30 Day Trial
Our flagship, life-changing programme – the only one of it’s kind on earth. The aims of the Real World Strength Programme are strength and fitness which stands up to the tests life throws at us outside of the gym.
From a strength perspective, this translates to the ability to safely lift your own bodyweight in the form of callisthenics, the ability to precisely move heavier amounts of weight using barbells and the ability to carry, drag and push you unconventional objects under control. We chose exercises because they are efficient time-wise at getting physical results such as improvements in strength, muscle size, and work capacity while also improving medically relevant parameters like fasting blood sugar, body fat, waist circumference, blood pressure, bone density, cognitive capacity – the list goes on. Another major aim is to improve postural balance, mobility, and flexibility. From a fitness perspective, we utilise metabolic conditioning methods to improve aerobic and anaerobic fitness in a way that doesn’t detract from strength progress. In essence, the aim of the RWS Programme is to get stronger, get leaner and get fitter – in a sustainable way. We use all the tools available to use from a movement, nutrition and recovery perspective to ensure produce truly world-class results every time.
The programme consists of one to one personal training and small group training delivered in private in our facility, delivered intensively over the period of 4 weeks – kickstarting your journey towards achieving your goals. Training times are flexible, and run throughout the day from Monday to Saturday.
Click on the Get Started button in the top right corner to book a free Intro Session or Phone Consultation to find out more.
12 Week Beginners Strength Programme
This programme is designed for anyone seeking to learn the fundamentals of proper strength training (including the Squat, Bench and Deadlift, basic strongman and callisthenics) and progress their knowledge whilst getting strong, improve movement quality, postural balance and body composition. We will also be performing strength testing at different stages during the programme.
The next intake begins on January 21st 2019, and has been in very high demand.
Click on the Get Started button in the top right corner to book a free Intro Session or Phone Consultation.
MovementWe value the goals of all individuals that walk through our doors equally, no matter where they are in their journey. With this in mind, we have developed a unique, multi-faceted and systematic approach to the movement coaching which encompasses one to one, semi-private and small group training depending on the experience level and goals of the individual and focus of the session. We focus on developing performance in terms of sustainable gains in strength, fitness and movement quality (including flexibility and mobility). HENCH is dedicated to the pursuit of strength, wellbeing and resilience. Independent, locally owned since 2012. Results-driven training gym Belfast City Centre.
NutritionWe utilise best practices from behavioural change psychology and cutting edge performance nutrition strategies to empower our members to improve how they fuel, hydrate and supplement – for sustainable improvements in athletic performance, body composition and overall wellbeing. Other areas we focus on are reducing chronic inflammation, increased cognitive function and improved gut health. We focus on improving health first and athletic performance follows. HENCH is dedicated to the pursuit of strength, wellbeing and resilience. Independent, locally owned since 2012. Results-driven training gym Belfast City Centre.
RecoveryCutting edge recovery and regeneration therapies such as Cryotherapy, Infra Red Sauna Therapy, Body Tempering and Peristaltic Pump Therapy form an integral part of recovery strateges for many professional sports clubs, accelerating athlete recovery, minimising fatigue and lowering the risk of injury. At HENCH, we utilise the same technologies and protocols employed by AC Milan, Manchester United, Manchester City FC, Team GB, the English Institute of Sport, the All England Lawn Tennis Club (Wimbledon). HENCH is dedicated to the pursuit of strength, wellbeing and resilience. Independent, locally owned since 2012. Results-driven training gym Belfast City Centre.
Interested in a 30 day trial?
James was an avid rower in his teenage years, prior to transitioning into strength training after having had a taste of S&C training as a competitive athlete. As well as being a graduate of the HENCH Coach Development Programme, James walks the walk as an athlete and is a source of inspiration to our members.
Head Coach Rory has worked for almost a decade in the fields Strength and Conditioning and Exercise Physiology. He studied Biomedical Science and also Sport and Exercise Sciences at university and is a certified Nutrition Coach. He has coached numerous athletes to become champions at the regional and national level in a range of sports. With over 19 years of coaching and training experience, he has experience of being both a world-class Coach and Athlete having won a silver medal at the WDFPF World Powerlifting Championships and is the only person in history to win that Best Overall Lifter Trophy at the All-Ireland, Northern Ireland and Irish Powerlifting Championships. He recently made the switch to competing in MMA having retired from Powerlifting as Ireland’s #1 at the time and advocates for mental health awareness via his Ambassador for the mental health charities Inspire and TAMHI
Eoin joined HENCH as a member in 2013, and in the time that has elapsed since then, he has inspired us all by continuing to challenge himself and grow each year, embodying the values behind HENCH. In early 2018, Eoin became the U73kg NI Open Powerlifting Champion working alongside his then coach Rory Girvan and in late 2018 he was accepted onto the HENCH Coach Development Programme.
Ciaran has been the linchpin of the team since joining in 2013 as the first graduate of the HENCH Coach Development Programme.
A competitive athlete since a youth, Ciaran played and coached football at a high level before transitioning to strength and conditioning training in his early twenties and went on to compete in Weightlifting competitions. Since joining HENCH, Ciaran has amassed thousands of hours of coaching experience. He has a keen interest in injury prevention and rehabilitation and is a certified Nutrition Coach.