• Small Group Training

Our UNIQUE POSITIVE APPROACH training system helps you….

 

  • Gain Strength
  • Gain Muscle Mass
  • Gain Fitness
  • Gain Energy
  • Gain Confidence

Gain Strength

 

  • Promotes mobility & flexibility 
  • Improves bone density
  • Reduces injury risk
  • Increases capacity to build muscle mass
  • Improves posture

 

Take your strength to a level you never thought was possible, with our individualised training approach.

Gain Muscle Mass

 

  • Improves appearance
  • Increases metabolism
  • Makes staying in shape sustainable
  • Increases insulin sensitivity
  • Supports joint health

 

Turbocharge your metabolism and give yourself a sustainable way to stay in shape year-round.

Gain Fitness

 

  • Reduces risk of cognitive disorders
  • Improves heart health
  • Regulates blood pressure, blood sugar, and cholesterol
  • Improves recovery

 

Build a bottomless gas tank with our high intensity conditioning classes.

 

Gain Energy

 

  • Increase endorphin levels
  • Decrease cortisol levels
  • Increase oxygen circulation
  • Improved sleep
  • Increase productivity

 

Skyrocket your energy levels by doing more rather than less, so you have the energy to do the things that really matter in your life.

Gain Confidence

 

  • Build mental & physical strength
  • Improves self-image 
  • Promote routine
  • Increase feelings of accomplishment 
  • Improve self-esteem 

 

Give yourself the gift of overflowing confidence, so you are ready for anything life throws at you. 

Performance Dynamics Reviews
  • 1

    The online programme is so easy to follow, well-structured and demonstrated, and its progressive. Online training really suits me as it provides flexibility around when I train.

    Read more

    Rose Hannigan

    Contracts Co-Ordinator

  • 2

    Within 2 months I was out of the wheelchair and walking short distances, within 6 months I was not using the wheelchair at all.

    Read more

    Paula McCormack

  • 3

    I have been with Performance Dynamics for just over a year now and I can honestly say it was the best decision I have made regarding my health and fitness!

    Read more

    Mary-Rose Pluck

    Quality Mentor

  • 4

    I’ve learned loads so far, I feel much better and I’m confident now that I’m doing things right.

    Read more

    Scot Dempsey

    Plasterer

  • 5

    I’m stronger now than I have ever been and I’m dropping more sizes.

    Read more

    Aoife Dunne

    Teacher

  • 6

    I have seen huge improvements in myself, from feeling more energetic, my clothes fitting better, moving better, and lifting more.

    Read more

    Tom Sweeney

    Telecoms Manager

1

I started my online training with Performance Dynamics about nine months ago. I had some old injuries which affected my mobility and gave me pain and discomfort day to day. I also had radiating nerve pain from my neck down my arm from a car accident a few years before. I joined a gym and worked hard and consistently but I was still in pain. The more I tried, the worse it got.

I realised I needed professional help. After a consultation, Brian delivered a training plan to address my issues which included improving mobility, building strength and stability, and reducing my body fat percentage. I quite quickly learned that strength and mobility training could address all my issues and could also improve my bone density. I am a 52-year-old female, so this is important to me. I also learned that my everyday life was contributing to my pain, not just the car accident. This is probably the most important thing that I learned. Once I understood this, I realised that patience and perseverance would yield results.

The online programme is so easy to follow, well-structured and demonstrated, and its progressive. Online training really suits me as it provides flexibility around when I train.

I have significantly reduced my pain and discomfort, I move better, I stand better, and I even breath better. I have managed to decrease my body fat, I feel so much stronger and surprisingly, the shooting nerve pain is completely gone. I look forward to continuing this journey as I know the results are very real. I highly recommend Performance Dynamics online training to people of any age, they are professional, knowledgeable, and so easy to work with.

Rose Hannigan

Contracts Co-Ordinator

2

I came to Performance Dynamics a couple of years ago after I had been trying to get a personal trainer for months. I have an acquired spinal injury which paralysed my left leg, and I was in a wheelchair, so I got turned down by a lot of people.

Then I met Brian from Performance Dynamics, and things started to change.

After a consultation he agreed to take me on, and we hit it off straight away. I was really enjoying the training, I was losing weight and getting stronger and then one day, I started to get sensation in my left leg. A mild tingling to start but I knew something was happening.

