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roguetriperformance

Michael Gallagher
Jerks help with building power and strength. I bui Jerks help with building power and strength. I built these jerk boxes so we could focus on the movement without having to clean the bar every time. Plus it allows us to overload our jerks safer. 

We still do full C&J but it’s good to break the movements down and work on sticking points or limiters. 

All our training plans now include a strength training program using our App. For more info click on link in bio and get a free fitness consultation. 

Keep training hard everyone. 

#triathlontraining #triathlon #triathlete #triathlonlife #teamnuun2021 #nuunlove #swimbikerun #honeystinger #instarunners  #running #trailrunning #ultrarunning #powerlifting #teamnuun #nuunambassador #hshive #fitnessgoals #gymlife  #strengthandconditioning
#strengthtraining 
#fitnessjourney #fitness #marathon #honeystingerambassador #nuunlife  #trailrunner #gymmotivation #olympicweightlifting #fitnessmotivation #trilife
Starting my Strength Capacity Phase w/some 4x6 Fro Starting my Strength Capacity Phase w/some 4x6 Front Squats. Eventually will be 5x5 for this phase working up to 80+% of RM. 

Strength training is vital for your training program if your a runner, cyclist, swimmer, triathlete and more. In order to become faster we must first become stronger. 

I include strength training with all my programs through our App which helps athletes keep progressing year round. Keep training everyone!! 

#triathlontraining #triathlon #triathlete #triathlonlife #teamnuun2021 #nuunlove #swimbikerun #honeystinger #instarunners #running #trailrunning #ultrarunning #powerlifting #teamnuun #nuunambassador #hshive #fitnessgoals #gymlife  #strengthandconditioning
#strengthtraining 
#fitnessjourney #fitness #marathon #honeystingerambassador #nuunlife  #trailrunner #gymmotivation #squats #fitnessmotivation #trilife
Yah!! The weekend is here and I’m getting ready Yah!! The weekend is here and I’m getting ready for my run. Coaching starts Monday for my 3 college teams which I’m so excited about. It’s gonna be great getting in the gym with these athletes and running w/some of them. They hold me accountable to stay in shape and show up everyday which is so important not only for coaches to do for their athletes but vice versa. 

Make sure to like and follow my FB page and I offer free fitness consultations (link in bio). Have a great weekend!! 

#triathlontraining #triathlon #triathlete #triathlonlife #teamnuun2021 #nuunlove #swimbikerun #honeystinger #instarunners #running #trailrunning #ultrarunning #runningmotivation #teamnuun #nuunambassador #hshive #fitnessgoals #gymlife  #strengthandconditioning
#strengthtraining 
#fitnessjourney #fitness #marathon #honeystingerambassador #nuunlife  #trailrunner #gymmotivation #nature #fitnessmotivation #trilife
Thank you so much for all your support!! 💯❤️ Coaching and having my own coaching company has been a dream of mine for so long. There has been ups and downs but it continues to grow and have achieved so much in a short time. I love what I do and being the best coach I can for all my athletes/clients means the world to me. Helping people achieve their fitness goals makes me so happy. 

A big thanks to all my sponsors and companies I represent as an ambassador as having you believe in me to represent your company is an honor. 

Thank you again as I could not do this without you. Looking forward to growing even more and pushing the limits of what’s possible. 

#triathlontraining #triathlon #triathlete #triathlonlife #teamnuun2021 #nuunlove #swimbikerun #honeystinger #instarunners #running #trailrunning #ultrarunning #fitnesslife #teamnuun #nuunambassador #hshive #fitnessgoals #gymlife  #strengthandconditioning
#strengthtraining 
#fitnessjourney #fitness #marathon #honeystingerambassador #nuunlife  #trailrunner #gymmotivation #squats #fitnessmotivation #trilife
Enjoying being back in the gym doing a 3x3 circuit Enjoying being back in the gym doing a 3x3 circuit w/ squats & push press. Looking forward to coaching my 3 college teams soon as it feels winter break has been forever. 

