The People's Gym · Cork
Soccer strength and conditioning in Cork
Two training nights and a match on Sunday builds fitness, not strength. Strength is what makes you faster over ten yards, harder to knock off the ball, and still playing in April when half the squad is on the physio bed. Our personal trainers build 30-minute sessions around it at our Douglas and Ballincollig gyms.
Soccer
Faster, stronger, still playing in April
Soccer is repeated sprints, sharp turns and contact for ninety minutes. The gym work that helps is strength and power in the legs, and the injury prevention most players skip.
Speed over ten yards
The first three steps are strength and power. Squats, hinges, single-leg work and jumps in the right order make you quicker off the mark.
Hamstrings
The soccer injury. Posterior chain strength every week, built in from the first session, is the best prevention there is.
Groins and knees
Adductor strength and single-leg control for the turns, the tackles and the ACL that ends seasons.
Strength in the tackle
Trunk and hip strength that keeps you on the ball when a defender leans on you.
Around the season
Heavier in the summer break and pre-season, maintained through the league, lighter in cup weeks. The programme follows the fixtures.
Adults and teens
Junior league, Munster Senior League, five-a-side, or a teenager on an academy pathway. The same principles at the right dose.
Real Google reviews
From members who started where you are
In their own words, straight from Google.
"ATP fitness have been great for me, i have had reconstruction surgery on both knees so can no longer play football or do long distance running. They have filled this void in my life by catering for my needs and making training not only challenging but fun."
"Great experience here at ATP. The trainer's are fantastic and they are very interested in getting the best results for you. They are very good at getting everything out of you for the full session while also making sure you are doing everything correctly so you don't pick up injuries."
"APT offer a great targeted personal experience to match your goals with an excellent depth of understanding of strength and conditioning from all their trainers and I would highly recommend."
"Brilliant gym, great atmosphere, real results. … The classes and personal training sessions are always varied, making it enjoyable while making real progress and achieving new personal bests."
How it works
Soccer S&C at ATP
Club soccer in Cork runs on pitch sessions and matches, and most players never see a gym unless they are injured. The result is the same every season: the quick players stay quick until the hamstring goes, and the strong players are the ones who happened to lift on their own. Strength and conditioning done properly takes two short coached sessions a week and it changes both halves of that story.
What a session looks like
You train 1:2, one coach and two clients, each on your own programme, for 30 minutes. The summer break and pre-season are the heavy block: squats, hinges, presses and pulls with loads that climb, hamstring and groin work every week, single-leg strength for the turns. As the league starts, jumps and sprints sharpen the speed and the volume drops so you are fresh for Sunday. If your club has a programme or an S&C coach, we build around it.
Injuries and coming back
Hamstrings, groins, ankles, knees. If you are returning from one, we follow your physio's advice and take over once they are happy. Getting properly strong before going back is what stops it happening again. Our after physio page covers that stage.
Getting started
Your first session is free. Claim it below and tell us your club and position in the form or when we ring. It is a real coached 30-minute session at Douglas or Ballincollig, no card and no commitment. Teen players start on our teen personal training programme, and if you play GAA as well, our GAA page covers that season.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Soccer S&C questions
If yours is not here, give us a ring. We would rather talk it through.
Will lifting weights make me slower?
No, it makes you faster. Speed over the first ten yards is strength and power in the legs. What makes players slow is bodybuilding volume without speed work, and that is not how we train footballers.
How do I stop pulling my hamstring?
Strength. Hamstring and posterior chain work every week, built up gradually, cuts hamstring injuries dramatically. It is in every soccer programme we write.
When should I do the heavy work?
The summer break and pre-season. Through the league the loads hold and the volume drops so you are fresh for matches. Starting mid-season still works at a lower dose.
How does it fit around training and matches?
Two 30-minute sessions a week, not the day before a match and not on top of a pitch session. We talk to your club coach if it helps.
Do you take teenage players?
Yes. Youth and academy players train on our teen programme with technique first and loads suited to their age.
Is it a class or personal training?
Personal training, 1:2. One coach with two clients, each on their own programme, so your position and your fixtures set the plan.
How much does it cost?
Rolling memberships start at €179 every 4 weeks for two sessions a week, and our no-expiry packs never lapse. Your first session is free, no card and no commitment.
Get started
Claim your free session
Tell us a little about yourself and a member of the ATP team will be in touch to book in your free session.
ATP Fitness App
Manage your sessions on the go
Book your PT & classes straight from your phone, manage your membership and top up credits any time.
Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed