getting stronger & fitter
• Learning proper technique
• Progressing week by week
• Small classes with coaching & supervision throughout

This week we’re running Thursday only, so if you’re interested, come down, give the class a go and see what you think.

Going forward we will be doing Tuesdays & Thursdays, with both morning and evening classes, before starting our structured training block.

The goal is to build a good group of lads who can train together, work hard and progress at their own level 🤝

15/08/2026

YOUTH DEVELOPMENT ⚽️🏐

A look at some of the work we’ve been doing with our field based athletes and boxers 🥊

At 14 and growing quickly, a big focus for us is helping him get comfortable and confident with his body as it develops, while building strong movement foundations that we can progress over time.

We’ve worked with him on the pitch for a while now, so he already has a good understanding of basic movements such as squats, split squats, jumping and landing. Now that we have him in the gym, we can start building on those foundations and gradually introduce some load.

We started the session with plyometric progressions, focusing first on control:
• Bounds with a stick & hold
• Left-to-right bounds with a controlled landing
• Single-leg bounds with a controlled landing

We then progressed these into more continuous, reactive movements:
• Continuous bounds
• Quicker left-to-right bounds
• Continuous single-leg bounds

From there we moved into goblet squats and split squats, before introducing some basic upper-body push and pull work with light dumbbell bench press and single-arm cable rows.

Loads of work to do with the bench press as it was his first time doing it, but after a few sets he was already getting better. 💪🏼

At this age, it’s about learning how to move, jump, land, brace and lift properly, and then progressing those qualities as the athlete develops.

Really looking forward to seeing how he progresses over the coming months 💪🏼📈

YOUTH ATHLETE DEVELOPMENT 🥊

Great to finally have our 15 year old Boxer working with us in the new gym at

We’ve been working with him for with a couple of months now but with limited equipment available previously, there was only so far we could progress the strength side of his training.

Now we have the opportunity to properly build on the foundations he already has and gradually expose him to more load, different movements and structured strength work.

For a young boxer, the goal isn’t just lifting heavier weights.

We want to develop strength, power, movement quality and robustness that can complement the work he is already doing in the ring, without taking away from his boxing training.

He’s a very ex

10/08/2026

THE WAIT IS OVER… WE’RE READY TO GO! 🏋️🔥

After weeks of planning, painting, moving things around and watching it all come together, our new gym at Pro Recovery & Performance officially opens tomorrow! 🙌🏼

We honestly couldn’t be happier with how the place has turned out. Lots of ups and downs but our idea has completely transformed the space and given us a setup that we can’t wait to start coaching in.

Our Women’s Fitness Classes kick things off tomorrow 🏋️‍♀️ and this is only the beginning. Over the coming weeks we’ll be adding more classes and more options to the timetable as we get everything up and running.

One of the things we’re most excited about is being able to open our doors to all ages and all levels. From athletic youth development, to teenagers and adults looking to improve their strength and fitness, to athletes preparing for their sport, races or events - we want this to be a place where everyone can come in and work towards something. 💪🏼

Over the years we’ve been lucky enough to work with so many different people through team S&C, youth development, online coaching and recovery. We can’t wait to now bring even more of that together under the one roof and help people get fitter, stronger, healthier and perform at their best.

A massive thank you to Chloe and all the lads at RPM Power. From the initial design right through to the installation, they were absolutely top class and couldn’t have looked after us any better. Nothing was ever a problem and they were unbelievably easy to work with… even when we probably weren’t 🤣👏🏼

This is a huge next step for us and one we’ve been working towards for a long time.

Recovery 🤝 Performance - all under one roof.

08/08/2026

Quick update on how the place is looking 🚀🏋️

Recovery Sessions are back operating from today onwards as normal ❄️🔥

Our women’s classes will begin again next week as we trial a few things with the new set-up and get everything running smoothly 💪🏼

There’ll be plenty more information coming over the next few weeks on additional classes for both males and females, along with everything else we have planned 👀🏋️

We have so much coming over the next few weeks and we can’t wait to get started! 💪🏼🔥

01/08/2026

BIG WEEK AHEAD 👀🏋️

Our new S&C gym install kicks off next Wednesday with the team at RPM Power 🔥

We’ll be closed Wednesday–Friday, with recovery sessions hopefully back up and running from Saturday as normal 🙌🏼

Forgot to mention and thank the lads at , who have started us off in the right direction with a brilliant paint job 💪🏼 Plenty more to come from them 🙌🏼

Our recovery sessions won’t be changing, only improving, they’ll just be in a new setting 🙌🏼

We’ll be starting small, building things up properly and updating our timetable as we go, so bear with us over the first few weeks!

This is a huge next step for Pro Recovery & Performance, and we can’t wait to show you what’s coming 💪

More updates coming soon 👀

turn next lol

25/07/2026

Women’s fitness classes 💪✨

We’ve built an incredible community with the space and equipment we had. Now, with the gym expanding, we’re excited to welcome even more clients through the doors.

Whether you’re completely new to training or have years of experience, there’s a place for you here. No egos, no pressure, just great coaching, great people, and a supportive environment where everyone can progress at their own pace.

Come down, give the current class a try, and see what we’re all about. If your interested just drop a message 🚀

Really excited to be able to provide a better service to all our local customers

07/05/2026

12 week tidy up phase complete for our GAA athlete 🔥

Massive progress from Conor over the last 12 weeks. The main goal long term is to build muscle, but first we wanted to improve body composition and create a better base before pushing into a gaining phase. That meant reducing unnecessary body fat while holding onto strength, performance, and muscle mass throughout the process.

This wasn’t a case of slashing calories and hoping for the best. We took a controlled and measured approach with a small calorie deficit, strong training structure, consistency, and patience.

Now that Phase 1 is complete, we’re in a much better position to push into Phase 2 and focus on building size and strength in the same controlled manner 🔥🔥

If you are interested in a personalised program, drop a DM 💪🏼

Address

Clonmel

Opening Hours

Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm
Saturday	10am - 4pm
Sunday	10am - 4pm

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