Tom-French

🏐⚽ Club Football | Where Dedication Meets Performance

Two evenings of testing with Kilconly GAA Club this week — and what a group to work with. These lads showed up, put in the work, and give everything they had.

Club football doesn't come with the spotlight of the elite game, but the dedication? That's just as real.

What testing reminds us every time is that training hard is only half the equation. Recovery is where the gains are made — sleep, nutrition, managing load. Get that right and you give yourself every chance to perform when it matters.

Proud to support clubs like Kilconly who are serious about doing things the right way. 💪

Train smart. Recover right. Perform.

📍 Sports Academy X | Tuam
🔗 Link in bio for team testing enquiries

Testing
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TrainSmart RecoveryMatters SportsAcademyX Galway ClubProud

** WHY I STARTED RUNNING AGAIN (And Why You Should Too)**

Two years. That's how long I stayed off the roads after tearing my meniscus. I kept lifting, kept coaching, but running? That was off the table because of pain and fear of doing more damage.

Then two things happened that changed everything:

**Thing One:**
I started snoring. Badly. So badly that I was banished to the sofa. When your wife kicks you out of your own bed, you know something needs to change.

**Thing Two:**
With a surgeon's appointment booked for February 18th, I had a choice—wait and wonder, or prove to myself what I'm still capable of. My last resort is to get surgery. So let's wait and see 🤞

So on January 6th, I laced up and hit the roads around Sligo. 3.09km. Average pace 7:16/km. It hurt, but I finished.

Fast forward to Run Six (February 6th): 6.61km. Average pace 6:04/km.

Let that sink in—in just SIX runs, I've:
✅ Doubled my distance
✅ Dropped 1:12/km off my pace
✅ Had ZERO additional knee pain
✅ Stopped snoring - (hoping to fully reclaime that spot in Bed)
✅ Boosted my cardiovascular fitness
✅ Rediscovered what it feels like to move through nature.

Ive still a long way to go before I do what I love best is sprinting on the pitch. But il get there.

The data doesn't lie. The body is remarkably resilient when you give it the right stimulus and respect the process.

**Whats your Story:**
Whatever's been keeping you from getting back out there—injury, time, fear, or just life getting in the way—it doesn't have to be permanent.

You don't need to be perfect. You just need to start.

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**Thinking about getting back into running after injury or a long break? Drop me a message. Let's build you a plan that respects where you've been and gets you where you want to go.**

🏃‍♂️ Sports Academy X | Evidence-Based Performance

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SportsAcademyX StrengthAndConditioning BackToRunning RunCoach PerformanceTraining

5 weeks into Block 2 and these young athletes are showing what consistent training looks like! 💪

Year-round resistance training isn't just about getting stronger - it's about building resilient, well-rounded athletes who can perform at their best when it matters most.

The benefits for young athletes training consistently:
⚡ Improved movement quality and coordination
⚡ Enhanced injury resilience
⚡ Better power production for sprinting, jumping, and changing direction
⚡ Increased bone density and joint stability
⚡ Confidence that carries onto the track, pitch or court

Training doesn't stop when the season ends - that's when the real development happens. These athletes understand that the work they put in now sets them up for success in the years ahead.

Proud to coach this dedicated group from Tuam Athletics at 🏆

YouthTraining SportsPerformance IrishSport GalwaySport ResistanceTraining AthleteDevelopment FutureChampions SportsAcademyX CoachingExcellence BuildingAthletes

Great evening at Westport United last night! 🎯

Had the opportunity to present on Long-Term Athletic Development to around 30 coaches from Westport Utd alongside our manager and assistant manager

Shared our template and framework for how we approach training young athletes at different stages of their development.

Really encouraging to see such a strong turnout and engagement from the coaching staff.

When everyone understands the 'why' behind athlete development, we can create a unified approach across all age groups.

The manager and assistant manager also presented our playing philosophy and style - crucial that our physical preparation aligns with how we want to play the game.

Building foundations that last 💪⚽



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StrengthAndConditioning SoccerDevelopment

Great to be back working with the Tuam Athletics youth athletes!

S&C training is fundamental for athletic development - building speed, power, coordination, and injury resilience that directly translates to track and field performance.

What many don't realize is that athletics training provides an incredible foundation for ALL sports - developing movement competency, running mechanics, and physical qualities that benefit GAA, soccer, rugby, and beyond.

Excited to help these young athletes develop this season! 🏃‍♂️💪



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A small smippet of our large Donegal family ❤️

⚽💪 STOP MAKING THIS MISTAKE

If you're a soccer player who only lifts weights in June/July, you're sabotaging your season.

Here's what happens when you abandon the gym after pre-season:

❌ Lose 10-15% of strength by October
❌ Physically weakest during crucial spring matches
❌ Higher injury risk as the season progresses
❌ Never build a real foundation

The solution? Year-round periodized strength training.

✅ Off-season: Build maximum strength (3-4 sessions/week)
✅ Pre-season: Convert to explosive power (2-3 sessions/week)
✅ In-season: Maintain with strategic sessions and micro dosing (1-3 sessions/week)
✅ Fixture congestion: Minimal dose to prevent decline

Elite players like Ronaldo, Haaland, and Van Dijk lift heavy year-round. They're not slow—they're dominant.

NEW BLOG POST: Complete guide to year-round strength training for soccer players

Link in bio to read the full guide

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Excited to be back working with the Galway Minor Ladies Football squad for another season!

Great to see familiar faces and welcome new athletes to the group. Looking forward to helping these talented players develop their physical performance and reach their potential this year.

Here's hoping for a successful season! 💪⚽️

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5 ESSENTIAL STRENGTH
EXERCISES FOR GAA PLAYERS

🏐 Trap Bar Deadlifts
💪 Single-Leg RDLs
🏋️ Front Squats
⚡ Landmine Press
🛡️ Nordic Curls

Link in bio to read full guide

#2026

Looking to get ahead of the game in 2006. We have tried and tested programs that get results.

Jump in and out of the plan that suits you at different times of the year.

New plans added monthly at no extra cost.

STOP GUESSING - GET WORKING

Link in Bio for plans

www.SportsAcademyX.com

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The Donegal contingent is growing 💪





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