Warrior Fit

30/01/2023

Fine tuning your technique can, amongst others, increase the stimulus on the required muscles, improve your performance and loads lifted, while helping to alleviate injury.
Small changes in range or angle of movement, tempo or stability, over the length of your lifting life can make all the difference to progress made.
Have a look through The Vault, Lifting Video Library on the Warrior Fit website, link in bio, which features over 100 free technique videos for each body part, using multiple apparatus, with both written and verbal cues, to see if they can help tweak your form.
If you find this kind of info of benefit and would like to apply it to your particular training, shoot me a DM and we can arrange a session to assess and enhance your lifting technique.

09/01/2023

The Forge - Lifting Video Vault is now accessible to all.

No longer limited to members only, the lifting library contains over 100 instructional videos, categorised by bodypart, covering a range of freeweight and machine based exercises, with an emphasis on muscle building.

Each video outlines the targeted muscles and features a voice-over with set-up tips, cues and ex*****on advice.

Hit the link in the bio to add to your training repertoire and sharpen those lifting skills to forge better technique.

“How you do anything, is how you do everything “

23/09/2021

ONLINE COACHING

Whether you seek a coherent, well laid out program tailored to your goals, nutritional guidance or planning, a method of tracking your lifts and progress, ex*****on cues or exercise set up and technique videos, daily reminders to stack those progressive habits, integration with your Fitbit, Apple watch and MyFitnessPal or a communication channel for advice and motivation,
W A R R I O R F I T now offers all of the above and more through the MyPTHub app.

Shoot me a DM or check warriorfitirl.com, link in bio, for details to craft a plan toward your future self.

“Without strategy ex*****on is aimless, without ex*****on strategy is useless” Michael Chang

12/05/2021

“The definition of insanity is doing the same thing over and over again, but expecting different results.”
Albert Einstein

If you wish to change, you must change.
Whether for your strength, health or physique, if you wish to continue your progression in the weight room, you must progress your lifting technique.

Although one of, if not the, major driver of progress with the iron, is progressive overload.

However, better executed form with the same load is progression, controlled tempo is progression, improved focus and mind muscle connection is progression, isolation of the intended muscle is progression, elimination of unwanted momentum is progression, moving safely through a greater range of motion is progression, increasing your stability and core bracing is progression.

Melding all of these will not only give an enhanced stimulus and longevity under the bar, but also enable you to progress that load.

Hit the link in the bio to avail of The Forge, WarriorFit’s members area, currently offering almost 150 narrated instructional videos, to progress your lifting to the next level, for just €9.99 per month.

Better Everyday
Wolves on the Hunt

03/05/2021

With a prospective gym opening date confirmed for Ireland, WarriorFit is going live with it’s Member’s Area, The Forge.

The Forge is a monthly subscription member’s area, consisting currently of almost 150 instructional videos, demonstrating exercise set-up and technique, with narrated ex*****on cues, explanation and tips.

For €9.99 per month the library is available to you at warriorfitirl.com, link in bio, to progress your ex*****on and knowledge, as you return to the gym.

Pursuing quality form presents not only a satisfying challenge but will lead you to lift in a safer manner, extending your training longevity, enable you to lift heavier loads, increasing your strength and enhance your technique for a fresh stimulus and further growth.

“We are what we repeatedly do. Excellence then, is not an act, but a habit”
Aristotle

Better Everyday
Wolves on the Hunt

22/12/2020

Strengthen your pack with a WarriorFit Gift Voucher for that ‘wolf on the hunt’ close to you.

Redeemable on all WarriorFit services; personal training, online coaching, workout programs, nutrition plans and lifting accessories.

Shoot me a DM and give the gift of GAINS

20/12/2020

Main focus this year for growth has been recovery.
A major factor in this has been reducing volume, both the number of sets per exercise and the number of training days per week.

After a warm up set and 1 solid set of between 8-12 reps to gauge where I was at for that particular session, I’d aim for 1 all out set to failure while preserving, as best I can, technique and tempo, aiming to beat the logbook from the previous week, with either extra reps or more weight, generally not straying beyond 6 reps before increasing the load.

