David Conlon personal training

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David Conlon personal training

Personal training
Email Dconlonpt@gmail.com
07727104004
Based in Stroud
Online coaching

30/11/2025

Another 80 in the bank 🏉😁

18/11/2025

1st proper game in 9 years

Buying new boots at the age of 41 is a dangerous game 😅

04/11/2025

The evenings have been requested, and a evening will be landing tomorrow.

7:45pm at Great Oldbury community centre.

RNDZ boxing fitness classes for all levels of fitness and experience. New faces are always welcomed. This Wednesday is on the house to new faces and a thank you to all of those who have shown support from the start. Sign up via my website davidconloncoaching.com the link is in the bio.

If you like you can drop a message to confirm your space.
I look forward to seeing new and familiar faces.

28/10/2025

⚽ Performance Testing for Footballers

In the 2024/25 season, Premier League clubs ran 83,680 Force Decks tests — 5× more than in 2020/21.
Because power, reactive speed + ground force = performance at every level.

We test the same.

⚡ CMJ — Explosive Power

75th–95th Percentile (Elite Range):

Jump Height: 43–48 cm

Con Impulse 100ms: 112–144 N·s

Peak Power: 4,500–5,025 W ➜ ~330–425 kgf

🏃‍♂️ Hop Test — Fast Ground Contacts

75th–95th:

Contact Time: 0.18–0.21 s

RSI: 3.1–3.5

Quick off the floor = quick past opponents

🚀 RS-Isometrics — Sprint Engine Strength

75th–95th:

Ankle: 2331–2783 N (≈238–284 kgf)

Knee: 3019–3470 N (≈308–354 kgf)

Hip: 562–667 N (≈57–68 kgf)

📈 Who’s It For?

Not exclusive to football
✅ Rugby ✅ MMA ✅ Boxing ✅ Netball ✅ Hockey ✅ Track Cricket ✅
Any athlete who wants to:

→ Accelerate faster
→ Jump higher
→ Win physical battles
→ Stay durable all season

📲 Find out your score

DM “TEST” to book
📍 Whitminster / Stonehouse
⚠️ Limited spots weekly

01/10/2025

RNDZ Boxing Fitness

Run by myself, David Conlon

Sessions:
✅ Tuesdays – 6:30am (yep am, smash it before work)
✅ Saturdays – 7:45am

At Great Oldbury community center, Stonehouse

More times are coming, lunchtime and evening classes are in the pipeline.

We’re only in week 5, but there’s already a solid mix of newly pledged members and consistent drop-ins. I’m genuinely chuffed with how it’s taken off and how quickly people are progressing. Each week I’ll be putting more into the coaching and development. This is just the start.

Why pad work works:

Cardio Conditioning – Builds endurance and improves heart health

Strength & Power –Uses full-body, fast-twitch muscle for striking

Speed & Coordination –Sharpens timing, reactions and movement

Mental Reset – Focus, stress relief and a bit of headspace

Functional Fitness – Improves balance, agility and injury prevention

It’s an hour that mixes aerobic and anaerobic work, keeps you switched on, and gives you something to hit — which doesn’t hurt either.

If want to jump in, just give me a shout or book via the link.
https://davidconloncoaching.com/rndz-boxing-fitness

08/09/2025

🥊 RNDZ had its first ever session this Saturday and what a way to kick things off! Huge thanks to everyone who turned up and gave it their all. 💪

We already y have new faces and returning for tomorrow at 6:30am bright and early.

RNDZ boxing fitness class every Tuesday at 6:30am and Saturday’s 7:45am at Great Oldbury community centre, Stonehouse Gloucestershire

Please book via socials, app coming very soon!

02/09/2025

Thank you to everyone who’s already booked in!

RNDZ Boxing fitness class

Trial sessions launch this Saturday at 7:45am at Great Oldbury Community Centre (full address below).

For the early risers, there’s another chance to join on Tuesday 9th September at 6:30am – the perfect start before work.

To celebrate the launch, both sessions are completely free. Just drop me a message via socials to secure your spot.

I’m really excited to bring these classes to you on a weekly basis, with a progressive programme for all levels. Going forward, I’ll be offering both PAYG and membership options (1 or 2 sessions per week).

Any questions? Please feel free to reach out.
Daniels Way, Great Oldbury Drive, Stonehouse, GL10 3XR.

27/08/2025

RNDZ 🥊⚡

Boxing Fitness Classes – Launching Soon!

Thanks to everyone who’s already booked in, a big response already. Spaces are filling fast for the launch.

Here’s an insight of what to expect.

✅ For all levels – whether you’re brand new or experienced, the sessions are designed so everyone works on the same theme each round, but with the freedom to push at your own level skill set and fitness wise.

✅ Clear structure – every session is built by me with clear intentions, so you always know the focus of the round.

✅ No combat background? No problem! This isn’t about wild swings – you’ll flow through drills, pick up the fundamentals, and build confidence as you go.

✅ Not too serious, always effective – combos, pad work, and drills that keep the energy high and the heart rate in the right zones. You’ll be too busy having fun to realise it’s some of the best cardio you can do! 🫀💪

FREE Trial Sessions:

Location – Great Oldbury community centre
📅 Saturday 6th September @ 7:45am
📅 Tuesday 9th September @ 6:30am

Drop me a DM to secure your space – don’t miss out!

22/08/2025

This Saturday – Force Plate Open Day!

📅 Date: Saturday 23rd August
⏰ Appointments: 6am – 1pm (4–6 people per slot)

Test your Rate of Force Development, Peak Force, N/kg & RSI on the VALD Force Plates – the same cutting-edge tech trusted by World class Rugby, UFC, Olympians, elite football and many more.

Essentially showcasing how fast, how strong, and how explosive you really are.

✅ Free for members
✅ Non-members: Just grab a day pass at £7.50 and use an epic gym post testing 💪

Spots are limited – tag your training mates and book fast!

DM to secure your time slot

22/08/2025

*updated starting dates

Get to know your neighbours without punching them in the face 😅😂

Great Oldbury boxing fit classes are nearly here

Free trial session on Saturday the 6th of September 7:45am and Tuesday the 9th September at 6:30am.

Not only is it fun and cathartic to hit things but reap the many physical and mental benefits of all boxing training has to offer.

These 60 mins pad sessions are a dynamic mix of aerobic and anaerobic training, pad work is a way to improve fitness, strength, and mental sharpness—whether you're an athlete or just looking to level up your training.

✅Cardiovascular Conditioning – Elevates heart rate, improving endurance and overall heart health.

✅Strength & Power – Engages fast-twitch muscles for explosive striking and full-body strength.

✅Speed & Coordination – Enhances reaction time, hand-eye coordination, and footwork precision.

✅Cognitive & Mental Benefits – Sharpens focus, builds discipline, and reduces stress through controlled intensity.

✅Functional Fitness – Develops real-world movement patterns for agility, balance, and injury prevention.

22/07/2025

High-Performance Coaching for Athletes & Driven Individuals

Whether you're chasing a 5K PB, first-team rugby, or a dominant fight camp, my coaching is built to enhance, not compete with, your sport.

I work closely with a limited number of clients across:

1:1 Coaching, Small Groups, Online coaching, Club Partnerships

• Tailored S&C
• Team Sport Support
• Combat Prep
• Endurance events
• Pad work
• General fitness with purpose

Inquire today to possibly reserve a spot asap

25/06/2025

Now taking on bookings for 6 weeks pre-season strength and fitness in Stroud, message to find out more.

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https://davidconloncoaching.com/

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