#triathlontraining #triathlon #triathlete #triathlonlife #teamnuun2021 #nuunlove #swimbikerun #honeystinger #instarunners #running #trailrunning #ultrarunning #gymmotivation #teamnuun #nuunambassador #hshive #fitnessgoals #gymlife  #strengthandconditioning
#strengthtraining 
#fitnessjourney #fitness #circuittraining #honeystingerambassador #nuunlife  #trailrunner #fitnessgoals #squats #fitnessmotivation #trilife
Reminiscing of spending the weekend at Smith Rock Reminiscing of spending the weekend at Smith Rock hiking in the summer. Cannot wait for summer to get here and  have more outdoor adventures. ⛰☀️

#triathlontraining #triathlon #triathlete #triathlonlife #mountainlife #nuunlove #marathontraining #honeystinger #instarunners #running #trailrunning #ultrarunning #outdoors #teamnuun #nuunambassador #hshive #fitnessgoals #getoutdoors  #strengthandconditioning 
#strengthtraining 
#fitnessjourney #fitness #mountains #honeystingerambassador #nuunlife  #trailrunner #hiking #nature #fitnessmotivation #hikingadventures
Excited to be with @honeystinger for my second ye Excited to be with @honeystinger  for my second year as an ambassador. This is my go to fuel for all my training and racing. Hopefully this year we will have more in person racing. But till then, gotta keep training 💪

#stingorbestung
#hshive
#honeystinger
#wafflewarrior
#beestmode
#stingersquad
#triathlontraining #triathlon #triathlete #triathloncoach #halfironman #ironmantriathlon #swimbikerun #running #trailrunning #ultrarunning #outdoors  #strengthandconditioning
#strengthtraining #hiking #sportstraining  #sports #motivation #fitnessgoals #gymlife 
#fitnessjourney #fitness #marathon #honeystingerambassador
Back for my 2nd year as a @nuunhydration ambassado Back for my 2nd year as a @nuunhydration ambassador 🤘 Super excited to represent Nuun in 2021 and get back to training/racing. 

#triathlontraining #triathlon #triathlete #triathloncoach #teamnuun2021 #ironmantriathlon #swimbikerun #sportsnutrition #instarunners #running #trailrunning #ultrarunning #outdoors #teamnuun #nuunambassador #hydration #fitnessgoals #gymlife  #strengthandconditioning
#tri365 
#getoutside #trackandfield #marathon #recovery #nuunlife  #trailrunner #motivation #nature #fitnessmotivation
Excited to have made the FloCycle Factory Team aga Excited to have made the FloCycle Factory Team again for 2021. Hopefully there are some races this year and will be able to use my team Tri suit. 🏊‍♂️🚴‍♂️🏃‍♂️

#triathlontraining #triathlon #triathlete #triathloncoach #halfironman #ironmantriathlon #swimbikerun #cycling #biking #running #trailrunning #ultrarunning #outdoors #oregon #southernoregon #lovelife #ashlandoregon #medfordoregon  #strengthandconditioning
#fitnessmotivation 
#fitnessjunkie #onlinepersonaltraining #onlinepersonaltrainer #athletictraining #sportstraining  #getoutside #motivation #racing #flocycling
Exercise tip........ This video is about setting Exercise tip........ 

This video is about setting up your Split Jerk Stance. There are more details regarding being consistent with your footwork which I will post in other videos. This is a good start for those who are just getting into weightlifting or having issues with their jerk stance. 

The videos will get better over time as this is my first one so enjoy and keep training. 🏋️‍♂️

#triathlontraining #triathlon #powerlifting #bodybuilding #fitnessmotivation #fitnesstips #swimbikerun #fitnessgoals #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #cleanandjerk  #garagegym #motivation #mobilitytraining #2021goals
Felt great getting back in the gym today after a s Felt great getting back in the gym today after a short hiatus. Playing around with a new tripod so can start making videos/pics a lot easier to share with everyone. Stay tuned and have a great New Years!!!

#triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #trainingplans #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #sportstraining #powerlifting  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #workoutroutine #olympicweightlifting #fitnessbody  #garagegym #motivation #mobilitytraining #oregon
Looking for a great gift for your fitness friends Looking for a great gift for your fitness friends and family or even yourself? Check out this discount code from Honey Stinger for 35% off. Make sure to stock up for all those training days and races next year. HOLIDAYCHEER35

#triathlete #triathlon #triathloncoach #triathloncoaching #trilife #trilifestyle #recovery #running #runningcoach #runfast #swimbikerun #cycling #cyclinglife #swimming #enduranceathlete #endurancetraining #triathlontraining #halfironman #halfironmantraining #gymmotivation #honeystinger #bodybuilding #outdoors #oregon #fitnessmotivation #nature #strengthtraining #getoutside #strengthandconditioning
Winter time is no excuse to put on unnecessary wei Winter time is no excuse to put on unnecessary weight. Im slowly leaning out this winter while maintaining my strength. Focus on developing your body for athletic performance not physical looks (beach body) unless your goals are different. 

Hardest part for me is keeping nutrition in check during winter time but we all need challenges to keep us dedicated and progressing. 

#triathlontraining #triathlon #powerlifting #recovery #bodybuilding #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #ripped #strengthtraining #fitnessgoal #fatloss  #strengthandconditioning
#trilife 
#lifecoach #weightlifting #gymmotivation #nutrition #nutritioncoach  #beachbodycoach #motivation #mobilitytraining #beachbody
In order to get faster we must first become strong In order to get faster we must first become stronger. Once we are stronger we can transfer our strength into power and more sport specific training which will help our adaptations flow into our sports. 

A good coach knows this and will have his or her athletes go through this cycle in order to achieve the desired results. 

Sometimes the best training plan is a simplistic one. Too many times people add to much variety into their training which results in sub-optimal results if any. 

Keep training hard and smart!! 

#triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #trainingplans #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #sportstraining #powerlifting  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #workoutroutine #olympicweightlifting #fitnessbody  #garagegym #motivation #mobilitytraining #oregoncoast
Always great to get upgrades in my training gear. Always great to get upgrades in my training gear. Can’t wait to test these out. 

#triathlontraining #triathlon #triathlete #triathloncoach #nikerunning #exploremore #swimbikerun #trailrunner #hiking #running #trailrunning #ultrarunning #outdoors #oregon #southernoregon #roguevalley #ashlandoregon #medfordoregon  #strengthandconditioning
#runningmotivation 
#runnersofinstagram #nikeshoes #outdoors #fitnessmotivation #getoutside  #marathontraining #motivation #oregoncoast
Cross training is a part of all my endurance athle Cross training is a part of all my endurance athletes training programs. It helps with preventing injuries, overtraining, fatigue, and plateauing. 

Types of cross training can be strength training, hiking, swimming, yoga or cycling. My athletes have a strength plan which we mesh in with their main sport training as in order to get faster we must first get stronger. 

Make sure to take your recovery as serious as your main training sessions. 

#triathlontraining #triathlon #powerlifting #recovery #onlinetrainingcoach #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#trilife 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #cleanandjerk  #garagegym #motivation #mobilitytraining #ireland
Been working on my mobility to help improve my Oly Been working on my mobility to help improve my Oly lifts. Small changes can make big differences. 

As I do with all my athletes we progress them through a range of assessments before they ever have weight added on a BB. Once an athlete can do certain exercises with great technique then we will add weight or increase complexity depending on the athlete and sport. 

Visit my website (link in bio) for more info and for a free fitness consultation. Don’t let your fitness slide during winter. Be proactive not reactive. 

#triathlontraining #triathlon #powerlifting #bodybuilding #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #cleanandjerk  #garagegym #motivation #mobilitytraining #nevergiveup
Early morning workout getting some snatch warm up’s in. 

#triathlontraining #triathlon #powerlifting #bodybuilding #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #cleanandjerk  #garagegym #motivation #mobilitytraining #nevergiveup
Mobility plays a key role in all exercise programs Mobility plays a key role in all exercise programs. This is especially seen in Olympic weightlifting. My cleans are not perfect but as I do with all my athletes, we do strength and mobility assessments to find what our limiters are. 

Once we find those limiters we work at fixing them. At the same time giving the athletes certain parts of a lift to learn. Eventually  everything comes together and is beautiful. 

Make sure to like, follow, and visit my website (link in bio) for more training tips and a free fitness consultation.

#triathlontraining #triathlon #powerlifting #bodybuilding #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #cleanandjerk  #garagegym #motivation #mobilitytraining #nevergiveup
Training tip........ When warming up instead of g Training tip........

