[Free Session] Informed Performance

g'em

Hi all. This is a pretty unusual step for us so just bear with us for a paragraph or two.

We've been reading through the crossfit thread and how it developed, and that coupled with a sizeable amount of private messages we've been recieving (to Will's account especially) has made us realise that we should probably take steps to explain some things since other people who do not represent us seem to be providing a lot of the information about us and our gym. Not all of it is false, but we'd just like to clear some things up. I don't think anyone is maliciously spreading misinformation about us, quite the opposite in fact; we're just hearing too many stories back about ourselves that have originated from the users of this forum to ignore anymore.

Firstly, we are not a gym for athletes. We're a gym for everyone. I know some people seem to think that we exclusively train athletes, but this just isn't the case. About 80% of our membership are ordinary guys and girls just doing their thing, getting in shape. Unfortunately people from outside of our gym tend to misrepresent us as some kind of athlete only gym. Looking out the office window now I can see a broad cross section of society- a powerlifter, 2 teenagers wrestling, a guy rehabbing a neck injury, a 50 year old woman pushing the prowler (50 in 2 weeks sorry!!!) and a few others training.

Secondly, we are not at odds with Crossfit Ireland or any other gym. In fact we probably have more in common with crossfit than any other gym. So please don't think there's some rivalry between the two gyms because there is healthy debate regarding programme. We try to speak the truth when we post here and if some of that is critical of certain types of programming then so be it but we don't intentionally go out to criticise gyms, organisations or individuals.

Thirdly, we feel we're misunderstood enough so we're making an open offer to anyone and everyone on this forum and beyond to come and see us for a day, free of charge, and be walked and talked through iprogram 11. That way we can talk you through our methodology, the exercises themselves, and if you bring the cakes, we'll provide the coffee. It won't be a seminar as such, just think of it as a walk and talk through. We're open to suggestions on the date but Saturday 25th September is good for us.

Regards,
Barry and Will

ragg

Awesome

G86

Count me in:D

Hanley

Can I play or am I still on the IP black list?

Pontificatus

Sounds like it could be fun...and maybe a little carnage on the prowler. You guys teach UFC too, dont you? Maybe i could see some of that too.

I'll bring some jam donuts, i believe Will likes them.

Will Heffernan

Hanley wrote: »

Can I play or am I still on the IP black list?

You were never on any black list. Because you have a different opinion than me and or Barry does not get you on our 'blacklist' otherwise Barry and I would be on each others blacklist.

Or if you think because we argue that gets you on the list you are wrong about that as well...because if that's the case my girlfriend would be on the blacklist.

Or if you think because you've told people that I am an arrogant, know it all that is a total tool that you'd get on the blacklist...wrong again...as once again...that would mean my girlfriend and just about everyone I know would be on it.

You are welcome and so is anyone else that may or may not have rubbished Barry, Informed Performance or myself.

I think it will actually be a cool day and we'll try to make it as interesting and informative as possible.

1. People can have a look around at the place.
2. We'll go through all the mobility and flexibility stuff that is intergrated into the program and talk about the progressions and look at the reason that we choose different exercises and the contraindications and all that sort of thing. It seems to be a topic that people are interested in and something that people have copped onto just recently....we've always done it and it's always been an integral part of what we do. So we're happy to talk about that.
3. We'll go through all the sessions in the current cycle and talk about who does what and why. We'll discuss the reasons and the thinking behind the programming.
4. I love training and love talking about training...so if people just have questions and they bring donuts and or pastry I'll answer questions until people get bored of listening to me.

If nothing else I think it'll make for interesting future discussions and arguments here.

I don't expect people to agree with everything I say...in fact if anyone wants to have a discussion or argument...you can PM me and tell me which side you want me to take and I'll be happy to argue it with you...this time I'll argue that 6 meals a day is better than 3 meals and everyone else can argue the other side....actually I was just sitting here wondering for a second which side I argued last time LOL...anyway...I'm sure you get the idea.

So yeah...come down.

Will Heffernan

Pontificatus wrote: »

Sounds like it could be fun...and maybe a little carnage on the prowler. You guys teach UFC too, dont you? Maybe i could see some of that too.

I'll bring some jam donuts, i believe Will likes them.

Yes....actually...that just gave me an idea.

