<![CDATA[Stephen Walsh B. Sc. - Written Articles]]>

<![CDATA[Stephen Walsh B. Sc. - Written Articles]]>Fri, 06 Feb 2026 02:10:28 +0000Weebly<![CDATA[The Atlas High Performance Blueprint: Elite Performance Guide for Women’s Football]]>Mon, 13 Oct 2025 18:39:56 GMThttp://www.atlashpc.ie/performance_tips/atlas-blueprint-elite-performance-womens-footballThe Atlas High Performance Blueprint: Elite Performance Guide for Women’s Football

You’re dedicated. You put in the hours on the pitch, you perfect your touch, and you study the game. But you know there’s another level. You see the players on TV—the ones who seem to glide past defenders, win every header, and possess that explosive first step—and you ask yourself: what's the difference?

The gap between a good player and a truly elite one isn’t just about skill. It's about building a world-class physical engine to power that skill. At Atlas High Performance, we believe that understanding your unique physical profile is the first and most critical step on the journey to the top. It's not about guesswork; it's about data.

This is your guide to understanding the physical qualities that define the best in the game, and how we measure them to build your personal blueprint for success.

Why We Measure: You Can't Improve What You Don't Understand

The "eye test" can only tell you so much. To truly optimise your training, you need objective, concrete data. Our comprehensive performance assessment isn't a test you pass or fail. It’s a discovery process. It provides a roadmap, showing us exactly where you are strong, where you have room to grow, and how we can create a training programme that is 100% tailored to you.

The Foundations: Speed & Power

In a game of moments, speed kills. It’s the ability to get to the ball first, to create separation, or to make that last-ditch recovery tackle.

10m Sprint (Acceleration): This isn't about your endurance; it's about pure, explosive acceleration. How quickly can you get to top speed from a standing start? Elite players are hitting this in under 1.8 seconds. This is the difference between winning a loose ball and watching your opponent clear it.
Maximal Speed: Once you’re moving, can you maintain and build that speed? We measure your peak velocity to see your true top-end potential. This is the quality that allows wingers and strikers to break away from the defensive line.

Power is the engine behind that speed. We assess it in several ways:

Countermovement Jump (CMJ): A simple, two-footed jump tells us about your raw vertical power. This is the force you can generate to win headers, block shots, and command the box.
Single-Leg CMJ & Limb Symmetry: Football is played on one leg at a time—sprinting, cutting, and shooting all depend on unilateral power. We measure each leg independently. More importantly, we look at the Limb Symmetry Index. A difference of more than 10% between your legs can not only hinder performance but is a significant red flag for injury risk. We aim to make you not just powerful, but balanced and resilient.

The Secret Weapon: Maximal Strength & Elasticity

Every explosive action on the pitch is built on a foundation of maximal strength.

Isometric Mid-Thigh Pull (IMTP): This is the gold-standard test for whole-body strength. It measures your ability to produce maximal force. The stronger you are, the higher your ceiling for speed and power becomes. Elite female athletes can often produce force equal to three times their own bodyweight in this test.

But strength is nothing without the ability to use it quickly. That's where elasticity comes in.

Drop Jump (Reactive Strength Index - RSI): This measures your "bounciness." It’s not just about how high you can jump, but how quickly you can get off the ground. A high RSI score shows that your body is incredibly efficient at absorbing force and redirecting it explosively. This is the physical quality behind rapid changes of direction and the ability to "pop" off the ground.

Putting It All Together: What's Your Shape?

Here’s the most important part: there is no single "perfect" athlete.

Our assessments allow us to build your unique athlete profile, visualised as a "shape."

Are you a Speed Specialist, built for the breakaway, with elite RSI and sprint scores, but struggle with creating space in the first 5m?
Are you a Strength Specialist, a dominant physical presence who excels in the IMTP and CMJ?
Are you a Generalist, with a well-rounded profile that makes you consistently effective in all areas of the game and just need that extra edge?

Knowing your shape is your advantage. It allows us to double-down on your strengths while systematically eliminating your weaknesses. We don't use cookie-cutter programmes. We build your programme.

There is no single "correct" profile for an elite football player. The Strength Specialist may excel in physical duels and initial acceleration. The Speed Specialist thrives in open space and demonstrates high efficiency of movement (RSI). The Generalist is a well-rounded player who is consistently effective in all areas. Understanding an athlete's unique shape is key to individualising their training and tactical role.

