Custom Programs
Our Services
Whether you're returning to running, preparing for sport, or just want to move without pain, Chris will design a programme that addresses your specific needs.
Custom Gym Programs
Build confidence and strength with a programme designed just for you
No more wandering around the gym wondering what to do next. Chris creates personalised gym programmes based on your movement assessment, current ability, and goals. Each programme includes detailed exercise descriptions, proper form cues, and progressive overload strategies that ensure you're always moving forward safely. Whether you're intimidated by the weights section or you're an experienced lifter looking to break through plateaus, your programme will be tailored to challenge you at exactly the right level. Available both in-person and online with ongoing support and programme adjustments as you progress.
Cost: €60 per custom program
Running Programs
From first steps to finish lines - run with purpose and proper form.
Chris's running programmes aren't just about covering distance—they're about building efficient, injury-free runners. Starting with running mechanics and movement patterns, each programme includes targeted strength work to support your running goals. Whether you want a quick morning jog to start your day or you're training for your first marathon, the focus is on progressive conditioning that respects your body's adaptation process. Drawing from his experience as a multiple marathon finisher, Chris ensures your programme builds cardiovascular capacity whilst maintaining the movement quality that keeps you running for years to come.
Cost: €10 per week of training.
Weight Loss Programs
Sustainable fat loss through smart training and balanced nutrition
Forget crash diets and punishing workouts that leave you exhausted and hungry. Chris's weight loss programmes combine intelligent strength training with nutritional guidance that actually works long-term. The focus is on building lean muscle mass and creating sustainable habits rather than dramatic short-term results. You'll learn to balance blood sugar, fuel your workouts properly, and create a caloric deficit without feeling deprived. Each programme includes both training and nutritional components, with regular check-ins to ensure you're progressing steadily towards your goals whilst building habits that last.
Cost: €60 per program
Strength & Conditioning Programs
Peak performance through movement mastery and athletic development
Designed for athletes and serious fitness enthusiasts who want to maximise their physical potential. These programmes integrate Chris's movement-first philosophy with advanced strength and conditioning principles. Starting with movement quality and mobility work, programmes progress through strength phases, power development, and sport-specific conditioning. Whether you're preparing for GAA season, Hyrox competition, or simply want to train like an athlete, these programmes address energy system development, injury prevention, and performance enhancement. Each programme is periodised to ensure peak performance when it matters most.
Cost: from €10 per week of training.
Team S&C
Chris provides comprehensive S&C programs and development for teams as well as individuals. In 2023 he was the Fossa GAA club strength & conditioning coach, conducting gym and running sessions. Chris provides comprehensive, supportive and tailored S&C programs for teams.
Stop guessing what your body needs.
Get a program that is designed specifically for you.
Every custom programme begins with understanding your unique movement patterns, limitations, and goals. Whether you choose in-person coaching in Killarney or online support from anywhere, you'll get the expertise and accountability you need to succeed.
Book your initial consultation today and discover what personalised programming can do for your performance, confidence, and long-term health.
Not just exercises, but movement education. Each session builds your understanding of how your body should work while strengthening it from the inside out.
Whether you’re returning to running, preparing for sport, or just want to move without pain, Chris will design a program that addresses your specific needs.
Can’t make it to Killarney? Our online assessment and courses bring the same movement-first methodology to you, wherever you are.