Within 2 months I was out of the wheelchair and walking short distances, within 6 months I was not using the wheelchair at all. Since then my life has totally transformed, I got engaged to an amazing man and have moved to a beautiful part of Tipperary. I graduated to online training with Performance Dynamics and have made a lifelong friend in Brian.

I could not recommend Performance Dynamics enough, they helped me to transform my life. With a positive attitude and a desire to make things happen, anything is possible.

Paula McCormack

3

I have been with Performance Dynamics for just over a year now and I can honestly say it was the best decision I have made regarding my health and fitness!

The results I have achieved to date are due to the perfect combination of resistance training and mobility methods. I have reached goals and hit PB’s I never thought were possible before this. The professionalism, extensive knowledge and dedication from Performance Dynamics provides the perfect environment for everyone to progress and reach their own specific goals.

I would recommend Performance Dynamics to everyone. They will help you find the strongest, healthiest version of you.

Mary-Rose Pluck

Quality Mentor

4

I have been training with Performance Dynamics for two months now in the small groups. I was going to a gym on my own, but I just wasn’t making progress, had no idea if I was doing things right.

I’ve learned loads so far, I feel much better and I’m confident now that I’m doing things right. Looking forward to the next couple of months, cannot wait to see how much progress I can make.

Scot Dempsey

Plasterer

5

I started training with Performance Dynamics around two years ago. I was training in a pair with my friend, it was so much fun. Both of us had injuries so we thought Brian was the right person to help us because he has so much experience in sports. Within a few weeks we were flying it, we were training well, we both dropped dress sizes and the injuries were not getting in the way at all.

I took a break for a little while and I was dreading getting back into it. When I came back, I went into a small group because I had some experience already. I’m so glad I did because its such a great atmosphere train in, and I’ve made even more progress than the first time. I’m stronger now than I have ever been and I’m dropping more sizes.

Aoife Dunne

Teacher

6

It had been a few years since I had been in a gym or playing sports at a competitive level. I have been going to Performance Dynamics for nearly 3 months now doing their small group coaching three times a week. I have seen huge improvements in myself, from feeling more energetic, my clothes fitting better, moving better, and lifting more.

The effort that goes into planning my program and guidance for my diet is fantastic.

Within the sessions they do a great job of monitoring, and quickly adapting to play to my strengths and improve my weaknesses.

I have highly recommended Performance Dynamics to my friends and family.

Tom Sweeney

Telecoms Manager

 

 

If you don’t have the body of your dreams…

Then Here IS WHAT’S Holding you Back

01.

Your training is not specific to you


We are all individual, we are different shapes and sizes, we have different limb lengths, different bone structures, different strengths and weaknesses.

So why would you take a one-size-fits-all approach to training.

Standing at the back of a big fitness class wondering if you are doing the exercise correctly and where you should feel working is not the solution.

We understand that everyone is individual, and we embrace that. That’s why we tailor our program to you specifically and work with you directly in every session to make sure you are training properly.

We play to your strengths and work on your weaknesses.

By giving you the appropriate exercises for you, we can make progress straight away. At the same time, we work on your limitations to make sure you can perform more complex exercises later on.

By doing this you guarantee that your progress will never slow down, you will always be improving.

Once you get away from this on-size-fits-all approach to training, you will unlock a whole new level of physical potential.


02.

Lack of structure and accountability


Motivation to train comes and goes, even elite athletes struggle with motivation to train sometimes, you will have periods where you find it hard.

If you are someone who needs structure and accountability, then training in a big gym where you are nothing but a number and a membership card isn’t the answer.

You need the structure of a planned & progressive program, and the accountability of someone to ask you why you didn’t make it to your session.

Get these two elements in place and it will bring consistency to your training, consistency brings progress, progress brings results.


03.

The negative trap


We have been conditioned to think that we must be restrictive if we want to be in good shape.

There’s low carb diets, low fat diets, paleo diets, 5:2 diets, counting syns, the list goes on and on. All of these work off a negative energy balance, a calorie deficit.

What they miss is the muscle mass side of the equation.

When you go into a calorie deficit and lose weight, you lose fat mass and inevitably you will lose some muscle mass too. The faster you drop weight the more likely you are to lose muscle. The more muscle you lose the slower your metabolism gets, and the less calories you can eat.

To maintain good body composition all year round you need to decrease fat mass AND increase muscle mass.

By increasing muscle mass, you can keep your metabolism high, so you don’t fall into the trap of having to eat less and less to get better results, the “negative trap”.