Your Journey Starts Now

The data tells a story. It’s the story of where you are now, and the incredible athlete you have the potential to become. The difference between dreaming about the next level and actually reaching it is having a plan.

Are you ready to see your blueprint?

Contact us at Atlas High Performance to book your comprehensive athlete assessment and start your journey to elite. Don’t just play. Click on the button below to book a call with our Head of Performance to discuss what we can do for you!

CALL OUR HEAD OF PERFORMANCE

]]><![CDATA[How to Plan Your Training Week for Match Day Performance: Smart Scheduling Tips for Athletes]]>Thu, 07 Aug 2025 13:02:15 GMThttp://www.atlashpc.ie/performance_tips/training-week-planning-match-day-performance-guideHow to Plan Your Training Week for Match Day Performance: Smart Scheduling Tips for Athletes

Planning a training week can feel overwhelming, especially when schedules change, competitions pile up, and you’re not sure where to fit your key sessions. In this article, we break down how we at Atlas HPC approach training week design for athletes — whether you’re in-season, juggling matches, or working towards a major competition.

By understanding competition priorities, training effects, and how to balance load and recovery, you can train smarter, avoid burnout, and be primed to perform when it counts.

📍 Start With the End in Mind: A, B & C Competitions
We begin by categorizing competitions based on importance:

A Competitions – Your biggest goals. These are finals, knockout rounds, major tournaments. Your training should peak for these events.

B Competitions – Moderate importance. Early league games or qualifiers where performance matters but peaking is not essential.

C Competitions – Low priority. Pre-season matches, challenge games, or tune-ups. These are essentially high-quality training days and your week stays unchanged.

Understanding which competitions matter most allows you to structure your training blocks to build up and peak at the right time — instead of trying to be at 100% every week (which is both unrealistic and unsustainable).

📈 The Supercompensation Effect
Training doesn’t make you better — recovery from training does. The supercompensation curve illustrates this clearly:

Training creates fatigue, temporarily lowering your performance.

Recovery allows the body to adapt, building back stronger than before.

Repeat the cycle, and your baseline fitness rises over time.

But here’s the key: train too hard, too often, and you’ll never recover enough to reap the benefits. Train too lightly, and you won’t make progress. You need that “just right” middle ground — the Goldilocks zone — for consistent growth.

🔁 Why You’re Not Always Improving (and Why That’s OK)
In early training phases, gains come quickly. Every session feels like a win. But over time, these plateaus are natural — and that’s where smart planning comes in.

Rather than measuring every session against the last, zoom out and look for overall upward trends in metrics like jump height, sprint speed, or gym strength. Long-term training works when recovery and progression are both in place.

📆 Building the Ideal Training Week
We use Match Day (MD) as the anchor. Whether your game is on a Saturday, Wednesday, or Sunday, plan your week around it:

🟡 Match Day (MD)
Your highest intensity day — all training is built to lead into or recover from this.

🟢 MD+1 & MD+2 – Recovery Days
Focus:

Mobility
Low-intensity conditioning
Swimming
Upper body gym (if relevant).
Reduce CNS and muscular fatigue.

🔴 MD+3 / MD–3 – Loading Days
Your most intense training sessions go here:

Heavy gym work
Sprinting or speed exposure
High-intensity conditioning

This is where real adaptation happens.

🟠 MD–2 & MD–1 – Tapering / Peaking
Focus shifts to:

Speed & reaction drills
Power-focused gym sessions with low volume
Mobility, light recovery work

Use MD–1 as a priming session, not a recovery session. Priming helps ramp up the nervous system to prepare for competition.

🛠️ Planning Tips & Adjustments

Use MD as your anchor – Not Monday to Sunday. That way, if games change, you can still adjust appropriately.
Adjust based on training age – Younger or newer athletes may need fewer intense sessions.
In double-game weeks, games replace your toughest training sessions. Use light recovery and priming days in between.
Consistency > Perfection – If your schedule changes, just move pieces around. Don’t skip altogether or double-load back-to-back days without recovery.

🧠 Key Takeaways

Not every week needs to be a peak week. Identify A, B, and C competitions early.
You only improve after you recover.
Avoid trying to hit 100% every week — this leads to burnout.
Plan backwards from match day. Use it as your reference point.
Stick to the basics first: sprint speed, strength, recovery, consistency.

By understanding how to manage your weekly training rhythm, you’ll avoid unnecessary fatigue, stay sharp for the big games, and keep progressing across the season.

