Get the Edge

A 6-week program designed specifically to give you, the athlete, the edge.
This program is unique in it's approach as we will coach you how to harness the power of your breath, prevent injuries and improve your race performance.

2 weeks of this program will be held in SATORI Wellness Centre with Leo Ryan of
Leo is a health performance and breathing specialist. Leo’s love and experience for health and physical performance has seen him research more than 50 breathing techniques, mentor with coaches to Olympians, UFC Fighters and World Champions and he undertook several internships with the world renowned Dr. Eric Serrano.

2 weeks of this program will be held in SATORI Wellness Centre with Shirli Muldoon of
Shirli obtained her qualifications in a traditional ashram in India. She furthered her training in both Ireland and the UK and has worked with various sporting groups including swimmers, runners, gaa players and triathletes. As a former triathlete she understands the common problems associated with muscles that get overworked and under stretched.

2 weeks of this program will be held in infinity pool with Sean McDonnell of Sean currently provides bespoke coaching to triathletes, outlining training plans and analyzing their performance. Sean has a passion for helping athletes obtain their goals whether their aim is to complete their first race or on racing in the world championships.

6 weeks
Wk 1 Tuesday October 8th - 7-8:30pm - Shirli Session 1
Wk 2 Tuesday October 15th – 7-8:30pm - Leo Session 1
Wk 3 Tuesday October 22nd - 7-8:30pm - Shirli Session 2
Wk 4 Tuesday October 29th – 7-8:30pm - Leo Session 2
Wk 5 Tuesday November 5th – 7-8:00pm - Sean Session 1
Wk 6 Tuesday November 12th - 7-8:00pm - Sean Session 2


Day one with Leo - Building the breath and beating fatigue
* Breathe more efficiently
* Train your Aerobic base smarter
* Simulated Altitude Training at home
* Improve your endurance
* Reduce injury risk and spare your joints and tissues.
* Feel better and perform better
* Free Your Diaphgram to breathe efficiently
* Build a better Aerobic base with CO2 tolerance training.
* Breathe better, Sleep better, Recover better, perform better.

Day 2 with Leo - Getting a Running Start
* Race Day Strategies
* The ultimate visualisation technique: get your pre-event headstart.
* Warming up your lungs effectively
* A mid-event energy management system
* Techniques to increase endurance
* A body-mind technique to enhance visualisation and prepare your body
* Warm up your respiratory system specifically for your event
* The Vent Level System: How to use your breathing as a guide to your fatigue level (tip: it’s even more accurate than HR monitors)
* Energy Boosters: How to change your breathing patterns to increase endurance
* ASPB: How to use your breathing to reduce injury risk

Day 1 with Shirli - Arrive at the start line injury free
* How to effectively lengthen the connective tissues
* How to strengthen the joints prone to straining
* How to prevent common injuries such as rotator cuff, achilles tendonitis, IT band syndrome and hamstring strain.

We will target the following areas:

* Hips - one of the most challenging areas to open up as there are over a dozen muscles & connective tissues supporting these huge joints.
* Hamstrings - when your hamstrings are tight they can effect just about every other physical activity. They are also associated with most lower back injuries.
* Shoulders - if you spend long hours on your bike or performing a repetitive movement such as front crawl, chances are high that your shoulders are going to be pretty tight.
* Back - A lot of time can be spent with the spine rounded forwards. Backbends help create better posture, decreasing the likelihood of injury. Better posture allows the breath to be more efficient aiding performance and recovery.
* Wrists & Ankles - These areas are often neglected and are also the areas most prone to spraining and difficulties. Focus here will improve flexibility and strengthen these joints.

Day 2 with Shirli - Pre race warm up & post training recovery
* Learn a short sequence that will help warm the major muscle groups preparing them for action.
* Learn post race stretches which will alleviate race pains faster and aid in efficient recovery leaving you fresh and ready for your next race or training session.
* Learn gentle, restorative yoga poses that will assist with lactic acid build up and shortened, tight muscles.

Day one with Sean - Creating an Annual Training Plan
* How to plan and structure your year to help foster success.
* How to effectively train your base and create an endurance platform for peak performance.
* Time Management- Mindset
* Identifying Limiters and Strengths
* How to improve your endurance
* Followed up with a pool session Focusing on;
* Improving your returns and maximising your pool time.
* Key fundamentals for swim Success

Day 2 with Sean - Understanding key attributes and techniques of successful swimmers/triathletes
* Race Day Strategies and warm up protocols.
* The ultimate way to improve your technique without needing to be in a pool.
* Pacing your event and setting yourself up for race day success
* Pool Based work:
* Will consist of putting theory into practice and understanding warm up protocol prior to racing.
* Technique Feedback of each individual swimmer
* Swim assessments for tracking and measuring progression.

What to wear:
For Leo and Shirli's sessions loose comfortable clothing.
Mats will be supplied.
For Sean sessions swim suit / trunks, swim hat and goggles and some water.

infinity Peak Performance look forward to welcoming you to these 6 weeks with skilled and knowledgeable practitioners ensuring that you 'Get the Edge'.

To book:

Call us at infinity Swim Academy 028 30 838915
Places limited

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