Welcome to our

Performance Gym

"A family of like-minded coaches and athletes who want to be their best and compete at the highest levels achievable"

The Performance Gym

All Core Gym and the ACS Performance Gym is a new purpose-built training facility situated in Galway City. It has been designed as an exclusive training area equipped to challenge and meet the needs of everyone (and is over seen by expert coaches and qualified personnel).

We offer the choice of some of the best Coaches, training environment and equipment designed for your training needs. At the Performance Gym, many new challenges await you. You can learn and develop Olympic lifting for flexibility, speed and power or recreational weightlifting suitable for improving your sport specific techniques, cross lift training or general fitness.

 

Who is it for?

The Performance Gym is multi-purposed as it caters for all individuals who are looking for guidance and help in achieving their many goals that are set whilst training.

This might include:

 

  • Olympic Weightlifting Athletes
  • Individual Athletes
  • Clubs

Welcome to our

Performance Gym

"A family of like-minded coaches and athletes who want to be their best and compete at the highest levels achievable"

The Performance Gym

All Core Gym and the ACS Performance Gym is a new purpose-built training facility situated in Galway City. It has been designed as an exclusive training area equipped to challenge and meet the needs of everyone (and is over seen by expert coaches and qualified personnel).

We offer the choice of some of the best Coaches, training environment and equipment designed for your training needs. At the Performance Gym, many new challenges await you. You can learn and develop Olympic lifting for flexibility, speed and power or recreational weightlifting suitable for improving your sport specific techniques, cross lift training or general fitness.

 

Who is it for?

The Performance Gym is multi-purposed as it caters for all individuals who are looking for guidance and help in achieving their many goals that are set whilst training.

This might include:

 

  • Olympic Weightlifting Athletes
  • Individual Athletes
  • Clubs

Our Equipment

The Performance Gym is fully equipped with a mix of Barbells, Powerlifting Bars, Bumper Plates, Olympic Lifting Platforms, Dumbbells, Kettlebells, Med balls, Wallballs and Plyometric boxes. The Gym membership is to be limited and will be distributed over two floors, that will allow for all aspects of training, giving you more space and time to focus on your training and development.

Warm up tracks

2.5-60 kg Dumbbells

Bumper and Metal Plates

Hamstring Curl/Leg Extension Machine

Olympic Bars and Plates (4500kg)

Astro Turf

Cable Crossover Machine Free motion

Gymnastic Rings and Rope Climb

Glute/Ham Developers

Rowing Machines

Watt Bikes + Performance feedback

Self Drive Treadmills

Ski Ergs

Exxcentrix trainers

Plyometric Boxes

Chains, Bands, and all kinds of Old School and New School Training Equipment

Smart Speed 4 gate timing system

Smart Jump

Data Lab

Dartfish & SmartCode analysis software

External track

Our Coaches

Our professionally qualified Strength & Conditioning coaches have experience with all levels of fitness and training. Our experts will evaluate present levels of performance, short and long-term goals and functional ability to perform exercise selection and movement control. All coaches are screened and appropriately educated and accredited to current standard practices. Past members can attest to this standard, as many individuals have gone on to represent their country, province and county.

Whats Happening This Week?

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Our Services

Testing and Analysis

Performance Training

Olympic Weightlifting

Adult Strength Training

Youth Strength

Testing and Analysis

Fitness Testing and FMS

Fitness testing involves various tests that primarily guide the coaching team to determine an athlete’s current strengths and weaknesses. Combine these tests with a current FMS or Functional Movement Screen and interventions can be programmed to eliminate dysfunction, allowing Coaches to then plan the most appropriate athletic training program based on the clients own current and future needs. FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or known musculoskeletal injury.

Performance Analysis

Performance Analysis identifies reference points, whereby training interventions can be put in place to improve the overall performance program. This allows the coach and individuals to plot areas of success and progression. We understand that everyone has different needs, so we offer each of our clients a service that’s unique to them through our research and consultancy services.