If you’re ever unsure how to adjust based on your personal week or changing fixture list — reach out. We’re here to help you adapt and thrive.

]]><![CDATA[Top 5 Performance Supplements for Athletes: What’s Worth Taking in 2025?]]>Thu, 07 Aug 2025 10:46:48 GMThttp://www.atlashpc.ie/performance_tips/top-performance-supplements-athletes-guideTop 5 Performance Supplements for Athletes: What’s Worth Taking in 2025?

When it comes to improving performance and recovery, supplements are often the first thing athletes look to. But it’s important to remember: supplements are meant to supplement a solid nutrition foundation — not replace it.

There are only a handful of supplements that genuinely move the needle for performance, and in this article, we’ll break down the top five that can actually make a difference when used properly.

🥇 1. Creatine Monohydrate
The gold standard.

Creatine monohydrate is one of the most widely researched and effective performance supplements available. It supports explosive performance, sprint capacity, muscle power, and even cognitive function — making it essential for both physical and mental performance.

Key Benefits:

Increases phosphocreatine stores in muscles
Improves sprint ability, striking power, and repeat-effort performance
Supports lean muscle mass and may assist in fat loss

How to Take It:

Dose: 5g daily (no need to cycle)
Optional loading phase: 15–20g/day for 3–5 days, then maintain at 5g/day
Mix with water, juice, or your protein shake
Flavoured or unflavoured options available

💡 Pro Tip: Consistency matters more than timing — take it daily like a multivitamin.

🥈 2. Protein Powder
Not a meal replacement — a recovery tool.

Protein powder is a simple way to help athletes hit their daily protein targets, especially during heavy training blocks or after games when appetite is low.

Key Benefits:

Supports muscle repair and recovery
Helps maintain lean muscle mass
Easy post-training or post-match option
Great for non-breakfast eaters or busy schedules

How to Take It:
Dose: 20–30g per serving (1 scoop)

Use after training, at night, or when meals are lacking protein
Choose whey isolate for fast absorption
Available in milkshake or juice-style flavours

🍽 Note: Use as a top-up, not your main protein source.

⚕️ 3. Vitamin D
Especially for athletes training indoors or in winter months, vitamin D plays a critical role in immune health, bone density, and muscle recovery. Deficiency is common, so it’s worth including a simple daily dose.

🐟 4. Fish Oil (Omega-3s)

Omega-3 fatty acids support heart health, joint function, anti-inflammatory response, and brain health. They’re particularly useful during high training loads or recovery from injury.
Choose high-quality, third-party tested fish oils

💧 5. Electrolytes
Electrolyte balance supports hydration, especially for heavy sweaters or during warm-weather competition. Unlike water alone, electrolytes help retain fluid and replace sodium, potassium, and magnesium lost through sweat.

Use before/during/after matches
Aim for cold fluids for better compliance
Try electrolyte tablets or isotonic drinks like Lucozade Sport

🎯 When Are Other Supplements Worth It?

Beyond these five, some niche supplements (like beta-alanine or beetroot juice) may offer small benefits — but only once your nutrition, sleep, and hydration are already locked in.

Before reaching for the “1% extras,” make sure:

You’re fueling consistently around training
You’re hitting protein targets through food + shakes
Your sleep and hydration are well-managed
If not, that fancy supplement isn’t doing what you think it is.

Final Thoughts

Supplements can help you recover faster and perform at a higher level — but only if your foundation is solid. Think of these top five as your starting lineup. Nail them consistently and you'll be in a much better position to train hard, recover well, and show up fully prepared on game day.

If you're unsure about a specific supplement or want help finding what works for you, feel free to get in touch.

✅ Top 5 Supplements Recap

Creatine Monohydrate – daily, supports sprint and power
Protein Powder – post-training or to fill daily gaps
Vitamin D – immune and recovery support
Fish Oils – inflammation and joint health
Electrolytes – hydration and fluid retention

📬 Need help choosing a product or building a supplement plan around your season? Reach out — we’re here to guide you.

]]><![CDATA[S.H.I.T. Recovery Framework: Smart Ways Athletes Bounce Back Faster]]>Wed, 06 Aug 2025 16:13:05 GMThttp://www.atlashpc.ie/performance_tips/recovery-framework-athlete-fatigue-guideS.H.I.T. Recovery Framework: Smart Ways Athletes Bounce Back Faster

When you're deep into championship season, the training is done. Now the focus shifts to one thing: recovery.

