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Connor O’Neill | PERFORMANCE COACH

@connoroneillfit

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Do it all.
Fitter. Faster. Stronger.
@hybrdperformance
📍Chicago
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I want to help you get fitter and stronger than you’ve ever been before.

My name is Connor O’Neill and I’m a personal trainer in Chicago that helps guys get their health and fitness back on track.

It’s common for men, especially younger guys, to have a sense of invincibility. That you’ll always be healthy or healthy enough, to do all the things you want to do in life.

I learned earlier on than most, with losing my father at 18 years old, that you get one life and one body, so you better treat it right. Not just for you, but for those around you that you care about and rely on you.

I believe that physical strength and the habits developed to build it are the foundation that every guys needs to start maximizing their potential in all other areas of life. I want to be your guide on this journey to taking control of your health and becoming the person you want to be.

Whether you know what your specific goals are or feel lost and need help figuring out what they could be, comment or DM me the word “TRAIN” and I will be I touch to get to started.

Let’s get to work 🤙🏼

🎥: @jeremydelacruzz by @connoroneillfit

Slowly and steady you’re able to increase your mileage.

Then there’s a long run that leaves the knees feeling not quite right. That ache or pain starts showing up more and more.

Chances are you’ve push your body past what it’s use to.

Is acclimating to higher mileage part of the process? Yes, but the real work comes from strengthening the muscles necessary to maintain support of the joints under the most stress. by @connoroneillfit

Building a bigger bench press is as hard as you think it is.

What it really comes down to is this,

Do you have training experience and how proficient are you in the movement pattern?

The less experience you have the more reps and practice at the movement you get will start you off.

After a certain point, strength gains become more neurological and require a different protocol for making sure the nervous system is continually adapting.

Training close to failure is great for building muscle, but not always great for building strength.

Sub-max weight not taken to failure is where the strength gains are. Training the nervous system to move more weight, not fail with more weight.

Lots of sets, low reps, high weight.

If you’re ready to make some serious strength gains, leave a comment or send me a DM.
Let’s get to work. by @connoroneillfit

We are one week removed from the Chicago Marathon and I’m sure some of you are still feeling the effects of it.

One of the least talked about aspects of endurance training and racing is how you recover mentally from such a demanding event.

Having an understanding and knowing to expect helps with working through it and getting back to normal training and function again. by @connoroneillfit

Hanging leg raises are one of the greatest movements you can do for your abs.

Making your pelvis tuck up makes the lower section of your abs work a little more than what’s required in a sit up.

With it not being a normal motion, these are not always the easiest to do.

One of the ways you can make them a little easier to progress is by adding more support.

Some gyms have a machine for this. If yours doesn’t here’s how to build it yourself.

It might take a few adjustments to find the right height, but the roller should sit right in the mid back area and never stop touching your back as you raises your legs. by @connoroneillfit

Big triceps start here🔥

Your triceps are the key to filling out your arms and this is one of my favorite ways to overload them so that they start to grow.

These are also a pretty nice replacement for dips if you struggle with shoulder issues. by @connoroneillfit

sunday pull postcards

Was really feeling nice until I locked my phone and keys in the gym lol🥲 we’re back and it’s gonna be a good week coming up.

Running mileage picking up and lifts staying consistent 💯

@hybrdperformance by @connoroneillfit

September ❤️💍🏃‍♂️✈️🥇 by @connoroneillfit

Most people think it’s just counting reps and telling people what to do.

Any good trainer knows it much more than that.

The attention to detail, small tweaks to exercises or movements. Everything adjusted to make sure that person can get the most out of what they are doing at that moment. by @connoroneillfit

HINGE/UPPER PULL

Trap Bar Deadlift: 5 sets, 4-6 reps

The best deadlift variation for the majority of people and able to bias the movement either anterior or posterior depending on the person.

Pull ups: 5 sets, 6-8 reps

Top movement for back strength and development. Anything involving getting arms overhead is something that I like. The effect that consistently getting your arms overhead and strengthening has on overall ability and quality of life is significant.

Landmine RDL: 3 sets, 8 reps

Staple hinge movement for runners. The goal for this is exclusively moving more weight but managing the multiple components of it (hip hinge, anti-rotation, scapular retraction)

Gorilla Rows: 3 sets, 8 reps

Great one to finish off primary back and posterior chain work. Compared to other single arm row variations, this hits lower into the lat which is a nice change.

Finished off the rest of the workout with some bicep and hamstring curls for a little extra volume. by @connoroneillfit

A heavy bench press looks cool, but messing your shoulder up to do it is definitely not.

The first three things I tell people that almost immediately increase the weight they can press.

1. Widen your grip.
A good rule of thumb is a little bit wider than shoulder width. More specifically, as wide as you can go with your forearms staying perpendicular to the floor when at the bottom of the motion.

2. Press up and back.
The bar path should have a slight curve back to keep the weight over the chest. Compensation usually gets us pressing forward more, so pressing back slightly keeps the weight moving over our chest.

3. Working in a low rep range not to muscular failure.
When trying to move more weight, we will hit a point when our CNS is adjusted to that heavy of a load. To get our nervous system accustomed to heavier loads we need to practice with heavier loads, but that doesn’t mean taking the muscle to failure. CNS fatigue and muscular fatigue can happen as the same time but they are not the same thing.

Ready to get to work?
Link in bio for semi-private, private, and online coaching by @connoroneillfit

I can’t imagine a life without you by my side.

I choose you forever and always❤️💍

📸: @jeremydelacruzz by @connoroneillfit