If anyone really has a problem with me...we can always put the sparring gear on and jump in the ring...G'em can referee/moderate....how cool would that be? Even better....all the mods can referee LOL...that would be brilliant. They could make up the rules as they go along...just like that do here (that was just a joke...I actually think the moderating is getting better...or maybe it's the same and I'm just learning how to 'play well with others).

I don't think Barry would let me fight anyone under the age of 18 though...and they seem to be the one that criticise my coaching/views the most....even the 18 years olds with 10 years experience

p.s: I love donuts, almond crossiants and choc chip cookies.

d'Oracle

This blacklist sounds really cool and edgy.
How do I get on it?

Will Heffernan

d'Oracle wrote: »

This blacklist sounds really cool and edgy.
How do I get on it?

So cloak and dagger...just come down. If for no other reason that when you read my posts from then on you do it in my voice. That seems to make a big difference.

ragg

Good stuff, sounds like a good day. As i've already been to IP, i realise i'm taking advantage of you're generousity, so i'll bring doughnuts & muffins

Will Heffernan

ragg wrote: »

Good stuff, sounds like a good day. As i've already been to IP, i realise i'm taking advantage of you're generousity, so i'll bring doughnuts & muffins

Cool...just saw you bench question...you bring me donuts and I will add a kg to your bench for every one you bring...how about that?

d'Oracle

Will Heffernan wrote: »

So cloak and dagger...just come down. If for no other reason that when you read my posts from then on you do it in my voice. That seems to make a big difference.

I do that already.
I follow (not in a facebook way) your blog.
Or at least did when you still blogged.

G86

d'Oracle wrote: »

Or at least did when you still blogged.

Yeah -what happened to that? There's like a post every 2 months now!

Will Heffernan

The blogging thing is something that Barry and I discuss a lot. It has got harder and harder to do as we've got busier. It is something we have to make time to do...just like posting here is. We're trying to be better professionals if you know what I mean...there's more to our job than the stuff we actually do in the gym...the coaching bit...all the other stuff like marketing and promotion is stuff that we tend to be rotten at.

Like this whole 'free session' thing...it is a nightmare for boards for lots of reasons.

All I truely want out of it is for people to ACTUALLY know what we do here...not what they've heard or read etc etc but to actually come and see and hear for themselves.

I am going to do a better job of blogging as well...be more 'professional' about it and when I do I'll be available to answer questions...take criticism...etc etc...you can tell me how crap I am or how you disagree or how my form is horrible...I won't cry I promise.

Bring a question and a camera on the day...ask away and film it...give it to us to put on the blog or stick it on your own. I know what I am talking about and I was answering questions on training before google became the 'online personal trainers' friend.

the drifter

Right im in for this too purely bercause of the M.A background and i dont thing enought "M.A gyms" put the focus on S&C and mobility work....im very interested to seem the setup and how you guys work...

Will Heffernan

the drifter wrote: »

Right im in for this too purely bercause of the M.A background and i dont thing enought "M.A gyms" put the focus on S&C and mobility work....im very interested to seem the setup and how you guys work...

Serious question...are you drunk?

You are in line for the worst sentence written by a moderater in 2010 award!

I know what you were trying to say though

See you then.

the drifter

Will Heffernan wrote: »

Serious question...are you drunk?

You are in line for the worst sentence written by a moderater in 2010 award!

I know what you were trying to say though

See you then.

Serious answer.

Yes i am. Now give me my award.

COH

Raging I'll be stuck in work for this.. has the makings of a savage day.

ilovelamp2000

Where is the gym ?

ragg

Will Heffernan wrote: »

The blogging thing is something that Barry and I discuss a lot. It has got harder and harder to do as we've got busier. It is something we have to make time to do...just like posting here is. We're trying to be better professionals if you know what I mean...there's more to our job than the stuff we actually do in the gym...the coaching bit...all the other stuff like marketing and promotion is stuff that we tend to be rotten at.

Like this whole 'free session' thing...it is a nightmare for boards for lots of reasons.

All I truely want out of it is for people to ACTUALLY know what we do here...not what they've heard or read etc etc but to actually come and see and hear for themselves.