Your ability to turn around quickly between training and match day can often be the difference between a sharp, composed performance and a flat one. The best athletes know how to tune into their body and make informed recovery decisions — and this is where Dr. Peter Tierney’s S.H.I.T. Recovery Framework comes in.

Let’s break it down.

🔁 What is the S.H.I.T. Recovery Framework?
The acronym stands for the four most common fatigue states an athlete can feel after training or games:

S: Stiff
H: Heavy
I: Irritable
T: Tired

Each state gives us clues about what your body might need in order to recover optimally. Rather than guessing — or worse, doing nothing — this gives you a clear direction based on how you feel.

🔍 What To Do Based On How You Feel

💥 Feeling Stiff
Symptoms: Limited range of motion, tight muscles, sluggish movement.

Recovery Strategy:

Light movement (mobility sessions, walks)
Warm showers or contrast bathing (more time in hot than cold)
Gentle massage or foam rolling

🪨 Feeling Heavy
Symptoms: Leg soreness, DOMS, muscle fatigue

Recovery Strategy:

Increase protein intake
Cold water immersion (river dips > static lake)
Compression boots or recovery leggings (if available)

😤 Feeling Irritable
Symptoms: Low mood, poor focus, feeling mentally fried

Recovery Strategy:

Mindfulness, breath work, or short meditations
Take time away from sport — switch off mentally
Prioritise sleep: ask yourself, can I nap today or go to bed earlier?

🛌 Feeling Tired
Symptoms: Sleepiness, poor concentration, low motivation

Recovery Strategy:

Revisit sleep quality and quantity
Stay hydrated and fuel properly (especially carbs)
Light priming session (bike, walk, gym) to get back moving
Use caffeine sparingly if needed

⚠️ If You’re Feeling 2 or More…
You can combine recovery methods (e.g. if you're tired AND irritable, focus on sleep, mindfulness and fuelling).

If you're experiencing 3 or more symptoms, adjust your training load — reduce volume or intensity to allow for adaptation.

If you hit all 4 (aka feeling "total SHIT") — it’s time to pull back hard, prioritise sleep, active recovery, and downtime.

✅ Recovery Reminders for Coaches & Players

Here are the key takeaways from the framework, including practical tips to apply weekly:

🧠 1. Know What Works for YOU
Recovery is personal. Some players love ice baths. Others hate them. Some bounce back from a beach walk, others need compression boots. Find what fits.

🧊 2. Use Cold Water After Games

River dips > lake dips (flowing water improves recovery)
Ice baths work best after games, not hard training (cold can blunt training adaptations)
After training, opt for warm showers instead

🛏️ 3. Sleep, Nutrition, and Hydration First
Before worrying about massage guns, contrast showers or fancy tools — dial in the basics:

7–9 hours of sleep
Fuel before & after sessions
Sip fluids throughout the day

🧘 4. Schedule Actual Downtime

Take time in your week to truly switch off
No match footage, no gym, no analysis — just rest
Add breath work or relaxation if helpful

⚙️ 5. Don’t Over-Rely on Trends or Tech

You don’t need expensive gadgets to recover well
Recovery shouldn't cause stress or add pressure
Stick with affordable and accessible tools first

🔁 6. Consistency Beats Big Efforts

Better to do a little often than go all-out once
Regular light movement (walks, mobility, yoga) is a recovery cheat code
Get back to feeling good — don’t just wait to “feel better”

Final Word 💬

Recovery is not just something you do after the damage is done — it’s a tool that prepares you for the next session, the next match, the next moment.

Use the S.H.I.T. Framework to check in with yourself regularly. Don’t wait until you're worn out. Instead, respond early, recover smart, and give yourself the best chance of showing up on game day at (or near) 100%.

Need help applying this?
Reach out if you want guidance on building a personalised recovery plan around your own schedule.

]]><![CDATA[Game Week Nutrition Plan: Expert Strategies to Maximise Match Day Performance]]>Wed, 06 Aug 2025 13:38:52 GMThttp://www.atlashpc.ie/performance_tips/game-week-nutrition-plan-championship-performance🥗 Game Week Nutrition Plan: Expert Strategies to Maximise Match Day Performance

🎯 Why Game Week Nutrition Matters
In the final 48 to 72 hours before a match, performance isn’t built through training anymore — it's built through fueling, recovery, and preparation.

Think of nutrition during match week as your final prep to showcase everything you’ve trained for. If you don’t fuel it, you can’t express it.

