Tell us a little bit about yourself?
I’m Pól Murray, 38, one fifth of Ironfit. Creator of Strength Culture small group training and creator of the online program The DadBodBible.
How did you get to where you are now?
I started out as an MMA fighter, way before MMA was popular. By the time the sport had become mainstream I had been training and fighting 10 years so was in a great position to start my own club. I started out renting a room in the Falls LC and in 2009 I opened Ireland first full time purpose built MMA facility.
These were the days when it was “go hard or go home” as far as training was concerned for fighters. We opened our circuit style classes to members of the public and we built a great reputation for these types of classes.
Even though we were doing well there was something in me knew it wasn’t quite right. I knew there were smarter ways of getting in shape and this made me move away from circuit style training and lead me down my current path of study, Strength & Movement.
As of now I am certified Kettlebell and barbell instructor in some of the worlds most respected Strength training organisations like StrongFirst and Strength Matters. I’m also a Primal Move instructor.
In 2012 I had a hip replacement and this made me realise the importance of movement. This lead me to meeting Stephen Bell and I was invited by himself and Niall to join Ironfit.
Tell us more about Ironfit?
Ironfit is basically a group of five trainers who have come together to try and show there is an alternative to Globo gyms. We had become sick of the same generic style of training and felt the public deserved better. We all specialise in different areas. I would be the Kettlebell guy but I would classify myself as a bit of a generalist as I have attended so many different certifications and workshops from Ido Portal to StrongFirst power lifting and of course my years of martial arts stands me in good stead for understanding movement.
We opened the Performance Play Park in T13. It was a completely different concept to other gyms. Our aim was to make it a play ground for adults. We want to bring the fun back into training. From handstands and muscle ups to movement and lifting heavy shit, there was something for everyone and we pride ourselves knowing that the training and knowledge on offer was second to none. Unfortunately fate can deal hands that go against us and in June the building was bought over by a TV company and we had to move.
We decided this was the perfect time to try a franchise idea so we opened three different facilities. One remained in a studio in T13 looked after by Stephen, Neil moved out to Bangor and Niall took on a unit in Kennedy Way where I am working out of at the moment.
What about your new gym set up? Where is it, what sessions do you run etc.
Well like I said, the unit I work out of is Nialls in The Holly Business Park, Kennedy Way (I wanted to wait until I had sold on Evolve Fitness before committing to any other places). All the hubs focus on 1:1 and small group training only. This is where base my Strength Culture program. SC is modelled on the old strongmen methods with a bit of modern day programming mixed in. I think there are too many trainer pushing the six pack. I believe you should simply focus on “BETTER”
Look BETTER
Move BETTER
Feel BETTER
Do this and be consistent and the six pack will be a byproduct of this.
What do you believe is a client’s biggest obstacle when trying to reach their goals?
Modern living.
Everything is too easy nowadays, life is geared around everything being on tap. This can make achieving a goal like strength and movement a challenge. Why would someone be consistent with training with so many distractions. It is so easy to get side tracked with social media, TV, the Internet, life gets in the way. Then couple that with the amount of marketing we are bombarded with everyday pushing processed shite, (that also contributes to effecting our moods and drive) and it is easy to see how it becomes an uphill battle to keep people focused. For me this is the secret to good coaching, finding what makes a person tick and using it to keep them on the path.
What are your thoughts on nutrition, calorie counting, eating clean etc?
IIFYM…..aaaaahhhhhhhh!! Yes I know it gets you a six pack but as far as I can see it’s like weight watchers/slimming world sexified and aimed towards the fitness industry. I would rather my clients eat like our grandparents. Whole, natural, one ingredient foods. If it doesn’t swim, run or fly or if you can’t pick it from a tree or out of the ground don’t eat it.
Take fish oil every day and allow yourself a cheat day once a week.
Simple and easy to follow.
If you could sum up fat loss in one sentence what would it be?
Dedication.
There are so many nutrition plans out there how do you know what one is right for a client?
Experimenting. It can take a while but eventually you will find one that works.
What should people do if they are not getting results?
Most of the time, try doing what your trainer told you in the first place. Although just make sure your trainer knows what they are on about
To get that lean athletic bikini body do you think weights, bodyweight or cardio is best? Do calories matter?
A mixture. The best workout for you is the one you aren’t currently doing. The body is a fascinating object. It adapts to stimulus very quickly.
Personally the bodybuilding look is not what I like or coach but if I was to I would focus on a solid foundation of strength. I think like a pyramid, the larger I make my foundation the higher I can build.
So for that look, build strength then work on the higher rep stuff and the peak is the diet.
You have a background in MMA do you have any solid training, nutrition or lifestyle advice for any body looking to go far in the MMA world?
Movement and strength. That’s all you need as far as extra work goes. Gain the ability to control your body in every plane and lift heavy but remember you aren’t powerlifting. Keep the reps around 5 and make sure that your S&C work does not tire you out for the actual training. If you are tired going into your sessions, you are doing something wrong. As far as conditioning goes, spar, grapple, hit pads etc. Try and replicate the fight. So many times I heard people tell me they were going to start training but wanted to get fit first. You can’t get fight for fighting unless you practice fighting.
QUICK FIRE ROUND!
What are your favourites 3 exercise for building muscle?
Basics. Deadlift. Pull up. Bench.
What is your best feat of strength?
Heavy Kettlebell snatches. 36-48kg for reps
Is there a staple exercise in your clients programs?
Loaded carries and Kettlebell swings
What is your favourite heathy meal?
All my meals are from The feed me company, love them all.
What is your favourite cheat?
Anything chocolate based. Especially ice cream Ben and Jerry phish food
What is the biggest obstacle hold on people back?
Focusing on what they think others think of them
If you could be a super hero who would you be?
Hulk
If you could train any person in the world who would it be and why?
Someone like Nelson Mandela, Martin Luther King, Gandhi. Just imagine the conversation you could have with these people. You want to know the key to over coming struggle and self belief, these guys could tell you.
If you would like to find out more about pol check out his Strength Culture website here and if you want any help on exercise tutorials check out his you tube channel here.