What is Performance Analysis?

  • Breaks an individual’s performance down into its component parts
  • Uses specific information to inform individuals on an area to improve and develop
  • Allows individuals to see and interact with their own performance and to identify ways to improve
  • Specific targets can be set to see if improvements have been made

Performance Training

All Core Gym ACS Performance is in the Power Game, where an explosive athlete is a dominant athlete. At ACS, we periodize a strength, speed and conditioning program that will provide the athlete with all the required elements to achieve their ultimate goals. Our performance gym is equipped to challenge the best of athletes where there can be no hiding from the results.

Speed & Conditioning Training

Exceptional speed is inherent; however, all individuals can improve on their current level of speed by working on running technique, strength training, plyometrics, and reaction drills. Our programs are advanced and demanding on the body. A general level of conditioning is required to prevent injury and maximise the most out of the program.

What we offer:

  • Sports specific training for the serious and amateur athlete, age related. 
  • Continuous 8-week training program with 2 and 3 day sessions available
  • Group and team training in-season and off-season
  • Introductory rates available
  • Monthly memberships available
Strength & Power Training

“We are in the Power Game, where an explosive athlete is a dominant athlete”

We provide training that…

  • Improves overall conditioning
  • Increases speed and flexibility
  • Improves vertical and horizontal jump *
  • Reduces risk of injury
  • Improves explosiveness
  • Improves strength
  • Improves force production

Olympic Weightlifting

We are a family of like minded athletes who want to lift heavy and compete at the highest levels possible. Olympic Weightlifting is a dynamic sport in which power, strength, athleticism, and technique all come together to enable an athlete to lift maximum weight for a single repetition.

Snatch

The Snatch is the fastest and most technical movement in all of sports. The bar is taken from the floor to full arms’ length overhead in a single continuous movement. The bar may be received in a full squat, half squat, or split squat. The full squat is the most dominant style to receive the bar, it also allows for the most weight to be lifted. The best performers in the world can lift well over double their own body weight in this manner.

Clean and Jerk

The clean and jerk is the King of the Olympic Lifts. It allows for even heavier weights to be lifted as it is completed in two stages. The athlete first lifts the bar from the ground to the shoulders in one motion (Clean). The clean can be received in a full squat, half squat or split squat. The bar is paused at the shoulders and then in a second motion driven overhead to arm’s length (Jerk). The jerk can be received as a Power Jerk (in a ¼ squat position) or the more traditional Split Squat (legs in a lunge position). Some lifters have achieved a weight equivalent to three times their own body weight, while the top super heavy weights are capable of lifting more than 250kg – over a quarter of a ton!

Adult Strength Training Classes

Strength training can improve functionality in day to day life and help prevent weight gain. Lifting weights two or three times a week improves bone density. You will look and feel healthier. Clients have had excellent results and more importantly they have enjoyed the classes.

 

Strength training for Adults will consist of:

  • Individual needs analysis (toning, strength gain, weight loss or improved athletic performance)
  • Teaching the correct technique
  • Teaching to train with weight efficiently and effectively
  • Understanding why you should be training this way
  • Building foundation strength
  • Group personal training
  • A focused programme with daily goals

Youth Strength Training Classes

We offer this programme to all youth participants because a good foundation of movements and exercise technique during a teenager’s formative years develops good training habits. A Stronger musculoskeletal system is less likely to break down and be injured and it is very important that youngsters learn exactly how to follow a training programme correctly. We place a lot of emphasis on learning the correct technique of each exercise and its combinations. Once this has been established appropriate strength building can commence.

Strength training for Youths will consist of:

  • Individual needs analysis (Movement Prep, strength gain, nutrition and Recovery)
  • Building foundation strength
  • Develop correct technique
  • Improve range of motion
  • Improve flexibility
  • Improve sports performance and reduce injury risk
  • Have fun and make friends
  • Increase bone density, insulin sensitivity, strengthen tendons and ligaments

Pre Sale Offer

All Core Gym