What you eat now will decide whether you’re ready to run, recover, and make great decisions on the pitch — or whether you fade under pressure.

This guide breaks down how to eat, hydrate, and prepare in the final 2–3 days before a big game.

🧠 The Performance Window: 2–3 Days Before the Match

These aren’t just "rest days" — they’re your window to load up your body with fuel. When done right, you’ll:

Start the game full of energy (glycogen topped up)
Avoid second-half fatigue
Recover quicker and be ready for the next match
Reduce risk of injury due to poor fueling

Your goal: arrive on game day fuelled, hydrated, and mentally at ease knowing you’ve done everything possible to prepare.

⚖️ Nutrition Targets (Per Day)

You don’t need to track everything perfectly, but here’s what high-performing athletes aim for daily:

Nutrient Target Range (per kg BW) For 60–75kg Player

Carbohydrate 6–10g/kg 360–750g carbs/day
Protein 1.6–2.0g/kg 96–150g protein/day
Fat 0.7–1.0g/kg 42–75g fats/day

🥯 1. Carbohydrates = Priority #1

Carbs are your fuel. They fill muscle glycogen stores, which are the primary energy source for high-intensity team sports like camogie.

✅ Key Guidelines:

Include carbs in every meal and snack
Aim for 2 carb sources per main meal
Focus on easy-to-digest options:
Rice, pasta, couscous, potatoes
Bagels, wraps, cereal bars
Fruit, smoothies, fruit juice

❗ As the game approaches, choose white or low-fibre carbs to speed up digestion and avoid gut issues.

🥚 2. Protein = Muscle Recovery & Repair
Protein helps you recover and keeps you strong across the championship.

✅ Key Guidelines:

Aim for 20–30g protein every 3–4 hours
Include protein with every meal/snack

✅ Good Sources:

Meat: chicken, beef, turkey, lamb, pork
Dairy: milk, yogurt, cheese, protein shakes
Plant-based: tofu, lentils, beans, cottage cheese

💡 If you’re vegetarian or plant-focused, you may need to aim for the higher end of protein targets.

🥑 3. Fat = Keep It Moderate, Not Missing
Healthy fats support hormone balance, immune function, and long-term health — especially important for female athletes.

✅ Include healthy fats like:

Olive oil
Avocados
Oily fish (e.g., salmon)
Nuts and seeds

❗ Avoid excessive fat close to game day — it slows digestion. If carbs are increasing, balance by keeping fat intake moderate.

💧 4. Hydration: The Overlooked Edge
If you're already thirsty, you're already behind. Start hydrating 2–3 days before the game — not the morning of.

✅ Hydration Checklist:

Sip fluids regularly throughout the day
Use electrolyte tablets in water for better fluid retention
Eat water-rich foods: fruit, soups, smoothies
Keep drinks cold — easier to drink, especially when appetite is low

🎯 Urine Goal: Pale yellow.
Clear = possibly overhydrated
Dark yellow = underhydrated

💡 Overhydration = frequent toilet trips = poor focus + possible mineral imbalance

📅 Sample Day Plan (72 to 48 Hours Out)
Meal 1: Breakfast

Porridge + banana + honey
Greek yogurt
Glass of OJ or water with electrolytes

Snack:

Bagel + peanut butter or jam
Protein shake

Meal 2: Lunch

Rice or pasta with lean meat (or tofu)
Mixed veg
Fruit or juice

Snack:

Cereal bar + banana
Low-fat yogurt

Meal 3: Dinner

Salmon + potatoes or couscous
Veggies + olive oil drizzle
Glass of milk or water

Optional Pre-Bed Snack:

Cereal + milk or
Toast + jam or
Protein shake

🧠 Key Reminders for Match Week

These days are part of the performance window — not just rest days
Carbohydrates are king — don’t underfuel!
Stick to familiar foods — never experiment the day before a game
Hydrate with cold fluids, not just plain water
Sip — don’t chug — for better absorption and gut comfort
Protein every 3–4 hours to aid muscle recovery
Keep fats moderate but present for hormone health
Prioritise sleep and recovery — nutrition is only part of the puzzle

🔚 Final Word
The final 72 hours before a game are yours to own. No one else controls what you put in your body. Training is already done — this is about showing up physically and mentally prepared to perform at your best.

Fuel smart. Recover well. Play hard.

