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Recommend on Facebook, 9 reviews
Mallow, Co. Cork Est. by Michael Roach
Real support.
Real results.
Transform the way you train.
One-to-one personal training, five group classes a week, app-based online coaching and strength and conditioning for competing athletes. Tailored coaching, structured plans, progress you can measure.
Your coachMichael Roach
5
Group classes a week, Mon to Fri
24/7
App access and WhatsApp support online
12wk
Online coaching blocks, plans updated weekly
Train for your goal
Whatever you're chasing, there's a plan for it
Every client starts with a goal. The programme, the nutrition and the check-ins all follow from it. Pick yours to see how Michael coaches it.
Burn fat. Keep it off.
Weight loss
Burn fat, build healthy habits and feel your best. Strength work to hold on to muscle, conditioning to lift the calorie burn and a nutrition plan you can live with. Sustainable, not starved.
1:1 PTGroup classesOnline coaching
Four ways to train
Pick the format that fits your week
In the studio or on your phone, with Michael one-to-one or with a group behind you. Every format is coached, programmed and tracked.
In the studio1:1 Personal Training
Coached sessions programmed around your goal, your schedule and your starting point. Technique on every rep.
Enquire about PT
Five a weekGroup Classes
Pump, bootcamp, circuits and barbell. Mornings at 10:00, evenings at 6:30 and 7:00. From €12 a class, all levels.
See the timetable
AnywhereOnline Coaching
Your plan in the MR coaching app, updated every week, with nutrition support and Michael on WhatsApp 24/7.
How it works
For competitorsAthlete S&C
Strength and conditioning for fighters, runners and team-sport players. Injury prevention first, then power.
Athlete programmesClass timetable
Your week at the studio
Classes run at Curadh Muay Thai Fitness Studio, Mallow. Message to book your spot, especially for the evening sessions.
Mon 10:00
10:00 AMFull Body PumpLight barbell and dumbbell work, every muscle group, high reps.All levels
No evening class
Tue 18:30
No morning class
6:30 PMBootcampConditioning circuits on the mats. Sweat guaranteed.All levels
Wed 10:00
10:00 AMPower CircuitKettlebells, bags and bodyweight stations against the clock.All levels
No evening class
Thu 19:00
No morning class
7:00 PMBarbell PumpSquat, press, hinge and row. Strength work with a coach on the floor.All levels
Fri 10:00
10:00 AMBody BlastFinish the week with a full-body burner.All levels
No evening class
Drop in€12 / class
Try any class on the timetable. No membership, no contract.
Block of 6€55 / 6 classes
Use across any class. Works out at under €9.20 a session.
To book, message Michael on 087 957 7013 with the class and day. Not sure which class suits you? Say so and he'll point you to the right one.
Track your progress with a professional coaching app
Online coaching
Real support.
Real results.
Coaching through the MR app, wherever you train. After six months trialling it with clients, online coaching is open. Your plan updates weekly and you talk to Michael directly.
Tailored coaching
Built around your goal, your equipment and your week.
Structured plans
Every session laid out in the app. Sets, reps, loads, notes.
Progress tracking
Weight, body fat, strength and photos, charted week by week.
Lifelong habits
Habit tracker and nutrition plan so the results stick.
- Updated training plans every week
- Personalised to your goals
- Progress monitoring and adjustments
- Ongoing support and accountability
Easy to useFully supported24/7 access
Strength and conditioning
Built for fight night and race day
MR works alongside Curadh Muay Thai in Mallow, preparing fighters for competition. The same approach goes into runners and GAA players: injury prevention first, then power that transfers.
ISKAPreparing athletes representing Ireland at the ISKA Open World Championships this November
Injury prevention first
Isometrics, plyometrics and single-leg strength so you can train hard and stay on the mats.
Power that transfers
Jumps, throws and loaded carries programmed around your sport, not a bodybuilding split.
Tested every block
Broad jump, single-leg control, strength numbers. You see the gains in black and white.
Sample session
Running S&C
Injury prevention block- Bulgarian split squatsSingle-leg strength, rear foot elevated3 x 8 e/s
- Single-leg RDLsHamstring and glute control3 x 8 e/s
- Pogo hopsStiff ankles, fast ground contact3 x 20
- Single-leg elevated glute bridgesHip extension, one side at a time3 x 12 e/s
- Calf raise lunge holdIsometric calf and quad under load3 x 30s
- Copenhagen planksAdductor strength, groin protection3 x 20s e/s
Sets and reps are a starting point. Michael adjusts them to your training age and race calendar.
How it works
From first message to first session
No sales pitch, no long forms. Three steps and you're training.
Message Michael
WhatsApp, call or the form below. Tell him your goal and what your week looks like.
Free consultation
A quick chat about where you're at, what you've tried and what format fits: PT, classes, online or S&C.
Start training
Your first session is booked, your plan is in the app and you've got a coach in your corner.
Invest in yourselfYour coach
Michael Roach
Michael runs MR Personal Training from Mallow, Co. Cork. He coaches one-to-one clients, the weekly class timetable, online clients around the country and the strength work for fighters at Curadh Muay Thai.
Sessions are tough, well coached and good craic. Clients say the hour flies and the results show up on the scales, in the mirror and on the mats.
If you haven't trained in years, you're exactly who the classes are for. If you compete, you'll get a programme that respects your sport.
"Believe in yourself. Stay focused. Do your best."Michael, to every client sitting an exam, a fight or a first session
Questions
Before you message
The things new clients ask most. Anything else, ask Michael directly.
I haven't trained in years. Can I still join a class?
Yes. Every class is scaled to the person in front of him. Tell Michael it's your first session and he'll set you up with the right loads and options.
Where exactly are the classes?
At Curadh Muay Thai Fitness Studio in Mallow, Co. Cork. Message for directions and parking before your first visit.
How does online coaching work day to day?
You get the MR coaching app with your training plan, nutrition plan and habit tracker. You log sessions, Michael reviews them and updates the plan every week. Questions go straight to him on WhatsApp.
Do I need my own equipment for online coaching?
No. Plans are built around what you have, whether that's a full gym, a few dumbbells at home or bodyweight only.
Do you work with young athletes?
Yes. Michael provides strength and conditioning for youth fighters at Curadh Muay Thai, including athletes competing for Ireland, and for young players in other sports.
Invest in
yourself.
Get started today. First consultation is free.
Get started
Message
Michael
A quick chat about your goal, your week and what you've tried before. Then we pick the format that fits and book your first session.
- Phone
- 087 957 7013
- Chat on WhatsAppFastest way to book a class
- Studio
- Curadh Muay Thai Fitness StudioQuartertown, Mallow, Co. Cork
- Social