Programs
Choose Your Program
You can choose from several different programs and each one can be adapted to your level of fitness and experience.
#DemandMore
Programs
All our programs are delivered through our own dedicated App and includes all of the workouts in the program you have purchased, video demonstrations of every exercise, the ability to log nutrition, progress photos, measurements and integrate with your Fitbit or Apple Watch and an instant messaging service to ask questions for anything you are unsure of.
DarkZone Strength Pro 2.0
Focusing solely on strength STRENGTH DEVELOPMENT DarkZone Strength Pro 2.0 caters for anyone who is looking to build whole body strength.
The program is CHALLENGING enough to stimulate muscle growth and strength gains with the comfort of having guided video demonstrations via our app to ensure quality with technique.
The sets/reps scheme will change throughout the 6 week program to ensure you are progressively increasing your STRENGTH CAPACITY throughout each stage.
This program is designed to enable you to PEAK towards the end of the program so you maximise your strength ability on all lifts.
This program requires your COMMITMENT 3 times a week running over 6 weeks. Each session duration lasts between 60 and 75 minutes.
You won't be disappointed
DarkZone Performance 2.0
DarkZone Performance 2.0 is comprised of functional STRENGTH movements in tandem with aerobic and anaerobic capacity work utilising equipment such as BikErg, SkiErg, Assault Bike and many more fun tools.
Our FOCUS throughout is to progressively build our strength ability with squat, lunge, push, pull and many other movements while increasing our endurance capacity under fatigue.
This program requires your COMMITMENT 3 times a week running over 4 weeks where you will be challenged, progressed and pushed out of your comfort zone. Each session duration lasts between 45 and 60 minutes roughly.
All exercises come with video demonstrations delivered via the app.
If you enjoy pushing your LIMITS and have a solid training foundation then this is for you.
DarkZone Base
Are you new to the GYM ENVIRONMENT or returning after an extended break and unsure where to start? DarkZone Base has been programmed with the intention of you returning to training without the insecurity or intimidation of not knowing where and how to start.
Throughout the 6 weeks we will work through 3 DIFFERENT PHASES of progress.
Phase 1 We work on the BASIC TECHNICAL aspects of whole-body movements. This allows for your body to adapt to the training stimulus without jumping straight in at the deep end!!!!
Phase 2 We gradually and safely progress you to more CHALLENGING PROGRESSIONS of phase 1 whereby we incorporate free weights and some machine weights.
Phase 3 In our final stage we again progress to slightly more ADVANCED LIFTS where possible by utilising barbell, dumbbell and machine weights.
All exercises come with VIDEO DEMONSTRATIONS, sets , reps and delivered via the DarkFocus app. Should you need any guidance or help the direct messaging service is also included.
After your 6 weeks of progression my belief is not alone will you be a physically STRONGER version of the person who started but also a more CONFIDENT version in any gym environment
DarkZone Strength
An 8 week strength program consists of 4 x strength based sessions per week.
This program focuses on continuous strength development and progressive overload through each week.
For those looking to build muscle mass this program is for you. It consists of guided video demonstrations across all exercises, sets and reps are manipulated throughout the program to optimise strength development. This is a program that focuses each day around full body exercises ensuring you are targeting all muscle groups to maximise muscle growth.
Minimum kit: Full Gym / Home Gym
DarkZone MetCon
DARKZONE MetCon program consists of a variety of complex circuits and exercises that are both challenging and progressive as the weeks go by.
The program has structured patterns of work and rest periods to elicit a desired physical response from your body whilst constantly pushing your physical and mental boundaries. It is comprised of HIIT, with short periods of intense exercise through circuit based programing.
Throughout the 4 week Program you will retest a Key performance indicator focusing on maximising the efficiency of that energy system via a specific test to ensure progression. YOU versus YOU...
The program can be modified based on your current physical fitness.(i.e. reduce weights/different cardio options and working within your physical limitations )
Equipment required
DBs/KBs/Barbell/Cardio options -Bike ERG/Assault bike/rower/watt bike/treadmill.
Level -Intermediate to Advanced
DarkZone GAA Preseason
DarkZone GAA Preseason program has been designed systematically by Eoin Cadogan and Declan O'Sullivan with the specific purpose of preparing you for the physical demands of the season ahead. It is a no frills, no gimmicks 8 week physical program targeting the underlying theory of progressive overload. This program has been specifically formulated to mirror the physiological preparation and commitment of any high performing field based athlete. Every exercise and running drill selected for this program has a specific purpose. Strength, power and muscular endurance are the cornerstones on which this program was constructed. Detailed resistance sessions and field based conditioning sessions may be accessed and viewed through demonstration videos on a bespoke Dark Focus software platform which will track and record your weekly sessions from your smartphone. If want to train hard and develop as an athlete this program is for you.
Declan O’Sullivan is a Chartered Physiotherapist with over 20 years experience. Academically he holds an undergraduate BSc Sports Rehabilitation (St. Mary’s University, London), BSc Physiotherapy (Jordanstown), Diploma in Sport & Exercise Medicine (Jordanstown) and MSc S&C (Edith Cowan University, Aust.). Currently, Declan is one year into his PhD at University College Cork. He works as a full-time lecturer in musculoskeletal medicine on the new UCC postgraduate MSc Physiotherapy program. He has also been the lead physiotherapist with the Cork Senior Hurling team since 2002 with 4 years as performance manager of S&C and physio. He is an expert in the rehabilitation of complex musculoskeletal conditions.
DarkZone Bodyweight
DarkZone Bodyweight Program is designed to take you out of your comfort zone.
DarkZone Bodyweight enables you to train continuously with the ability to train any place, any time without any specific gym kit. All exercise demonstrations will be available on your DarkFocus App with sets, reps, rounds and times detailed.
The program is broken down into 3 sessions per week targeting different muscle groups and varying intensities throughout the week. The workouts are to test and improve your capacity to work through the volume, progression and intensities during a 4 week period.
DarkZone Pitch Primer
Darkzone Pitch Primer has been programmed by Eoin Cadogan and Declan O'Sullivan especially for GAA players of all codes and all levels who want to be their physical best when returning to the demands of their sport.
DarkZone pitch primer gives you the athlete the opportunity to significantly improve or maintain your current aerobic and anaerobic fitness levels.
3 weekly stimulating and challenging pitch sessions over a 4 week period will add robustness, athleticism and speed to your performance. Developing these strengths simultaneously requires detailed planning and sequencing of the exercise prescription. Use your time now to be ahead of the curve. We hope you enjoy it as much as we did designing and trialing it!!