When warming up instead of gradually increasing the weight until you get to your working sets, it’s more efficient performance wise to start with multiple sets of light weight (bar only) and take larger jumps in weight till you make your main set weight. 

Gradually increasing your warm up weight can cause increased fatigue compared to larger jumps in weight. Both coach and athlete must use caution and work together in order to make this efficient. 

Make sure to visit my website (link in bio) for more information and for a free fitness consultation. 🏋️‍♂️

#triathlontraining #triathlon #powerlifting #bodybuilding #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #getstrong  #garagegym #motivation #mobilitytraining #nevergiveup
RTP Training Tip... It’s good to overload the b RTP Training Tip...

It’s good to overload the body at times to help with adaptations such as increase strength, endurance and muscle size. 

We must stress the body in order to make it grow. However we have to be careful how much we overload the body as fatigue can build rapidly and overtraining can occur which may lead to burnout, injuries or longer than normal recovery times. 

Visit my website (link in bio) for more information and to get a free fitness consultation. Pre-made training plans along with custom online coaching is available. 

#triathlontraining #triathlon #powerlifting #bodybuilding #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #getstrong  #garagegym #motivation #mobilitytraining #nevergiveup
RTP Training Tip... Box squats are a great altern RTP Training Tip...

Box squats are a great alternative to regular squats. They help with:

Awareness of squat depth. 
Getting stronger out of the bottom. 
Greater posterior chain development. 
Can work around injuries. 
Can help address sticking points. 

Make sure to visit my website for more info and to get a free fitness consultation. Pre-made training plans are available. 

 #triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #trainingplans #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #powerlifting  #strengthandconditioning
#boxsquats 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #fitnessbody  #garagegym #motivation #mobilitytraining #nevergiveup
RTP Training Tip.... For a lot of lifts such as t RTP Training Tip....

For a lot of lifts such as the deadlift, grip strength can be a limiting factor. Throw out the straps and learn how to use a hook grip along with making majority of your lifts without straps. Straps can be used when you are working at 85%+ of your 1RM to help with building strength. But don’t become dependent on them. 

Looking to increase your deadlift or weights in your program? Make sure to check out my website for more information and a sign up for your free fitness consultation. Premade training programs are available for triathlons, ultrarunning, Olympic weightlifting and strength and conditioning.

#triathlontraining #triathlon #powerlifting #triathloncoach #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #deadlift  #garagegym #motivation #mobilitytraining #nevergiveup
OH Squats increase mobility, shoulder stability, i OH Squats increase mobility, shoulder stability, improve overall body stability and upper/lower body strength. 

All our athletes go through a OH assessment along with mobility tests before they are allowed to OH squat. 

OH Squats are a staple in some of our training programs and I have taken beginners and progressed them over time to have the confidence and skills to perform a great OH Squat. 

Make sure to visit my website (link in bio) for our training plans, more information and to sign up for our free fitness consultation. 

#triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#bootyworkout 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #snatch  #garagegym #motivation #mobilitytraining #nevergiveup
This mornings workout consisted of some depth drop This mornings workout consisted of some depth drops to single leg lateral box jumps. Players need to learn how to control the eccentric of a depth drop as when decelerating on the field and be able to move laterally when chasing an opponent. We do combos like this for our soccer program. 

Check out my website (link in bio) for a free fitness consultation as I offer strength training plans for all sports customized to fit your training and lifestyle. 

Keep training hard. 
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 #triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#cleanandjerk 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #sportstraining  #garagegym #motivation #mobilitytraining #nevergiveup
Training Tip...... When doing cleans it’s best Training Tip......

