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Buff Performance
Niamh Buffini is an international gold medal winning Taekwondo athlete who brings her experience to everybody.
2020 & 2024 Olympics strength coach,
2016 & 2020 Paralympic strength coach.
Niamh has achieved global competitive success as both an athlete and coach.
See your success through Niamhs MENTORING, coaching and way of life.
“Believe in yourself”
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Buff Performance Subscriptions
€95.00
Personalised face to face training with Olympic and Paralympic coach Niamh Buffini.
€75.00
Personalised online training with Olympic and Paralympic coach Niamh Buffini. This can be from your home or your chosen gym.
from €30.00
Niamh has designed 3 different packages to help you get fitter and stronger this winter. These pre-recorded fitness classes are meticulously made to tackle fitness levels, burn calories and strengthen every muscle group. They help to keep you strong and fit during those dark mornings when it is difficult to go out to the gym.
What are my options?
The “Starter” pack - set of 5 classes, for those who want to dip their toe into the water as a starter. The pack will teach you how to perform the exercises properly along with building the intensity gradually. Replace the weights for water bottles and use a towel if you do not have resistance bands. Follow these classes back to back a few times per week for best results.
The “Fitness Booster” pack - purchase a set of 10 classes to give your fitness a re-boot. This is our most popular choice as you get a nice introduction to the classes without landing too much expectation on yourself. Pivot your exercise to get to next level of fitness.
The “Go Getter” pack - a series of 20 classes, great for those who have a little more experience and want a greater challenge. Take these classes to add value to your fitness regime and set yourself new goals.
So go on, give it a go, you might surprise yourself.
Videos will be uploaded onto a private YouTube channel each week which you will gain access to. You will receive a notification to let you know when the videos are ready to view. They will stay available for 1 week. They will then be made private again. This will keep you accountable to stay on top of your regime. All you need is a resistance band and a small set of light dumbbells or water bottles.
€120.00
This program will incorporate your goals and a tailored approach to what we think you need to achieve your goals.
You will get a consultation before and after the program to go through every detail with Niamh. This is a self directed program you will do yourself at home or in your chosen gym.
€455.00
Wanting to find those performance measures that count? We use Output sports to gauge your performance levels, track your progress and show you the results. Our programs have been tested and proven with Olympic and Paralympic athletes. This package is a 6 week subscription including a tailored program, testing, evaluation and 1-1 coaching. You will receive same day results for all tests. This includes x12 sessions, x6 online and x6 face to face sessions with our senior S&C specialist Niamh Buffini.
Please contact; niamh@buffperformance.com for a consultation to tailor programs.
What is included;
Full physical testing in your first two weeks
Reporting and feedback based on results.
A tailored performance program to your needs based on the time of the season, your sport needs and event preparation.
6 weeks consisting of 12 sessions, x1 online and x1 face to face weekly.
6 week testing and monitoring tracking progress.
Please note; You can upgrade your online sessions any week for an uplift fee of €15 p/session or x6 for €70.
*If lockdown applies, all training will be moved online.
*Sessions can only be carried over online.
*Time taken out of the block is at your expense, sessions cannot be recovered.
€395.00
This 'Sport Ready' program is a unique sport performance program specifically designed to complement any youth training protocol.
Buff Performance specializes in tailoring strength and conditioning to the demands of any sport. Whether you are a performance cyclist or basketball player, we will prepare a performance program to improve your speed and maximum strength and correcting imbalances where required.
We will also track your progress using Output sports system performance software to validate our work. Tell us your goals and we will help make them a reality!
What is included;
Full physical testing in your first two weeks
Reporting and feedback based on results.
A tailored performance program to your needs based on the time of the season, your sport needs and event preparation.
6 weeks consisting of 12 sessions, x1 online and x1 face to face weekly.
6 week testing and monitoring tracking progress.
Please note; You can upgrade your online sessions any week for an uplift fee of €15 p/session or x6 for €70.
*If lockdown applies, all training will be moved online.
*Sessions can only be carried over online.
*Time taken out of the block is at your expense, sessions cannot be recovered.
€555.00
With this 1 month subscription you receive access all areas to our online S&C classes three times a week PLUS a 4 week S&C tailored program for your needs.
Weekly face to face training session with Olympic coach Niamh Buffini.
A home program for you to follow in addition to your f2f sessions with Niamh.
Access to our library of online resources such as recovery, mobility and flexibility.
x2 Face to Face sessions per week for the month.
*If lockdown applies, all training will be moved online.
*All subscriptions have a 2 week buffer whereby you may miss 2 sessions, you can catch up.
Anymore than 2 weeks is taken at your expense, sessions cannot be recovered.