You can’t eat in a calorie deficit all year round, if you try to you will likely fail and feel guilty about it.

Even if you were to succeed you will likely burn too much muscle mass and end up in the negative trap, or yoyo right back to where you started.

Most of your year should be dedicated to developing strength, muscle mass and your ability to train.

At certain times you get into a calorie deficit to get in peak shape for whatever event is coming up in your life, then you park it and get back to work.

Don’t fall into the negative trap, put a positive solution in place and give yourself the body you’ve always dreamed of.


Positive Solutions Create Positive Outcomes

 

In a fitness industry that preys on insecurities and relies on failures to sell you quick fixes, we want to be the leading light.

You’ve been conditioned over time to think that you can’t live life abundantly and still look great. That you need to follow the latest exercise craze on social media from people with little or no real-world experience.

You can enjoy nights out, a take-away, a movie with popcorn and chocolate, a weekend away. You don’t need the latest booty bands, jump lunges or burpee variations.

Looking and feeling great all year round isn’t about mastering an unrealistic and negative mindset where enjoying yourself is a punishable offence, it’s about striking the perfect balance.

A balance that allows training to compliment your life, not dominate it. A balance that gives you the flexibility to enjoy all aspects of your life, and not worry that you will be unhealthy and out of shape.

Our positive approach flips this on its head to set you free from the negative mindset. By focusing on getting stronger, building confidence, having fun with training, and creating a healthy sustainable balance, you can enjoy life to its fullest potential and look great at the same time.

 

 

“Diet Starts Monday”

How many times have you said that?

As convenient as it is mentally to always want to start fresh…..

There’s never a perfect time

The perfect time to take action doesn’t exist and if you spend your life waiting on it, it will be too late.

Before you know it your 45, 55 or 65 and you’ve spent your whole career trying to strike the right balance between your fitness and life, and never have.

You’ve never gotten to enjoy life to its fullest potential because it wasn’t the perfect time.

Change doesn’t happen in one step

When we think of getting in shape, it’s human nature to think its point A to point B, one step to get there.

It’s not. We don’t make outrageous promises like “burn belly fat in minutes”, because we know it doesn’t exist, it’s not possible.

What we do promise is, if you take the first step, we will guide you the rest of the way.

Meet Our Head Coach

 

I’m Brian Flaherty, I founded Performance Dynamics out of a love for sports and exercise science, and a desire to make great training available to everyone.

After completing a degree in sports science and a masters in strength and conditioning, I found myself working with athletes and individuals who wanted exceptional results.

I quickly learned that when things are overcomplicated, they don’t work. When you apply the same logic to everyone, they don’t progress. When you don’t measure your desired outcomes, they don’t happen.

What does work, is accurately measuring what you want to improve, simplifying that information to make it actionable, and applying it to the individual at their appropriate level.

I set about creating systems and structures that make this process simple, and Performance Dynamics was born.

Since then, I have worked with Castleknock College SCT, Monkstown Rugby Club, St. Jude’s GAA and hundreds of private athletes and individuals to improve performance and achieve desired outcomes.

HOW IT WORKS

Steps to Success:

  1. Book a Call or Request Info
  2. Talk With an Expert Coach 
  3. Movement Assessment 
  4. Start Training

Performance Team Program

€55

  • Unlimited Strength Sessions
  • Unlimited Conditioning Sessions
  • Personalised Training Plan
  • World-Class Coaching
  • Structure & Accountability
  • A Community of Like-Minded People
  • Our Training App to Track Your Progress
  • Online Training
  • Monthly Body Composition Analysis
  • Personal Body Composition Reports
  • 12-week Starter Email Course
  • Nutrition Education
  • Training Education
  • Mindset Training

Personal Performance Program

€165

  • 3 Personal Training Sessions Per Week
  • Unlimited Conditioning Sessions
  • Personalised Training Plan
  • World-Class Coaching
  • Anytime Access Support
  • Structure & Accountability
  • Our Training App to Track Your Progress
  • Online Training
  • Monthly Body Composition Analysis
  • Personal Body Composition Reports
  • 12-week Starter Email Course
  • Nutrition Education
  • Training Education
  • Mindset Training
News
  • Insurance Broker
    PD-Suite

    PD-Suite is a set of software from Performance Dynamics that allows coaches to review testing […]

    Read more

  • Insurance Broker
    Paula’s Training Journey

    I met Paula McCormack in 2019, she arrived to the gym I was working in […]

    Read more

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