When doing cleans it’s best to have tape on your platform so you can see where your feet land when you are in the clean position. 
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Errors can be jumping forward or backwards. Jumps are to be vertical so your feet should be close to the same distance from the tape as when you set up. 
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Another tip is to have tape on the sides of the platform to make sure your not catching the weight in too wide of a position. 
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Check out my website (link in bio) for more info and for a free fitness consultation. 👊
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 #triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #fitnesstips #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#cleanandjerk 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #sportstraining  #garagegym #motivation #mobilitytraining #nevergiveup
Felt great getting a trail run in on my road trip. Felt great getting a trail run in on my road trip. The faster running I have been doing w/ my xc team has helped improve my pace on these trails. 
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Remember to check out my website for more information and a free fitness consultation (link in bio)
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#triathlontraining #triathlon #triathlete #triathloncoach #nikerunning #exploremore #swimbikerun #trailrunner #hiking #running #trailrunning #ultrarunning #outdoors #oregon #southernoregon #roguevalley #ashlandoregon #medfordoregon  #strengthandconditioning
#nature 
#runnersofinstagram #fallcolors #outdoors #fitnessmotivation #getoutside  #marathontraining #motivation #oregoncoast
Training tip.... Warming up with power clean to fr Training tip....
Warming up with power clean to front squats. Besides doing a mobility warm up sometimes it’s best to do the movements you will be doing in your workout as your warm up. You can also combine mobility w main set movements to get the most out of your warm up. Keep training hard. 
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Make sure to check out my website for more information and a free fitness consultation. Link in bio 💪
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 #triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #trainingplans #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #mobilityexercises #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#cleanandjerk 
#squats #weightlifting #onlinetrainingprogram #olympicweightlifting #sportstraining  #garagegym #motivation #mobilitytraining #nevergiveup
Here I am performing a farmers walk. This is great Here I am performing a farmers walk. This is great for overall core stabilization. If grip strength limits you, you have the option of using straps for the heavy sets. 
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 #triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #trainingplans #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #oregoncoast #southernoregon #strengthtraining #ashlandoregon #strongman  #strengthandconditioning
#honeystinger 
#nuunlife #weightlifting #onlinetrainingprogram #olympicweightlifting #sportstraining  #garagegym #motivation #mobilitytraining #nevergiveup
It’s always good to include some plyometrics int It’s always good to include some plyometrics into your workout and warm up. Here I am playing with some lunge jumps before my lifting session. 
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 #triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #trainingplans #swimbikerun #fitnessmotivation #gymlife #running #trailrunning #ultrarunning #fitness #oregoncoast #southernoregon #strengthtraining #ashlandoregon #plyometricstraining  #strengthandconditioning
#honeystinger 
#nuunlife #weightlifting #onlinetrainingprogram #olympicweightlifting #sportstraining  #garagegym #motivation #mobilitytraining #nevergiveup
Feels great being back in the gym. In order to get Feels great being back in the gym. In order to get faster we first have to get stronger. So this is where the grind happens so I can be running with my xc athletes. 🏋️‍♂️🏃‍♀️🏃‍♂️ 
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#triathlontraining #triathlon #triathlete #triathloncoach #fitnessmotivation #trainingplans #swimbikerun #fitnessmotivation #oceanview #running #trailrunning #ultrarunning #gymlife #oregoncoast #southernoregon #bayarea #ashlandoregon #oregoncoast  #strengthandconditioning
#honeystinger 
#nuunlife #weightlifting #onlinetrainingprogram #olympicweightlifting #sportstraining  #garagegym #motivation #mobilitytraining #nevergiveup
Being an ambassador for @nuunhydration always has Being an ambassador for @nuunhydration always has its perks. This is the only hydration product that works for me whether it’s strength training, Mt biking or running long distances. Time to get my workout in now 🤘 🏋️‍♂️
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#triathlontraining #triathlon #triathlete #triathloncoach #marathontraining #ironmantriathlon #swimbikerun #sportsnutrition #instarunners #running #trailrunning #ultrarunning #outdoors #oregon #southernoregon #roguevalley #ashlandoregon #medfordoregon  #strengthandconditioning
#lovelife 
#getoutside #trackandfield #marathon #collegesports #oregoncoast  #trailrunner #motivation #nature #fitnessmotivation
Waiting for the fun to begin 🏃‍♂️🏃‍♀️🤘 
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#triathlontraining #triathlon #triathlete #triathloncoach #nikerunning #exploremore #swimbikerun #trailrunner #hiking #running #trailrunning #ultrarunning #outdoors #oregon #southernoregon #roguevalley #ashlandoregon #medfordoregon  #strengthandconditioning
#honeystinger
#nuunlife #runfast #outdoors #fitnessmotivation #getoutside  #marathontraining #motivation #oregoncoast
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What our Clients Say

Michael has been my coach for the past six months and he is an incredible coach. His understanding of all the physical and mental challenges that such a sport encompasses and his constant encouragement makes him the perfect fit for someone in such a role. Through his coaching I was able to achieve a higher level of fitness and move into an advance swim group which I was not able to achieve before. His workouts are well balanced and he is always willing to demonstrate as well as readily answer any questions. Michael Gallagher is a phenomenal asset to our team.