€105.00
Use these classes to work on all of the important strength, mobility and fitness elements to compliment your swimming. This series is specifically designed to cater to the needs of adult swimmers. Weather you are an open water or pool based swimmer and wish to in your strength and stability in the water, this program is for you. You will need dumbbells and resistance bands as part of completing this series.
What does it include?
1. x10 strength and conditioning sessions & guidence sent straight to your email over 5 weeks (x2 each week)
2. Tips along the way to adapt exercises to your ability. (I do have information on your needs from previous work but if there is anything else that has changed please let me know)
3. Guidance through the best exercises you need for swimming with Olympic coach Niamh Buffini.
4. A recovery recorded session you can draw on each week to ensure you are sufficiently recovered for the coming week.
**Your recorded sessions will be sent to you early each Tuesday and Thursday morning.
**With your recovery session sent on a Saturday morning.
Niamh Buffini specializes in strength and conditioning for swimming, she has is world class coach having worked with over 100 swimmers over the past 3 years including masters, international swimmers and Paralympic swimmers. Her experience and guidence through this series of strength development will leave you ready each week for the demands of your sport. You will have this log of sessions in your inbox forever. We would suggest you complete the classes over a 5 to 6 week period and repeat it twice back to back.
€965.00 every 3 months
This program is specifically designed to complement any training needs for a professional athlete or fitness enthusiast, public figures and everybody in-between wanting to improve performance markers and challenging themselves to new levels.
What do I get ?
Tailored program including x2 face to face sessions per week.
Test and retest every 4 weeks of your performance markers, using our Output sports systems.
Access to our online facilities and resources such as pre-recorded content on mobility, flexibility and recovery methods.
Why would you need a coach?
We use the help of coaches to get perspective, motivation, and feedback on strength areas and opportunities for improvement. With this in mind, Niamh has a proved and tested method of implementing a coaching experience designed to address training people at the gym and online, motivating them, general issues with nutrition and overall daily attitudes.
With the use of technology we are now able to connect in real time and address meals, every workout, every progress picture and weight measurement, we are able to keep you accountable and help you develop a sustainable healthy lifestyle that will allow you to achieve your fitness and performance goals and empower you to take on those other life goals.
Ultimately you're the driver of your own success and have to put in the work, we are here to give you the extra push to take it to the next level, hence there are “No limits” to what you can achieve with this length of program. It's all about creating good habits and being healthy is one of the best and most rewarding habits you can develop.
We implement an intense conditioning for you over 6 months, where you will push yourself and be pushed to your absolute limits.
Niamh has worked with a multitude of sports and top international athletes seeing huge leaps in performance in their respective sports and fitness aesthetics in fitness enthusiasts. Niamh will implement an intense program, hold you accountable and guide you your best performance.
*If lockdown applies, all training will be moved online.
*All subscriptions have a 2 week buffer whereby you may miss 2 weeks worth of sessions within your time frame.
*Anymore than 2 weeks is taken at your expense, sessions cannot be recovered.
from €50.00
Vouchers are redeemable across all Buff Performance services. Buy a friend or loved one a voucher toward a performance service either online or in gym. Our gym is based in Tallaght, South Dublin. All abilities and levels are welcome.
Vouchers must be used when purchasing a service online.
€90.00
This program will incorporate your goals and a tailored approach to what we think you need to achieve your goals. It is a self lead training approach where you will be assessed by Niamh and she will deliver and expain everything in your personilsed program.
You will get a consultation before and after the program including test and re-test to assess your progress using OUTPUT sports systems with Niamh. This is a nice way to continue you rprogram if you have a busy training or competition season but need to keep your S&C.
What does the 8 Week Body transformation program entail?
This 8 Week ‘Body Sculptor’ combines body weight exercises, HIIT (High Intensity Interval Training), Steady State Cardio and other types of exercises in order to help you develop a strong foundation for making sustainable fitness changes and building the best physique possible. In addition, there are complete tips and tricks for meal planning to help you make a lifestyle change rather than follow a "diet;" This is aimed to teach you new ways to prioritize your health and fitness.
A week to week 'Turnaround' plan that works for 8 weeks.
Habit transformation guide.
24 live & pre-recorded home exercise sessions.
x1 pre-recorded exercise guide for gym based sessions.
Tips and tricks for meal planning.
Post workout snack tips to optimize your exercise.
You will find everything from how much to exercise, what exercises to choose, to a sample list of exercises to priorities. The program also comes with a workout planner calendar so when you get the intro done you plan out your 8 weeks and stick to it.
This program is very challenging at the beginning, but 2-3 weeks in you will feel AMAZING and by then you will have created the healthy habits that will spill over to other important areas of your life such as your work, focus, self love, relationships, and overall well being.
Niamh is incredibly motivated to help people find their true fit self. Follow her guidance and you won’t be left disappointed.