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Mark Ireland Athletic Performance

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Mark Ireland Athletic Performance

MI Athletic Performance is here to provide you with quality strength and conditioning training.

Mark Ireland Athletic Performance was founded in 2014 after amassing over a decade in professional sport . Being a professional rugby player for 13 years has given Mark the invaluable experience of working alongside world class athletes and coaches developing his knowledge first hand within strength and fitness work. Mark has combined this knowledge, with his love for structured weight training and intense conditioning sessions to enable clients to attain and exceed their health and fitness goals. Hard work, determination and a willingness to learn are attributes that Mark has stuck to throughout his sporting and professional training career and something he demands from those who choose to work with him.

09/09/2022

Nutritional Pointers
We are definitely in a period of information overload, especially when it comes to Nutrition, and it can be quite overwhelming🤯
Here’s some pointers to consider when you are embarking on your fitness journey
Slide 2 is a a suggestion of how your plate of food should look in a balanced diet for a female and slide 3 for a male
Of course, working out your macros can change the layout of that plays , as it’s no one size fits all, but start here, keep it simple and remember it’s a marathon not a sprint
Choose your path
Let’s go!
-AthleticPerformance

07/12/2021

💪🏾Be part of the gang gang 💪🏾
Whether you are still chipping away with training through December or have already hung up the lifting straps for 2021 in exchange for Christmas fun, we all want to hit the ground running in 2021
I’m offering some early bird special discount to be part of my performance programme kicking off at the start of Jan, where we delve in deep to training and nutrition for the everyday athlete
DM for enquiries, and let’s get locked in for a big 2022 🎅🏾

# rugby

29/09/2021

💪🏾AUTUMN TRAINING DISCOUNT 💪🏾
Entering in to Autumn is perhaps one of, if not the most important training block of the year
As we come off summer fun, with father 🎅🏾 just around the corner this is an ideal time to prepare the mind and body before the December madness and hit the ground running in 2022
Christmas isn’t about calorie counting it’s about relaxing and enjoying food, family and festivities, so we earn that joy now by putting in the hard yards
For a limited time I’m offering a 20% discount off all my training packages in person and online to those who are keen to get after it. DM me if interested, sale ends Friday evening.

# rugby

08/09/2021

Celebrating special friendships ❤️
After a trip of a lifetime back home in biarritz seeing amazing friends, What better way to come home to celebrate 40 years of life of and ❤️❤️ with the other OG’s

08/07/2021

😤TRAINING WITH INTENSITY😤
Currently enjoying a deload week after an intense weekend competing , shoulder in tatters, body feeling spent and a bit jaded after seeing victorious last night. Rest, recovery and some fun for a week. Before getting back after it from Monday
Got that competing bug back! Lets goooooo

# rugby

04/07/2021

🔥 The Power of The Team 🔥
There’s something so powerful about competing in team events which I always loved as a kid, then later as a professional rugby player, and this weekend
Putting yourself through some mental and physical challenges and pulling together to put your best performance out there with those competing next to you is an amazing feeling
Now i don’t feel nearly as bad as I used to every Sunday after a rugby game, but jeeeez I am sore today! All that tiger balm didn’t quite do it! 🤣
. Was a pleasure to throw down with you fellas! 🙌🏾

# rugby

02/07/2021

🔥GAME DAY🔥
Out of retirement and back in the mix tonight and tomorrow! Some grim workouts to get stuck in to but let’s see what we got! Looking forward to getting amongst it and seeing lots of familiar faces
LETS GOOOOOOOOO 🙌🏾

# rugby

10/05/2021

👴🏽GENTLE MONDAY MORNING 👴🏽
Wasn’t feeling it today. So had an old man 30 min amble round the gym and get a sweat on
4 rounds - no rest
- echo bike 10kcals
- d-ball over shoulder - 4 reps
4 rounds - no rest
- heavy KB front rack walk - 30 m
- ski erg - 10 kcals
4 rounds - no rest
- tank push - 30 m
- bent over row - 10 reps
Some days you just got to do something! Tomorrow we get back to it with intent and intensity!

# rugby

07/05/2021

💪🏾FRIDAY PUMP SESH 💪🏾
Today down at Hq
A1. Incline DB bench press - 4 x 6-8
A2. Chin ups - 4 x 6-8
B1. Shoulder press 3 x 8-10
B2. SA row - 3 x 8-10
B3. DB lat raise - 3 x 12-15
C1. Feet elevated press ups - 3 x 12-15
C2. Zottman curl - 3 x 8-10
C3. Plate raise - 3 x 10-12
C4. Arms only ski erg - 150m
Boom! Enjoy 😎

# rugby

22/04/2021

🥴IT ISN’T ALL FUN AND HAPPINESS🥴
This says it all!! I don’t care what anyone says to the contrary, there are no short cuts
Even for someone like myself who has had years of elite level training exposure, you have got to get after it, work hard, push yourself to new limits , be brutally honest in assessing yourself, especially with food and habits, and once you are in the right headspace, go all in! Enjoy the journey With no regrets!
Some facials here 🤣

# rugby

20/04/2021

👊🏽UPPER BODY BLAST👊🏽
Today at Hq an upper day. Simple but effective
A1. Incline DB bench press - 4 x 6-8 reps @ 3010 tempo. Rest 15
A2. Chin ups - 4 x 6-8 @ 2010 tempo rest 90-120
B1. BB row from Pins - 4 x 5-7 @2010 tempo rest 15s
B2. Cable flys - 4 x 8-10 @ 3110 tempo rest 15s
B3. Hammer curl + press - 4 x 10-12 @ 2010 tempo rest 90s
C1. Feet elevated banded Press up - 3 x 10-12 @ 3010 tempo
C3. Heavy plate front raise - 3 x10-15 reps @ 1010 tempo - rest 60-90
Enjoy the bro sesh! 🔥🔥🔥

# rugby

19/04/2021

👊🏽MONDAY MINDSET👊🏽
Not sure why I’m looking so happy doing box step ups here! Probably because they were almost over!
Struggle street today but we grind on! In to week 3 of the transformation, and things are starting to happen... consistency is key
Today’s session
A1. deadlift - 3 x 8-10 @ 3010 tempo rest 30s
A2. DB push press - 3 x 8-10 @ 2010 tempo. Rest 30s
B1. Sled drag - 3 x 30m - rest 30s
B2. SA Row - 3 x 8-10 @ 3110 tempo rest 30s
C1. Box Step up - 3 x 8-10 ES - rest 30s
C2. KB front rack walk - 3 x 30m rest 30s
D1. Hang clean and press - 3 x 5 - no rest
D2. Ski erg - 10kcals no rest
D3. Weighted sit up - 3 x 15 reps rest 60-90s
🔥🔥🔥🔥

# rugby

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