- Aimee Taylor - USMS Swim Team / Triathlete

Rogue Tri Performance | Triathlon Training in Oregon
2017-11-13T17:04:25+00:00

- Aimee Taylor - USMS Swim Team / Triathlete

Michael has been my coach for the past six months and he is an incredible coach. His understanding of all the physical and mental challenges that such a sport encompasses and his constant encouragement makes him the perfect fit for someone in such a role. Through his coaching I was able to achieve a higher level of fitness and move into an advance swim group which I was not able to achieve before. His workouts are well balanced and he is always willing to demonstrate as well as readily answer any questions. Michael Gallagher is a phenomenal asset to our team.
https://roguetriperformance.com/testimonials/aimee/
Michael at Rogue TRI Performance has done wonders for my running. Before I found Rogue TRI Performance I was training for a marathon using one of the “online” training plans. My marathon ended up being mostly walking and cramping at the end. Not exactly how I want to remember it. I did some researching and found Rogue TRI Performance, and decided to give them a try. The training Michael has put me though has been amazing. My weekly workouts are specific, detailed and built around my training hours. His consistent communication has helped me through the highs and lows of training along with understanding why we are doing a certain workout. By following his schedule I have set significant PR's in the distances I have raced.

I am a healthier runner and Michaels advice and expertise in coaching has helped keep away injuries that would have likely derailed my training. Most importantly I have gained the confidence to be competitive in the distances I race. Michael takes coaching very serious and it shows in every detail. I highly recommend giving Rogue TRI Performance a try for your training needs!!  

-Nicole Watkins - Portland, OR 32 Runner

Rogue Tri Performance | Triathlon Training in Oregon
2018-08-03T10:27:51+00:00

-Nicole Watkins - Portland, OR 32 Runner

Michael at Rogue TRI Performance has done wonders for my running. Before I found Rogue TRI Performance I was training for a marathon using one of the “online” training plans. My marathon ended up being mostly walking and cramping at the end. Not exactly how I want to remember it. I did some researching and found Rogue TRI Performance, and decided to give them a try. The training Michael has put me though has been amazing. My weekly workouts are specific, detailed and built around my training hours. His consistent communication has helped me through the highs and lows of training along with understanding why we are doing a certain workout. By following his schedule I have set significant PR's in the distances I have raced. I am a healthier runner and Michaels advice and expertise in coaching has helped keep away injuries that would have likely derailed my training. Most importantly I have gained the confidence to be competitive in the distances I race. Michael takes coaching very serious and it shows in every detail. I highly recommend giving Rogue TRI Performance a try for your training needs!!  
https://roguetriperformance.com/testimonials/nicole/
I have done several triathlons on my own without any formal coaching. My results were average, however I knew I would need more than a random online training plan to finish my first Half-Ironman (70.3). I meet Michael at a triathlon event where his company Rogue TRI Performance was a sponsor. We talked for a while and he laid out a plan which would help me finish my first 70.3.

Michael created a personalized plan which fit with my work and life commitments, he answered all my training questions, provided the motivation I needed and keep things exciting with the weekly calls. I have progressed more in all 3 sports than I ever thought I would.

Michael’s knowledge in triathlon and strength training really makes him a great coach and I know that having him coach me through his online training plans were key to me being able to finish my first 70.3.

