Everything you’ll ever need under one roof.
Expertly designed training programs, in-depth talk through demo videos, all delivered through my app. Bursting with all the knowledge you’ll need to make your journey a success.
Monthly Membership €29.47
Training has been such a transformative force in my life, building me an unwavering belief in myself to conquer any challenge put in front of me.
It took years of dedicated learning from reliable sources to shape the knowledge and methods that now make up my approach to training, nutrition, and mindset. My mission is to spare other women the time and pain it took me to reach this point. I want to empower as many women as possible with the essential knowledge they need to feel confident, both in and outside the gym. Whilst also following a kick ass progressive training program.
This passion led me to create The Niamh O'Driscoll Method App—a space where I share every vital piece of knowledge I've acquired, ensuring no aspect is left unexplored. It's a one-stop-shop designed for those who are committed to steering their own fitness journey.
Choose a training program that fits with your equipment, availability and goals
Learn how to successfully manage your own nutrition goals
A new progressive training phase delivered to you each month
Access to AFC Educational Hub incl. Flexible Nutrition Guide, Meal Prep Guide, Female Health Guide, Glute Guide
Continually updated Educational Video Library
Tons more education
Recipe Book - updated monthly
Access to a private FaceBook group for the support of likeminded women
Form feedbacks given by me personally within FB group
Warm-up and mobility section
Can be done anywhere in the whole world
Training Groups
Choose your training program
All programs are designed using the methods I use for both myself and my 1:1 clients. Programming is a particular passion of mine and have spent many years learning from the best in the industry.
Glutes
This is a GYM based 5 day split.
Focus of this program is to build strong, round glutes. All of our programs are designed to create a balanced feminine physique, but this program offers a 3rd Lower Body which puts extra emphasis on building your glutes.
There will be 3 x Lower and 2 x Upper days.
BUILD
This is a GYM based 4 day split.
Focus of this program is to build strong, balanced feminine shape. There is an equal emphasis on building both lower and upper with this program.
There will be 2 x Lower and 2 x Upper days.
EXPRESS
This is a GYM based 3 day split.
Focus of this program is to build strong, balanced feminine shape. For those who only have 3 days to go to the gym. Also good for those who are relatively new to the gym.
There will be 3 x Full Body days
Home: 3-Day
This is a HOME based 3 day split.
This program is specifically designed for those who can only train 3 times per week. Designed for those at home with minimal equipment (long bands, dumbbells & adjustable bench).
There will be 3 x Full Body days
HOME: 4-Day
This is a HOME based 4 day split.
This program is specifically designed for those who want to train 4 times per week. Designed for those at home with minimal equipment (long bands, dumbbells & adjustable bench).
There will be 2 x Lower, 2 x Upper body days
After sign-up you can expect the first phase of your program to be delivered to you on the following Monday.
Each training phase is 4 weeks long (28 days), with each individual program (also known as a Meso) usually consisting of 3 phases. Each phase will have a certain goal so the individual weeks within it will be the same. There will also be slight changes to the phases within a "meso" but not vast changes.
The reason for this is PROGRESSION! If we change things up too often our results will stagnate as the body doesn't have the time it needs to make real adaptations. And that's what resistance training is all about, forcing the body to create new adaptations to the new challenges put before it, be that building muscle or gaining strength.
It’s also worth mentioning that all these programs are designed to integrate together. Meaning, although they have different splits (ex. Build has 2 x lower & 2 x upper, whereas Glutes has 3 x lower & 2 x upper and that extra lower means there’s extra focus on the glutes) they are actually built with the same approach to training and have very similar exercises in each phase. This means if you start on the 3-Day Express program but later on decide you want to move to the 4-Day Build, I can easily move you to the 4-Day program without there being a vast degree of difference, meaning an easy transition for you.
How it works
Choose your program and follow the link to sign-up.
Create your account to access the app (previous AFC clients can use their existing log-in details.
Make your payment via PayPal.
Once payment has been successful we will email you your login details.
Sign-in to the app to get instant access to the Educational Hub. Welcome folder will have all the details you need to get started.
Your first training phase will be delivered to your app on the Monday following sign-up.
New progressive training phase will be delivered each month.
Cancel subscription at any time by clicking the cancellation link.
FAQ’s
How do I access NODM?
Simply select the training group most suited to you and your goals. Once payment has been received you will receive an email with your logins and other key details. Your program will then start from phase 1 on the Monday following sign-up
Is it a subscription based plan?
Yes! Because consistency is key! But you can cancel anytime via our cancellation link, just make sure it's 48 hrs before your current phase ends to ensure you don't get billed again. Every month you will be sent a new progressive training phase that is designed to follow on from the last one. This is designed to get you the best results possible! Each month we will also be adding new recipes and education to the app.
Are there Home workout programs?
Yes! There is multiple home and gym options available. You have programs to choose between, depending on equipment and number of days you wish to train! You can select a program that suits you when you sign up. For home it's recommended to have dumbbells, long bands and an adjustable bench.
What gym equipment do we need access to for gym based programs?
I've kept the selection of equipment quite tight as I know not everyone has access to a highly equipped gym. Programs (besides Home) will generally require a cable machine, smith machine, leg press machine, leg extension machine, leg curl machine, squat rack, dumbbells, barbells and an adjustable bench.
Is it suitable for beginners?
Yes absolutely! Every exercise comes with a clear in-depth demo video where I literally talk you through the exercise, so no matter what your experience level, it'll help guide you through. I am also adding a beginner specific program soon that will work on getting a beginner to an intermediate level within a year, this program will really focus on building skill and technique within movement patterns.
Can I change programs if I wish?
Yes if you decide you want to change to a different training group just email me on niamh@alphafemalecoaching.com and I'll swap you over to your desired training group at the end of your current phase.