Some extra intensity was added as the months progressed, with Rest Pause sets at that max weight, in particular set-ups which offered more stability, eg. Plate Load Machine, Smith Machine.

The program consisted of 5 training days and 2 rest days per week, with a high intensity focus on 1 body part per workout, coupled with higher rep accessory work on a secondary body part, to increase the frequency of stimulus per week.

This approach has lead to the biggest & strongest version of myself to date and look forward to pushing this ‘high intensity, higher frequency, low volume’ approach further, where less have proved to be more.

If this is an approach that would interest you, hit the link in bio to download the Warrior Fit BEAST program, which lays this out over a repeatable 6 weeks.

“Don’t try to be strong. Simply refuse to be weak”
Being Caballero

12/12/2020

Worked up for most of 2020 toward this Reverse Banded Hack Squat PR, 5 plates per side, totalling 247kg, for 6 reps.
The bands provide accommodating resistance throughout the range of motion, allowing the full load come to bear when the Quad is at it’s strongest. Aiming for a slow 4 second eccentric increasing time under tension as the muscle lengthens.
The Hack gives stability allowing you to take a set closer to failure, while still providing a deep range, leading to greater flexion at the knee, all of which have added quality tissue.

Striving for better everyday

07/12/2020

Having recovered from last week’s DOMs as Irish gyms reopened, add weight to the bar and your muscle mass with the Warrior Fit BEAST program.

A 6 week ‘Power Building’ program
intended for wave progression with a deload on the 6th week.
Targeted toward trainees who aim to rack up PRs with their compound lifts while adding quality size to their physique with hypertrophy accessories.
The BEAST program is a 38 page digital download pdf of a progressive 5 day modified ‘bro split-push pull legs hybrid’.
Includes Exercise Cues, Full Reps & Sets scheme, Recommended Rest Times, RPE or %1RM advised to determine load progression and list of Alternative Exercises for variation or longevity.
Repeat as often as progress is made.
Hit the link in the bio.

“Everybody wants to be a Beast, till its time to do what Beasts do”

Eric Thomas

24/07/2020

Life is in the moment, but memories last a lifetime.
Stay Flexin’ 💪🏻

When LadyWolf out angles at the Phoenix Park GunShow, with those beautiful biceps.

Apart, but still together my Boooo

Goals haven’t changed
Better Everyday

17/07/2020

“Fail to plan, plan to fail”
Benjamin Franklin

Returning to the gym but restricted for time, or embarking on your fitness journey, Warrior Fit’s FULL BODY program could give your workouts the structure needed for sustained progression.

4 separate full body training sessions designed to target each body part multiple times per week in short effective sessions, building a solid foundation, with a combination of compound and isolation movements, performed with machines and free weights, to master the basics and build your strength while developing your technique, to springboard your gains toward the physique you envisage.

1 of Warrior Fit’s downloadable programs available at warriorfitirl.com
Including reps & sets scheme, exercise cues, nutrition and supplementation advice around your workout.

Hit the link in the bio and get after it.

Wolves on the Hunt

14/07/2020

Gear up for your return to the gym.

Warrior Fit Wrist Wraps, part of the W A R R I O R F I T GYMWEAR
range now available online at warriorfitirl.com
Link in bio

And in store

Lifting accessories for your war with the iron

Thanks to for the shots.
Throwback to those shredded days post RIBBF Physique 2018

06/07/2020

Running round those freshly opened gyms like Taz on M**h lifting every weight you can get your hands on, kid in a candy store vibes?

As the novelty wears off, feeling like a structured plan of attack would best suit the return of your strength and size?
Leaving your joints intact returning to the iron, re-grooving those movement patterns, gradually increasing volume and load with a progressive stimulus from which you can recover and grow from.

The WARRIOR FIT COMEBACK PROGRAM could indeed set you on the right path.
A 35 page pdf digital download laying out a 4 week Push Pull Legs program, outlining a full Reps & Sets scheme, Exercise Cues, Recommended Rest Times, RPE or %1RM to determine and increase load, along with Nutrition fundamentals and Piri-Workout Nutrition & Supplementation Guides.