Taylor Mckenzie - 34 Portland, OR  Triathlete / Ultra-Runner

Rogue Tri Performance | Triathlon Training in Oregon
2017-11-14T04:30:47+00:00

Taylor Mckenzie - 34 Portland, OR  Triathlete / Ultra-Runner

I have done several triathlons on my own without any formal coaching. My results were average, however I knew I would need more than a random online training plan to finish my first Half-Ironman (70.3). I meet Michael at a triathlon event where his company Rogue TRI Performance was a sponsor. We talked for a while and he laid out a plan which would help me finish my first 70.3. Michael created a personalized plan which fit with my work and life commitments, he answered all my training questions, provided the motivation I needed and keep things exciting with the weekly calls. I have progressed more in all 3 sports than I ever thought I would. Michael’s knowledge in triathlon and strength training really makes him a great coach and I know that having him coach me through his online training plans were key to me being able to finish my first 70.3.
https://roguetriperformance.com/testimonials/testimonial-taylor/
I reached out to Michael at Rogue Tri Performance after completing my first 70.3 after using a cookie cutter plan I found online. Satisfied that I completed the race, I also knew with proper direction and knowledge there were many gains to be had for my second 70.3 four - months away. Michael custom built me a plan after consultation and performance testing. I explained my needs and Michael delivered.

The plan was tailored to my precious time while building on every sport with endurance and speed. Any concerns or questions were answered quickly. With the plan being on Training Peaks, access and details were top notch.

After a 16 week plan broken down into specific intensities and durations my second 70.3 in Santa Cruz had me blowing away all previous splits with PR's and finishing nearly 1hr 20min faster than my previous effort.

While having a family and working a full time job I continue to train with Michael in my offseason and highly recommend them for anyone who wants to better themselves mentally and physically.

 

Jasha Reynolds, 43 - Fort Jones, CA Triathlete / Ultra-Runner

Rogue Tri Performance | Triathlon Training in Oregon
2017-11-13T17:03:53+00:00

Jasha Reynolds, 43 - Fort Jones, CA Triathlete / Ultra-Runner

I reached out to Michael at Rogue Tri Performance after completing my first 70.3 after using a cookie cutter plan I found online. Satisfied that I completed the race, I also knew with proper direction and knowledge there were many gains to be had for my second 70.3 four - months away. Michael custom built me a plan after consultation and performance testing. I explained my needs and Michael delivered. The plan was tailored to my precious time while building on every sport with endurance and speed. Any concerns or questions were answered quickly. With the plan being on Training Peaks, access and details were top notch. After a 16 week plan broken down into specific intensities and durations my second 70.3 in Santa Cruz had me blowing away all previous splits with PR's and finishing nearly 1hr 20min faster than my previous effort. While having a family and working a full time job I continue to train with Michael in my offseason and highly recommend them for anyone who wants to better themselves mentally and physically.  
https://roguetriperformance.com/testimonials/jasha/
Rogue TRI Performance was my go-to place as I prepared for the ITU World's in Denmark this year.  Michael Gallagher accepted the challenge to guide me through a process of preparation for two different multisport events at World's.  He took this older age-grouper, Team USA member to a level of fitness that was beyond my personal expectations.

Michael is a consummate pro who skillfully and individually prepared programs and monitored carefully my personal results.  At times he helped me through difficult threshold levels by adjusting my workouts with great sensitivity and expertise.

I could not be happier or more impressed with Michael and Rogue TRI Performance.

Ben Brown - Oregon, Team USA Triathlete.

Rogue Tri Performance | Triathlon Training in Oregon
2018-07-27T22:38:28+00:00

Ben Brown - Oregon, Team USA Triathlete.

Rogue TRI Performance was my go-to place as I prepared for the ITU World's in Denmark this year.  Michael Gallagher accepted the challenge to guide me through a process of preparation for two different multisport events at World's.  He took this older age-grouper, Team USA member to a level of fitness that was beyond my personal expectations. Michael is a consummate pro who skillfully and individually prepared programs and monitored carefully my personal results.  At times he helped me through difficult threshold levels by adjusting my workouts with great sensitivity and expertise. I could not be happier or more impressed with Michael and Rogue TRI Performance.
https://roguetriperformance.com/testimonials/ben/
“Coach Michael at Rogue TRI Performance developed a triathlon training plan for me that was realistic for my life and professional commitments. My plan was developed for my current ability, future goals, individual strengths and weaknesses and even my periodic injuries. 

The plan was aggressive compared to my other “free online” plans but I have never progressed as much as I did with coach Michael. Michael has helped me gain the confidence of feeling like an athlete. In a short time, my times have improved tremendously. I am more efficient in my swim, I am stronger on my bike, and faster on my runs.

The constant communication with Michael is almost like having him one-on-one with you. I truly am amazed at the results that I have gotten with Michaels coaching. You will not be disappointed with Rogue TRI Performance.”

