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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 an

d 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.

12/09/2022

Getting Monday off to a flier 🙌🏾
No better feeling than getting after it Monday am at sunrise with that view
Today’s session
A1. Front Squat - 3 x 6-8 reps
A2. DB high Pull - 3 x 8-10 reps
B1. RDL - 3 x 8-10 reps - tempo 3111
B2. Inc. DB BP - 3 x 8-10 reps
C1. Dual KB deadlift - 3 x 12-15
C2. DB C + P - 3 x 8-10
C3. Hill tempo run - 3 x 100m
Feeling fresh, time to attack the week
Let’s go 🔥

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

16/04/2021

🔥OH IT’S HEATING UP🔥
Turned the heat up several notches yesterday... session is

Part 1 - legs 6/12/25 - 3 rounds
1. Squat - 6 reps heavy @ 2010 tempo- no rest
2. DB RDL - 12 reps @ 3010 tempo- no rest 3. Dual KB Deadlift - 25 reps - 1010 tempo - rest 90-120s
Part 2 - Upper - 6/12/25- 3 rounds
1. Push press - 6 reps heavy - no rest
2. SA row - 12 reps heavy - no rest
3. DB lat raise - 25 - rest 90-120s
Part 3 - conditioning - 3 rounds for time
1. Hang C+P - 6-8 reps
2. Kb swing - 12-15 reps
3. Ren row + P/up - 5-8 heavy
4. Echo bike - 10kcal sprint
Voilà. Bon ap 🤣🔥

# rugby

15/04/2021

14/04/2021

❤️IT’s F**K’IN GOOD TO BE BACK❤️
Feeling some very positive vibes being back at such a class facility in the city, coaching members and my own private clients
The workouts are already ramping up, excitement and enthusiasm high! What a difference a few months can make
Get in touch if you need to get your head in the game with some decent direction from moi ❤️👊🏽

# rugby

13/04/2021

👊🏽WORKOUT OF THE DAY 👊🏽
Today we strong(wo)man
5 rounds. No rest between exercises, 2 mins rest at the end of the round
1. Tank hand over hand pull to push - 15m each way
2. D-ball lift - 4 reps
3. Log - RDL - 4/ row 4 / clean 4
4. Sled drag - 30m
5. Landmine press - 6-8 reps
6. Row 150m
This got spicy round 4 or 5. Get it in ya! 😉

# rugby

11/04/2021

😇Sunday service 😇
Getting the double session in on a Sunday! Coming up on a week in to the 12 week group transformations, clients are making massive efforts which is amazing to see (coach is doing aiiight too 😉) and now we ‘GO IN’ on the training tomorrow, FINALLY 🙌🏾
Have a great week ahead people. Time to enjoy life again ❤️

# rugby

29/03/2021

👊🏽MONDAY MOTOVATION👊🏽
Currently feeling pretty focused in on all things after a Difficult period. Am absolutely loving training, and am motivating myself to get back to peak condition like in this picture, back in 2007 playing in the premiership for
Time for the intensity to go up some notches, the diet to be dialled in and enjoy the physical and mental process that is gonna come with a solid 12 week training block
If you want in, get in touch! Limited spaces on my roster! Happy Monday 😎

# rugby

26/03/2021

👊🏽 UPPER BODY FRIDAYS 👊🏽
Always a must. Get that pump on. Upper body circuit
5 rounds
No rest between exercises. Rest at the end of the round 2 mins
1. Db bench press - 8-10 reps - tempo 3210
2. Chin ups - 5-8 - tempo 2010
3. Rope slams - 20 reps
4. Landmine press - 6-8 each side - tempo 2010
5. BB BO row - 6-8 - tempo 2010
6. Med ball wall pass - 5 each side
7. Zottman curls - 10-12 reps
If you have the kit get it done. If not save it for a couple of weeks. Happy Friday y’all 😎👊🏽

# rugby

16/03/2021

❤️ GIFT OF A LIFETIME ❤️
After an emotional yet amazing weekend laying my good friend Peter to rest with his family and friends, I received the best gift I can ever remember receiving. An incredible copy of an original bit of artwork originally made for his wife Mel
My good friend thought it would be amazing to share this incredible piece created by , with some of those who were so fond of Pete
Over the moon, can’t wait to hang this. Have a great week everyone 🥰❤️

10/03/2021

How many sets left?! 🥴
Battling through hump day training but getting it done. Feeling in the groove. Something I always tell clients, if you are in the groove and loving training then go as hard as you can until a de-load week is needed. Because when you are out of the groove it can all be a struggle
Keep focused... we got this. Happy hump day y’all keep grinding 🙌🏾👊🏽

# rugby

07/03/2021

⚠️SUNDAY SERVICE⚠️
This one is not for the faint of heart! If you don’t have the exact kit, substitute some of it or save it for when the gym is open. Be warned the middle set is brutal
Part 1 - 4 rounds
1. Barbell Hang clean and press - 8 reps
2. D-ball lift - 5 reps
3. Plate Russian twist - 20
Part 2 - 21-15-9 reps of
1. 1 + 1/4 DB cyclist squat
2. Calories assault/echo bike
3. Wall balls
Part 4 - 3 rounds
1. Barbell reverse lunge - 10-12 each side
2. 1+1/4 DB bench - 8-10 reps
3. Plate sit up - 10
Brutal. I’m off to drink some peroni after that. Happy Sunday 🥴😎🍻🍻🍻