I am going to do a better job of blogging as well...be more 'professional' about it and when I do I'll be available to answer questions...take criticism...etc etc...you can tell me how crap I am or how you disagree or how my form is horrible...I won't cry I promise.

Bring a question and a camera on the day...ask away and film it...give it to us to put on the blog or stick it on your own. I know what I am talking about and I was answering questions on training before google became the 'online personal trainers' friend.

If it motivates you to write some more, it's a cracking blog always a good read.

Barry.Oglesby

the drifter wrote: »

Right im in for this too purely bercause of the M.A background and i dont thing enought "M.A gyms" put the focus on S&C and mobility work....im very interested to seem the setup and how you guys work...

It took me a few minutes to crack the code of your sentence too but I think I know what you mean. The thing is almost every martial arts gym has a focus on strength and conditioning and flexibility/mobility. The thing within the thing is that most of them are doing a mish mash of old traditional principles on one hand, or swinging hammers at tyres at the other end of the spectrum. The mobility work ranges from old style static stretching to none at all. It's no one's fault, people's job in martial arts clubs is to teach martial arts and every bit of knowledge supplemental to that is just a bonus.

And of course in the land of the blind, the one eyed man is king so we have a lot of guys running around claiming expertise because they know a little more than their clubmates. We really have such a poor history of strength training in Ireland and even less of a history of proper athletic training that people can't tell the good from the bad.

I could expand on that a bit more but the truth is it's my only speech on the matter and I need to save it for the day. See you on September 25th.

Inspector Coptoor

Rosco1982 wrote: »

Where is the gym ?

It's on the ballyboggan road,

easiest way to describe it is to drive past Glasnevin cemetry heading northbound.

once past the cemetry, go through the next two sets of traffic lights, after the second one, you'll see an esso garage on your left,

Move into the bus lane, turn left up the ballyboggan road at the next set of lights.

Keep going up the ballyboggan road until you see the sign for informed performance on the left and robert is your mother's brother.

keep an eye out for the sign, its relatively small.
I remember trying to find IP for the Wendler seminar, was a disaster!

Hanley

Will Heffernan wrote: »

You were never on any black list. Because you have a different opinion than me and or Barry does not get you on our 'blacklist' otherwise Barry and I would be on each others blacklist.

Or if you think because we argue that gets you on the list you are wrong about that as well...because if that's the case my girlfriend would be on the blacklist.

Or if you think because you've told people that I am an arrogant, know it all that is a total tool that you'd get on the blacklist...wrong again...as once again...that would mean my girlfriend and just about everyone I know would be on it.

No... I thought I'd secured a place on the list by questioning the standard of S&C in Ireland all those years ago. Something you seemed to take personally even tho I'd never met or heard of you at the time (I think I get it now... you were upset I hadn't heard of you!! :pac:).

My placing on the list seemed to be secured when you threatened to have one of your lifters "wipe my name off the records books" in Irish PL, in a not so joking manner...

And as for you being an arrogant know it all... you are! But I can respect that cos you're obviously really good at what you do.

You are welcome and so is anyone else that may or may not have rubbished Barry, Informed Performance or myself.

Hmmmm.... I dunno how much of that I remember, but ok. I guess it may or may not have been me anyway.

I think it will actually be a cool day and we'll try to make it as interesting and informative as possible.

1. People can have a look around at the place.
2. We'll go through all the mobility and flexibility stuff that is intergrated into the program and talk about the progressions and look at the reason that we choose different exercises and the contraindications and all that sort of thing. It seems to be a topic that people are interested in and something that people have copped onto just recently....we've always done it and it's always been an integral part of what we do. So we're happy to talk about that.
3. We'll go through all the sessions in the current cycle and talk about who does what and why. We'll discuss the reasons and the thinking behind the programming.
4. I love training and love talking about training...so if people just have questions and they bring donuts and or pastry I'll answer questions until people get bored of listening to me.

If nothing else I think it'll make for interesting future discussions and arguments here.

I don't expect people to agree with everything I say...in fact if anyone wants to have a discussion or argument...you can PM me and tell me which side you want me to take and I'll be happy to argue it with you...this time I'll argue that 6 meals a day is better than 3 meals and everyone else can argue the other side....actually I was just sitting here wondering for a second which side I argued last time LOL...anyway...I'm sure you get the idea.

So yeah...come down.