David Cohen - 35 Bend, OR  Triathlete

Rogue Tri Performance | Triathlon Training in Oregon
2018-07-04T14:20:39+00:00

David Cohen - 35 Bend, OR  Triathlete

“Coach Michael at Rogue TRI Performance developed a triathlon training plan for me that was realistic for my life and professional commitments. My plan was developed for my current ability, future goals, individual strengths and weaknesses and even my periodic injuries.  The plan was aggressive compared to my other “free online” plans but I have never progressed as much as I did with coach Michael. Michael has helped me gain the confidence of feeling like an athlete. In a short time, my times have improved tremendously. I am more efficient in my swim, I am stronger on my bike, and faster on my runs. The constant communication with Michael is almost like having him one-on-one with you. I truly am amazed at the results that I have gotten with Michaels coaching. You will not be disappointed with Rogue TRI Performance.”
https://roguetriperformance.com/testimonials/david/
When I was down in the dumps three years ago, I stumbled upon the ironman video anything is possible. It changed everything. I immediately signed up for a half. I didn't train at all because I thought how hard could it be? I failed miserably in the first few seconds. I thought, I'm not giving up until I do this so signed up again. I took swim lessons at the YMCA. Again I failed. I signed up for a third time and trained a little harder on my own and still came up short. I signed up a fourth time, but found out after it was a full ironman. I realized I couldn't do it on my own.

I got help through Michael's Rogue Tri Performance. He guided me through the swim and worked to build my confidence and strength in the water. He taught me how to ride my bike based on heart rate and thresholds. And finally he helped me run further and faster than I ever had. When race day came, the jitters were gone because at this point Michael had put me through 80 miles in the water, 2000 miles on the bike, and 700 miles on the run, what was another 140.6 miles? He gave me the confidence, the strength, and the endurance to make my dreams come true. A few days before I reached out to him I had already signed up for another full because I had such confidence that he would get me to where I wanted to go. Thank you Rogue Tri Performance!

Matthew Valley - Triathlete / California

Rogue Tri Performance | Triathlon Training in Oregon
2018-12-07T16:48:04+00:00

Matthew Valley - Triathlete / California

When I was down in the dumps three years ago, I stumbled upon the ironman video anything is possible. It changed everything. I immediately signed up for a half. I didn't train at all because I thought how hard could it be? I failed miserably in the first few seconds. I thought, I'm not giving up until I do this so signed up again. I took swim lessons at the YMCA. Again I failed. I signed up for a third time and trained a little harder on my own and still came up short. I signed up a fourth time, but found out after it was a full ironman. I realized I couldn't do it on my own. I got help through Michael's Rogue Tri Performance. He guided me through the swim and worked to build my confidence and strength in the water. He taught me how to ride my bike based on heart rate and thresholds. And finally he helped me run further and faster than I ever had. When race day came, the jitters were gone because at this point Michael had put me through 80 miles in the water, 2000 miles on the bike, and 700 miles on the run, what was another 140.6 miles? He gave me the confidence, the strength, and the endurance to make my dreams come true. A few days before I reached out to him I had already signed up for another full because I had such confidence that he would get me to where I wanted to go. Thank you Rogue Tri Performance!
https://roguetriperformance.com/testimonials/matthew/
I began working with Michael a couple of months ago and am impressed with my progress with his help. He always keeps me guessing on the workouts and seems to know when to push it and when to pull back the intensity to avoid burnout. His knowledge of technique is evident and I feel safe that I won't repeat old solo training mistakes that have lead to unnecessary injuries in the past. I'd highly recommend a collaboration with Michael.

- Michael Hodgin - 43, Ashland, OR - Triathlete

Rogue Tri Performance | Triathlon Training in Oregon
2017-11-13T17:04:50+00:00

- Michael Hodgin - 43, Ashland, OR - Triathlete

I began working with Michael a couple of months ago and am impressed with my progress with his help. He always keeps me guessing on the workouts and seems to know when to push it and when to pull back the intensity to avoid burnout. His knowledge of technique is evident and I feel safe that I won't repeat old solo training mistakes that have lead to unnecessary injuries in the past. I'd highly recommend a collaboration with Michael.
https://roguetriperformance.com/testimonials/michael/
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