# rugby

03/03/2021

👊🏽 Heavy session right here 👊🏽
All of you with a home gym set up, by that I mean barbell and some weight, so you can look as ridiculous as me In this pic... here’s a session for you, it’s 🌶🌶🌶

A1. Deadlift - 5 x 5 - Tempo 3010 - rest 30-45
A2. Seated shoulder press - 5 x 5 - 3010 - rest 30-45
B1. Heavy KB swing - 3 x 15
B2. Barbell hang high pull - 3 x 8-10
B3. MB rotational slam - 3 x 8 each side - rest 90 seconds
C1. Db Split squat - 3 x 10
C2. Feet elevated press ups - 3 x 10
C3. 1 + 1/4 biceps curl - 3 x 8-10
C4. Lying triceps ext - 3 x 8-10. Rest 90 seconds
You are welcome ❤️

# rugby

26/02/2021

Oh Peter, I knew this time was coming and it doesn’t make it any easier. I’m so happy I got to see you one last time, and will never forget you whispering in my ear “I love you very much brother”
From the moment I met you on the sun kissed dance floor of space terrace in Ibiza way back in 2004, you had me laughing and smiling and feeling great about life. Something which would seem to be your strongest quality... lighting up the room with that smile of yours making everyone feel your positive energy and love, truly uplifting and it’s why I always held you so close in my heart and mind, call you my brother and regard you as one of my best friends
Just when things couldn’t get any better, I remember absolutely going crazy when hearing Mel had met this hairdresser and DJ from Manchester, before she could even finish... I erupted “ Erm PETE ZORBA by any chance??” ...... she replied “yeah do you know him? “ ...... “ do I know him!! This is my guy!” And the rest is history, the pure joy and excitement we all used to get when we heard “The Zorba’s” are in town is something that was incredible. What a team
From surprising me by driving to Biarritz in France when I lived there, to mine and Ollie’s trips to Manchester for weekends of fun, or just our chats on the telephone or texts, I literally have always cherished every interaction with you and always will. I’m heartbroken i won’t have that with you anymore, but I will continue to love your darling wife and my good friend Mel, and those incredible kids in the only way we can, with a smile on my face, just like you. REST EASY MY BROTHER. I LOVE YOU ❤️ @ London, United Kingdom

04/02/2021

💪🏾💪🏾IT’S GO TIME 💪🏾💪🏾
Trust the process, look after the old rig, stretch, mobilise, lift, condition, fuel it properly, let it rest, repeat
LETS GO

# rugby

03/02/2021

🔥GET STUCK IN TO THIS 🔥
Free Metcon work out to keep the fire burning with the home workouts
All that is needed is 1 dumbbell or kettlebell and a bit of ❤️ to push through the pain, this gets spicy quickly🌶🌶.
4 rounds for time
1) Lateral lunge to press - 10 each side
2) Beast hold shoulder taps - 20 reps
3) 1 + 1/4 Goblet squat - 15 reps
4) Hollow hold press - 10 each arm
5) Squat high pull - 15 each side
6) Kick throughs - 20 reps
Get stuck in! Enjoy 😎

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Videos

Here’s some mobility ideas before a big lifting session like I had today. Stretch, mobilise and prime the body before we lift. I had a lot to cope with in the session so had to feel ready for it🤣 . 1 round of . 1. Hip opener - 10 each side 2. Groiner with T-Spine Rotation - 5 ES 3. Hamstring PNF 3-5 seconds on/off x 3 4. Lumbar spine rotation- 10ES 5. Prone Blackburn - 10 controlled reps 6. Lat release - 30 seconds 7. Pec release - 30 seconds . Worked a treat! Enjoy! . #menwholift #menshealth #mensfitness #womenwholift #womenshealth #womensfitness #health #fitness #fitfam #fitspo #fitspiration #beastmode #nutrition #fatloss #sixpack #carbs #fats #protein # rugby #rugbyplayer #tattoos #personaltrainerlondon #markirelandstrengthandfitness #onlinefitnesscoach #onlinecoaching #homeworkouts

🔥GET STUCK IN TO THIS 🔥 . Free Metcon work out to keep the fire burning with the home workouts . All that is needed is 1 dumbbell or kettlebell and a bit of ❤️ to push through the pain, this gets spicy quickly🌶🌶. . 4 rounds for time . 1) Lateral lunge to press - 10 each side 2) Beast hold shoulder taps - 20 reps 3) 1 + 1/4 Goblet squat - 15 reps 4) Hollow hold press - 10 each arm 5) Squat high pull - 15 each side 6) Kick throughs - 20 reps . Get stuck in! Enjoy 😎 . #mensfitness #womensfitness #homeworkout #metcon #wod #personaltrainerlondon