]]><![CDATA[Game Day Nutrition Strategy for Athletes: Winning Tips for Peak Performance]]>Wed, 06 Aug 2025 13:20:00 GMThttp://www.atlashpc.ie/performance_tips/game-day-nutrition-strategy-athletes-performance🥇 Game Day Nutrition Strategy for Athletes: Winning Tips for Peak Performance

🎯 Why Game Day Nutrition Matters

Game day nutrition isn’t just about what you eat an hour before the match. It’s the icing on the cake of a well-planned week of fuelling. If you’ve followed a solid plan in the 2–3 days leading up to the match, your game day nutrition is about topping up, staying sharp, and avoiding gut issues — not scrambling to make up for poor habits.

This guide helps you understand what to eat and drink before arrival, during warm-up, and at half-time, to perform and recover at your best.

📆 Game Day Timeline Overview

We’re basing this on a local/home game with a 60–75 minute arrival time before the match. If your game time shifts (e.g. 11am vs 5pm), your pre-match meal strategy might change.

But in this article, we’re focusing on the final 90 minutes before kick-off — the “performance window.”

Key Opportunities to Fuel:

✅ 90 mins before – Pre-game snack (at home)
✅ Arrival (60–75 mins) – Start sipping fluids, optional caffeine
✅ 20–30 mins before – Warm-up begins
✅ Half-time – Quick carbs and hydration
✅ Post-game – Recovery nutrition (starts the next cycle)

🍌 1. Pre-Game Snack (~90 Minutes Before)
Your job here is to top up energy and avoid stomach issues. That means low-fat, low-fibre carbs — foods you’ve eaten before and that sit well.

✅ Examples:

White bread roll with jam or honey
Banana
Low-fibre cereal with milk
Rice cakes or plain bagel

❌ Avoid:

High-fat foods (slows digestion)
High-fibre foods (e.g. green veg, seeded bread)
New or unfamiliar foods

💧 2. Arrival at Pitch (75–30 Minutes Before)
This is your hydration window and optional caffeine window.

🧂 Hydration Strategy

Start 24 hours pre-game: sip water + electrolytes
Use cold isotonic drinks or chilled electrolyte tabs
If you’re a heavy/salty sweater, you’ll need more fluids and salt replacements

Tip: Freeze bottles the night before so they’re cold by kick-off

☕ Optional: Caffeine (Individualised)
Helps reduce perceived effort & mental fatigue

Dose: 3–6 mg/kg bodyweight

Ideal forms:

Caffeine gum (fast-acting)
Caffeine + carb gels
Espresso shots or energy drinks (as needed)

Take 30–45 mins before kick-off

If you’re sensitive or prone to nerves, use the lower end of the dose

⚡ 3. Half-Time (10–15 Minutes)
This is your quick fuel window. Keep it simple and portable — no dense, chewy snacks.

✅ Use:

Fast-acting carb gels (20–25g)
Jelly sweets (Haribo, Jelly Babies)
Isotonic drinks (Lucozade Sport)
Electrolyte sachets (try them in training first)

Avoid:

Dense bars or snacks that are hard to chew
Anything unfamiliar or hard to digest

🥤 4. Post-Game Recovery (Within 30 Mins)
This kick-starts your next training week. Focus on:

Refuelling glycogen
Repairing muscle
Rehydrating lost fluids and electrolytes

✅ Good Options:

Chocolate milk or milk alternative
Protein shake or smoothie
Protein bar (15–20g protein)
Coconut water or electrolyte mix
Solid meal within 1–2 hours (if appetite allows)

🚨 Reminder:
Early and small meals/snacks beat waiting hours for one big meal. Don’t delay recovery!

🧠 Final Reminders for Game Day

✅ Trial everything in training, not on match day
✅ Label bottles for hygiene & ownership
✅ Cold drinks = better compliance
✅ Hydration starts 24 hours before, not 1 hour before
✅ Stick to foods you know — routine > randomness
✅ Performance nutrition ≠ health nutrition — it’s okay to eat for fuel, not health (sometimes)
✅ Don’t over-rely on caffeine — use it as a top-up, not a crutch
✅ Start recovery early — the sooner you eat, the sooner you’re healing

]]><![CDATA[Managing Stress and Controlling the Controllables at Atlas High Performance Centre]]>Mon, 14 Apr 2025 17:58:04 GMThttp://www.atlashpc.ie/performance_tips/managing-stress-and-controlling-the-controllables-at-atlas-high-performance-centreManaging Stress and Controlling the Controllables at Atlas High Performance Centre

At Atlas High Performance Centre, we know that success in sport isn’t just about how hard you train in the gym. It’s also about how well you manage stress outside of it. Whether you're preparing for the All Ireland Irish Dancing Championships or a key match in your season, stress management is a critical part of performance.