Have you switched to decaff or something?! Maybe ya employed someone to read all your posts and censor them before releasing them onto the net?!? You almost sound..... nice.

Sounds like a really interesting day anyway tho.

Tell ya what, I'll bring some Van Wilder style cream buns with me to make it up to ya instead of donuts k?!

Hanley

Barry.Oglesby wrote: »

And of course in the land of the blind, the one eyed man is king so we have a lot of guys running around claiming expertise because they know a little more than their clubmates. We really have such a poor history of strength training in Ireland and even less of a history of proper athletic training that people can't tell the good from the bad.

Haha I only just saw that now. Thank you!!

Now that you agree with me, can you please have a falling out with Will too?!

Will Heffernan

Hanley wrote: »

No... I thought I'd secured a place on the list by questioning the standard of S&C in Ireland all those years ago.

I honestly don't remember that...was I arguing that it was good or that it was bad? Was I winning or losing or was it a draw? I don't mean who were most of the posters agreeing with...I mean what did you think at the time...because I've won heaps of internet arguments that I didn't actually believe in that I got inviolved in primarily to wreck someones day...it's hard to remember.

Something you seemed to take personally even tho I'd never met or heard of you at the time (I think I get it now... you were upset I hadn't heard of you!! :pac:).

Don't worry...fame has never interested me...it's always been money...you can come an have a look at IP and see where I wasted it all

My placing on the list seemed to be secured when you threatened to have one of your lifters "wipe my name off the records books" in Irish PL, in a not so joking manner...

That wouldn't get you there...athletes are notoriously unreliable...I love wiping people of records boards...that why we have them in the gym...I'm constantly trying to find someone to wipe whoever the last person I coached onto the board off. I especially like wiping the womens records because my girlfriend has most of them and anytime someone beats her it takes the heat off me and gives her someone esle to hate for a while.

And as for you being an arrogant know it all... you are! But I can respect that cos you're obviously really good at what you do.

I try to be....the funny thing is I think I know exactly how good I am...and by that I mean I know exactly what I'm not really good at.

Hmmmm.... I dunno how much of that I remember, but ok. I guess it may or may not have been me anyway.

I'm not paranoid...I don't think everyone is out to get us...I know it as a FACT.

Have you switched to decaff or something?! Maybe ya employed someone to read all your posts and censor them before releasing them onto the net?!? You almost sound..... nice.

Was talking about this yesterday...I think I am exactly the same...I think boards has changed...or the way that boards reads my post might have changed...and also I will never drink decaff...not even as a dare.

Sounds like a really interesting day anyway tho.

I think it is good to see what other people do even if it isn't something that is going to have much impact on you....when I had more time I used to go and do coaching courses for every sport I could...hockey, basketball, football...everything and I honestly say I got something...no matter how tiny or how big out of everyone of them.

Tell ya what, I'll bring some Van Wilder style cream buns with me to make it up to ya instead of donuts k?!

If it's edible...you're in.

Barry.Oglesby

Hanley wrote: »

Haha I only just saw that now. Thank you!!

Now that you agree with me, can you please have a falling out with Will too?!

I'm not too sure we disagree on too much generally Hanley. I just called you on what I felt was a poor choice of words a few months back. Whether or not it was intentional or not is immaterial as I don't blacklist or wishlist people based on what they write on the internet. I find being face to face with someone a far greater indicator or personality and, for that matter, opinion. So I'm sure we can have a chat on the 25th.

I've written a bit on how I feel anonymity both on this board and on the internet in general just promotes cruelty, bad manners and hate. At best, people misinterpret tone and get uppity, at worst, people use their anonymity to say whatever they please and quite often that just means outright lies. I reckon everyone who comes along on the 25th will get something from the day and hopefully meeting other people who post on the board will help people interpret each other better and possibly encourage some people to use better manners . Even if the message you get from the day is "I'm never training that way, ever" then I think it will have been worth the nothing you spent on it.

