The first thing we need to get out of the way: strength is the basis of athletic ability. DTF Strength and Conditioning Training incorporate the latest scientific research with the most current strength and conditioning training methods, to allow our clients to develop lean muscle as well as achieve sports specific or aesthetic goals. S&C classes are tailored to every client's personal needs, following their initial functional movement screening session that all members must undertake to ensure that every member follows the most applicable and effective training methods for their goals.

At DTF we believe that training should be functional and aim to improve movement patterns and not just individual muscles. As a result, we place a large emphasis on developing/correcting/ improving these movement patterns. A class will be completed at high intensity which means you can expect your metabolism to remain in an elevated state for up to 48 hours, meaning your body continuously burns fat throughout the day even after you stop exercising.

We incorporate training principles form the most current and popular training methods e.g. Kettlebells, TRX/Suspension training, Heavy ropes etc. and through a combination of these and many other varied stimuli as well as free movement bodyweight exercises we aim to develop a symmetrical, agile and fully functional physique.

Here is a breakdown and what to expect of a typical S&C class:

• Mobilization and warm-up – Consisting of some prehab and skill specific movements that mirror and prep the body for the upcoming movements within the workout

• Strength piece – The Strength portion of the workout. The big compound lifts will be worked on consistently with an aim to increase the weight used in each over the coming weeks, using a method of linear progression. Lifts like the Squat, Deadlift, Bench Press, Shoulder, Press, Pull up and other assistance exercises will be the focus here

• Conditioning piece – This is where our work capacity is built using various functional training methods and implements such as bodyweight, kettlebells, ropes, barbells and gymnastic movements etc. This piece will never be replicated so you can always expect the unexpected here.

• Cool-down and chat. In essence, you will lift things you’ve never lifted, carry things you’ve never carried, and push yourself beyond limits you didn’t know you had all in a safe training environment and as a result: You get stronger, faster, your body becomes more efficient and you evolve.



As the name suggests, this class will be focused on keeping the joints mobile and healthy as well as building core strength throughout the body. Core strength is hugely important, not only in relation to keeping us strong and injury-free but to allow us to carry out many daily tasks without unnecessary difficulty.

We view the core as basically all the muscles from your pelvis to the shoulder girdle. A strong core allows us to transfer force effectively through our legs and arms and carries over to a whole range of athletic movements. Within this class, we will focus on areas such as strengthening the smaller stabilizing muscles of the joints, improving balance and posture and improving strength through all planes of motion.

A typical class might include the following whilst improving joint mobility and function throughout:

  1. Resistance bands - glute/postural muscle strengthening
  2. Bodyweight core strength exercises - dead bugs/ Pallof presses/ Rotational exercises
  3. Stability and balance exercises - including lighter movements such as kettlebell bottoms up presses/ single leg deadlifts

This class is for everyone and can particularly benefit those looking to help alleviate any low back pain, tightness, imbalances, postural weaknesses.

This class is one of our PAYG options at a drop in the rate of 8 euro.



The Functional Movement Assessment we use will help us evaluate movement pattern quality in clients. This will help demonstrate limitations or asymmetries in healthy individuals with respect to basic movement patterns and ensure clients aren’t sacrificing efficient movements for inefficient ones in order to perform.

As part of this 1-hour session, clients will be required to complete a physical activity readiness questionnaire (PAR-Q) as well as inform the coaches about any previous injuries which need to be noted. Client goals will also be addressed. The coaches will then complete the functional movement assessment after which they will introduce clients to some of the movements which will be incorporated into the daily classes.

Finally, at the end of the session clients will take part in a conditioning workout.

Functional Movement Assessment: €30


This 30-minute class will consist of a few different high-intensity pieces where we will get people moving a little bit faster, breathing a little harder and sweating a little more. The class will be mainly comprised of low skill movements which will be suitable for everyone from the person getting off the couch to the high-level athlete.

The benefits of HIIT are well documented and include the following:

  • HIIT Can Burn a Lot of Calories in a Short Amount of Time. ...
    Your Metabolic Rate Is Higher for Hours After Exercise. ...
    It Can Help You Lose Fat. ...
    You Might Gain Muscle Using HIIT. ...
    HIIT Can Improve Oxygen Consumption. ...
    It Can Reduce Heart Rate and Blood Pressure. ...
    Blood Sugar Can Be Reduced by HIIT.
    A whole host of movements will be used and equipment such as slam balls, wall balls, kettlebells, Olympic rings etc will be incorporated.

This class is one of our PAYG options at a drop-in rate of 8 euro.



DTF Timetable 2021

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