This guide gives a high-level overview of different types of stress, how to manage them, and how to stay focused on what you can actually control. These strategies apply across sports and levels - from youth athletes to adults, dancers to footballers.

Understanding the Types of Stress

Stress isn’t just mental. It shows up in several ways:

Physical Stress

This includes training load, overtraining, illness, poor sleep, or injury. Training at a gym in Limerick like Atlas HPC helps apply controlled physical stress that improves performance - but without proper recovery, it can become harmful.

Mental Stress

This can show up as decision fatigue, information overload, or perfectionism. Athletes often get caught chasing the "perfect" performance, especially in artistic and subjective sports like Irish dancing. At Atlas, our coaches work to help you focus on progress over perfection.

Social Stress

Relationships with family, friends, and teammates can impact stress levels. Lack of a strong community is common in individual sports. We aim to build a better sense of connection across our athletes, even in a one-to-one training setup.

Emotional Stress

Fear, shame, anger, and doubt often bubble up during high-stakes events. Fear of failure is a huge performance blocker. Our strength and conditioning coaches help athletes develop tools to manage emotional responses and keep cool under pressure.

Existential Stress

For athletes nearing the end of their competitive years, or those sidelined with injury, the loss of identity can be overwhelming. It's something we've seen in our work at Atlas High Performance with both youth and adult athletes.

Environmental Stress

Think traffic, poor sleep in a noisy hotel before competition, or even weather. While these seem minor, they add up. Our goal at Atlas is to prepare athletes for real-world conditions, not just ideal ones.

The Sphere of Control

A key mindset tool we teach at Atlas High Performance Centre is the Sphere of Control. Stressors fall into three buckets:

1. No Control

You can’t control judges' scores, referees, the weather, or even exact start times. Spending energy on these things wastes mental resources. Learn to let go.

2. Some Control

You can influence how you respond to your past experiences, manage your schedule around an event, and adjust emotionally to stress. Think of these as flexible variables that you can shape with the right strategy.

3. Full Control

Your preparation is entirely on you. Nutrition, hydration, sleep, mindset, training effort, and emotional regulation are within your power. At Atlas, we help athletes take ownership of this.

Managing Overwhelm and Performance Anxiety

Anxiety comes from feeling like you have too many options and no clear direction. To fix that:

List your stressors
Categorise them (No control / Some control / Full control)
Focus only on what you can change

Heading into a big event? Plan for the worst-case scenario, not the best. If things go as planned, great. If not, you’re ready anyway.

Final Words: Control What You Can

Preparation, effort, and attitude are in your hands. Once competition starts, let go of outcomes. Perform to your standard and trust the work you've put in. That's what we focus on every day at Atlas and why so many call us the best gym in Limerick for performance-focused athletes.

Ready to Take Control?

If you train at Atlas or you're looking for a gym near the Dock Road in Limerick, come talk to us about how we coach beyond just lifting weights. From strength and conditioning for adults to full athlete development, we provide tools that help you thrive in competition and in life.

We support athletes of all levels with:

Private fitness coaching
Youth speed training
Performance Nutrition
Strength & conditioning
Personal training in Limerick City

Let’s get you in control of your training, your mindset, and your performance.

Head to the contact page to enquire about what we can do to help you!

]]><![CDATA[Protein Intake for Athletes: How Much, When, and What to Eat]]>Mon, 14 Apr 2025 10:19:05 GMThttp://www.atlashpc.ie/performance_tips/protein-intake-guide-for-athletesProtein Intake for Athletes: How Much, When, and What to Eat

Welcome to the first of what will (hopefully) be many updates where we take topics that come up in coaching sessions and break them down for everyone. The goal here is to extend the value of our coaching beyond just the one or two weekly sessions, and help you take more control of what happens outside the gym - which, as we know, is just as important for performance.

This week’s focus? Protein intake - specifically:

How much protein do you need?
When should you be eating it?
What should it actually look like on your plate?

1. How Much Protein Do You Need?

This one’s pretty simple. Aim for 1.6 grams of protein per kilogram of body weight per day.
Here’s a quick guide:

60kg person → ~96g protein/day
80kg person → ~130g protein/day
100kg person → ~160g protein/day

You don’t need to hit that exact number every single day, but you want to average it across the week. Most people will get there by eating 3–5 meals a day with around 25–30g of protein in each.