On the level, I'm not that mad on cakes. I mean, I'm a dessert man, and certain stodgy chocolate confections do tickle my pallette but for me, jellies are the way to go.

ragg

Cool your jets there Ghandi. Raging at people on the internet is always a good way to kill an hour or two

Mellor

I'm 17,000km away in Sydney, what can you offer me?

kevpants

Will Heffernan wrote: »

1. People can have a look around at the place.
2. We'll go through all the mobility and flexibility stuff that is intergrated into the program and talk about the progressions and look at the reason that we choose different exercises and the contraindications and all that sort of thing. It seems to be a topic that people are interested in and something that people have copped onto just recently....we've always done it and it's always been an integral part of what we do. So we're happy to talk about that.
3. We'll go through all the sessions in the current cycle and talk about who does what and why. We'll discuss the reasons and the thinking behind the programming.
4. I love training and love talking about training...so if people just have questions and they bring donuts and or pastry I'll answer questions until people get bored of listening to me.

There should actually be 7 points in the agenda if you include me throwing up between activities.

That's presuming this follows the format of my last trip to IP?

Barry.Oglesby

kevpants wrote: »

There should actually be 7 points in the agenda if you include me throwing up between activities.

That's presuming this follows the format of my last trip to IP?

Luckily it won't.

Think of this less as a training session and more as an instructional day. Yes we'll train a bit but you don't have to and you can ask as many questions as you like to mask your tiredness.

Will Heffernan

Just a few details.

We're going to be doing this 'walk through' at 11am...this will be more of a day of science and discovery then of action and mayhem so no one need be in fear...if you just want to come and look you are welcome...if you want and take an active part than you too are naturally welcome.

We'll tell you how I see this going and then you can tell me if you like it or if you think it stinks?

We'll give you an overview of iprogram 11 which is the base template for people currently training in Informed Performance.

Then we'll go through the mobility and stability work and have a chat about that.

After that we'll go through the exercises in iprogram 11 and go through how we coach them.

Then I'll drink coffee and crap on endlessly till everyone gets bored of listening to me and leaves while anyone that either wants to join in a session (the gym is going to be open as normal) or do a bit themselves and get some coaching will be welcome to do so.

This isn't a seminar...it's just a chance for people to come and have a look...meet Barry and I and each other and to see what we do and to get some clarification and maybe some information.

g'em

Will Heffernan wrote: »

Then I'll drink coffee and crap on endlessly

You really do do this. And you talk more than I do. That's a serious achievement. Kudos sir.

Will Heffernan

g'em wrote: »

You really do do this. And you talk more than I do. That's a serious achievement. Kudos sir.

Kudos? Are they those donuts with custard in them? Yeah...I'll have some of those.

Will Heffernan

Mellor wrote: »

I'm 17,000km away in Sydney, what can you offer me?

There's a good few people in Australia doing the iprograms...you could just join them...they're all up online.

token

Cool I might check this out. Mostly curious about trying out the notorious Prowler.

d'Oracle

Will is Iprogram 11 up yet?

I can't see it there.

ilovelamp2000

token wrote: »

Cool I might check this out. Mostly curious about trying out the notorious Prowler.

I've found it to be puketastic

discus

Rosco1982 wrote: »

I've found it to be puketastic

I'm more of a "seeing stars" man myself

The Guvnor

Nice offer.

There is some decent equipment on the list that I certainly have heard a lot about but never yet got the chance to try it out. I'm especially interested in the reverse hyper and the elite racks.

I might be in the UK but if not would love to pop down.

Barry.Oglesby

Just to answer some common queries we've been getting:

Q- Is this for fit people or can I come?
A- Anyone interested in what we do can come. There's no minimum level of fitness required to take part. Think if this as an "open day" rather than as a fitness challenge.

Q- Should I bring training gear/will we be training?
A- If you want to train, you can, if you don't you don't have to. If you feel like showing up in jeans and want to just listen and ask questions then that is fine. Equally, if you'd like to sample the workouts and methods of training then this is also fine.

Q- How long will this go on for/when does it start?
We're starting at 11am and going on for about 3 hours. You can walk in at any time between that though as we've no problem repeating ourselves or explaining things several times. Equally, you can walk out whenever your brain is full

Q- Are you kidding about bringing donuts/cakes?
Nope. But don't break the bank, the €1 bag from Tesco is nice.

Monkey_Pirate

Delete this if it's not allowed, but I just wanted to share my experience with the IP as a complete newbie, for anyone else who is unsure of whether to head down to the gym or not.