Hit up warriorfitirl.com to avail of a plan of action to efficiently return to your former.
Click the link in the bio

“All you need is the plan, a roadmap, and the courage to press on to your destination”
Earl Nightingale

Better Everyday
Wolves on the Hunt

06/07/2020

WARRIORFITIRL.COM IS NOW LIVE

Click the link in the bio

Digital download training programs and nutrition guide

Warrior Fit Gymwear
Lifting Accessories

Coaching Services; Personal, Online, Zoom & Group training
Personalised workout & nutrition plans tailored to your goals.

Subscribe for weekly newsletter of training & nutrition tips, motivation, lessons learned and more.

Contact Colin @ W A R R I O R F I T
to apply passion and knowledge toward achieving the physique you envisage.
Let’s work together to forge the best version of you, striving for better everyday.

Wolves on the Hunt

06/07/2020

26/06/2020

Fresh delivery of Warrior Fit Wrist Wraps.
Back in stock as gyms reopen across Ireland 💪🏻🇮🇪 Strap up for support and stability during your big lifts.
18” length Camo colour with Elastic Thumb Loop Velcro Closure
1 size fits most

Available , DM to snag a pair or dropping soon online when warriorfitirl.com goes live.

Lifting Accessories For Your War With The Iron

Poised to Attack
Goals haven’t changed
Better Everyday
Wolves on the Hunt 🐺

24/06/2020

Fresh delivery of Warrior Fit Wrist Wraps.
Back in stock as gyms reopen across Ireland 💪🏻🇮🇪

Strap up for support and stability during your big lifts.
18” length Camo colour with Elastic Thumb Loop Velcro Closure
1 size fits most

Available , DM to snag a pair or dropping soon online when warriorfitirl.com goes live.

Lifting Accessories For Your War With The Iron

Poised to Attack
Goals haven’t changed
Better Everyday
Wolves on the Hunt
🐺

12/06/2020

BANDS & DBs PROGRAM
Legs 2

The final workout of this 6 day Push Pull Legs split, Saturday’s Glute focused Leg session.

Opening up with alternating DB Reverse Lunges, unilateral work with a movement which hits most major Leg muscles, Quads, Hamstrings, Glutes.
A shorter stride with an upright torso will put more emphasis on your Quads, a longer stride, with a hinge at the hip will switch that emphasis onto the backside of your leg, real nice for your Glute/Hamstring tie in.
Core on for balance, drive through your front Heel.
Nice loaded stretch of your Hamstrings with the lying DB Hamstring Curl.
DB Hip Thrust hitting your Glutes, be wary of arching your lower back, tuck your chin to your Chest, again pushing through your heels. The short band around your knees adds tension, especially when you dropset to bodyweight and perform 3 pulses abducting your knees at the top of each rep, setting your Glute Medius on fire.
The DB Sumo DL will continue the annihilation of your posterior chain. Although preserving your lower back with a more upright torso than the conventional DL, the wider stance and externally rotated feet once more light up your Glute Medius along with Glute Maximus, Hamstrings and even Adductors.
Switching focus with the Heel Elevated DB Squat, which changes the angle at the knee to make the squat more Quad dominant. The narrow stance will attempt to emphasise the VL or Quad Sweep on the side of your thigh. Slow the eccentric portion of the squat, even pause at the bottom to take full advantage of the tension of the lighter weights. Add a weighted vest into the mix.
Finishing up with calves, this time in a seated position, to target the Soleus, hold the top position for 5 seconds, lower slowly for another 5 seconds, pause at the bottom to eliminate the momentum of the bounce, then drive up through all toes, prevent rolling away from big toe.

Hope you enjoyed the series and the workouts help with your transition back to the iron.

As always DM if you’ve any queries on exercise technique or program ex*****on.
If you’d like a personalised program, nutrition plan or would like to work together towards your goals online, email warriorfitirl@gmail.com