I've never been one for sports, I'm overweight and horribly underfit So having read a few things about the gym I did a drive by of it the day before I planned to go and nearly chickened out at the sight of ripped men lifting weights at the doorway. I slapped myself however and nervously headed in the next day to be quite kindly directed over to Will by the men from the previous day.

Will showed me around the place quite enthusiastically and Amanda (womens Muay Thai coach) arrived in to began my first lesson. I've been absolutely hooked ever since, going twice a week (and I've found it difficult to get off the couch and even think about exercise all my life) and when it's not a day where I go in, I'm thinking about techniques etc wishing I had some pads to kick at home :pac:

The impression I had before actually going into IP was that it was somewhere that catered only to professional athletes/fighters, and your average Joe would struggle... I couldn't have been more wrong. I think if you can get to the gym, if you really want to get fit/learn MT/BJJ/MMA/whatever, it's a great place to start. I can't believe theres not more women in here either, Amanda is a great coach, its not like the gym where you have to wander past 10 yummy mummies giving you the side eye from the treadmill while they watch Eastenders... everyones just in there to be the best they can be and it's a steal imho!

Oh and I should clarify that I AM a girl, in case people are wondering what a bloke is doing in the womens class

The Guvnor

I think it's fair to say that most so called 'hardcore' gyms are very welcoming places.

As long as you don't deliberately take the proverbial with the equipment and are willing to listen and work hard it is my opinion that anyone will progress quicker and have more fun than they would in a more mainstream establishment.

This thread is in danger of becoming a bit of an IP love in!:D


BTW - Now that I know what the prowler is (not a car) it looks great - does it damage tarmac/concrete?

Inspector Coptoor

the prowler wouldnt normally damage concrete or tarmac if you put the proper skids underneath.

cmyk

The Guvnor wrote: »

BTW - Now that I know what the prowler is - does it damage tarmac/concrete?

Just legs and lungs and all the bits inbetween.

SanoVitae

Looks like it'll be a fantastic day - I'll do my best to be there.

Will Heffernan

Monkey_Pirate wrote: »

Lots of really nice things about OP

Thanks for that...it is nice to see it said in public rather than by PM. People here seem to be only too happy to say great things about us privately but embarrassed to say it publicly for fear of scorn and ridicule

You better come to the open day and be our female spokesperson.

Monkey_Pirate

I was actually anticipating quite a bit of scorn & ridicule Nah, I just know that I myself would have had a lot less reservations about coming over if I had seen someone's honest thoughts on the gym, and its a shame more women aren't availing of Amanda's coaching, and the place in general!

RE: the female spokesperson- I'll be missing today due to my friend having a baby, but pass on a few of those doughnuts/cakes that you seem to be aquiring and I may change my mind! :pac:

The Guvnor

Liam Henners257 wrote: »

the prowler wouldnt normally damage concrete or tarmac if you put the proper skids underneath.

That's good news.
Most things with the prowler are done over what 20m or so?

the drifter

Might i suggest starting a thread on the pros/cons and general prowler awesomness and get back to kissing wills ass in this thread

Yours with love

Cardio Boy

Inspector Coptoor

The Guvnor wrote: »

That's good news.
Most things with the prowler are done over what 20m or so?

Inside in IP, you generally push the prowler 15m one way, turn it around and come back 15m each trip is 30m or so.

You'd generally, do one trip per minute and try to get 10 trips done in 10 mins.

The first trip might take 15 seconds giving you 45 seconds recovery before going again
by the time trip 9,10 rolla round you;d be up to 30s per trip.

it's great seeing prowler virgins think its easy after the first trip..........

Oh yeah, Will is awesome.

Barry.Oglesby

Prowlers will scrape the ****e out of tarmac and grind concrete down. It's not the skids that do the damage it's the stones and debris that catch under them. They also kick up a massive amount of dust if you use them indoors through the constant grinding on concrete.

Re: distance- the answer is it depends. There are lots of different ways to use it as a tool. Most people don't really get what they think they're getting from it. ie. they use it over long distances/time only for conditioning which would be one of the most common things you'd see. It's like anything really, there's a lot that can be done with it and some people are just happy to say they have one.

We really like it as a conditioning tool but I think people are getting too caught up with it of late. It's still only a tool for one aspect of fitness.