And no - despite what you may have heard, your body can handle more than 30g of protein in a meal. It won’t go to waste. You might just feel a bit fuller.

2. When Should You Eat Protein?

Protein timing is less important than total intake. But if you’re training consistently, here’s a simple structure:

Main meal: 3–4 hours before training
Pre-training snack: 60–90 minutes before
Recovery meal: 1–2 hours after

Again, focus on getting enough first. If you’re not hitting your targets, the timing won’t matter much.

3. What Does 25g of Protein Actually Look Like?

Knowing your number is one thing. Recognizing it on your plate is another. Here’s what ~25g of protein looks like in common foods:

Chicken breast (small/medium): 25–30g
Sirloin steak (medium): 25g
2 whole eggs: ~12g
1 scoop whey protein: ~25–30g
Pint of whole milk: ~15–20g
Beef mince (100g lean): 25g
Lentils or beans (larger portions): varies, often lower per gram and higher in volume needed

If you’re plant-based, you’ll likely need to eat larger volumes and mix sources to hit your target.

Eat More, Eat Some, Eat Less: A Simple FrameworkWhen thinking about quality:

Eat More: Lean meats, fish, eggs, dairy, lentils, beans
Eat Some: Higher-fat meats like pork or lamb, oily fish
Eat Less: Processed meats, breaded/fried proteins

Roughly 80% of your meals should come from the “eat more” category. The rest is flexible, depending on your preferences and goals.

Example: Building a High-Protein Meal

Here’s how you could hit 100g+ of protein in one meal (useful if you're catching up or fueling a hard training day):

Chicken breast: 25g
3 bacon rashers: 25g
2 eggs: ~12g
Whey protein shake: 30g
Pint of milk: 15–20g
= 105–110g protein total

It’s a big meal, but doable—and effective when you need to load up.

Final Thoughts

When it comes to protein:

Focus on your weekly average, not daily perfection
Nail your quantity first, then fine-tune timing and food quality
Make sure your meals actually add up—eyeballing isn’t always accurate

If you haven’t yet, check out the Performance Nutrition Guide and Performance Nutrition Video we’ve put together below. And if you have questions or want help dialing in your protein intake, head to the contact page where you can reach out to us!

]]><![CDATA[Effective Goal Setting: A Practical Framework for Athletes]]>Mon, 14 Apr 2025 10:03:56 GMThttp://www.atlashpc.ie/performance_tips/smart-goal-setting-for-athletesEffective Goal Setting: A Practical Framework for Athletes

This is a bonus piece on something that doesn’t get talked about enough: goal setting. A few of you have asked how to approach it, and I also want to share how we think about goals from a coaching perspective - how we design them with you in mind, and more importantly, how you can start setting better goals for yourself.

We want to move you toward owning your goals. That way, coaches act as guides and sounding boards, not the only people steering the ship. Because when motivation dips - and it will, especially during the off-season - it helps to have your own framework in place.

The full presentation is available at the end!

Why SMART Goals Matter

We use SMART goals because vague goals lead to vague results. If you’re not clear on what the goal is, how will you know when you’ve achieved it? Here's what SMART stands for:

1. Specific
Your goal should be clearly defined. “I want to get faster” is too vague. A better example might be: “I want to improve my 10-meter sprint time from 2.1s to 1.9s.” That gives you something concrete to aim for.

2. Measurable
There must be a way to track progress. If you train with us and use speed gates, we’ll track sprint times. If you’re working on nutrition, maybe it’s daily protein intake or weekly weigh-ins. Without a way to measure, it’s hard to know if you’re improving - and even harder to stay motivated.

3. Achievable
Goals should be realistic based on where you’re starting from. If you’re running a 2.2-second 10-meter sprint, don’t aim for 1.6s out of the gate. Start by targeting 2.0s, then progress. Same for fat loss - aiming to lose 5kg in 4 weeks is unrealistic and unsustainable. A realistic rate is 0.5kg per week, so give yourself 8–10 weeks.

4. Relevant
The goal should directly support your broader objective. If your aim is to improve performance in your sport, focus on the things that will help you get there: sprint speed, strength, reactivity, body composition. If you’re already lean, then setting a fat loss goal probably won’t move the needle much.

5. Time-Bound
Set a deadline. Without one, you’ll keep putting it off. Whether it’s a 4-week sprint improvement block or an 8-week nutrition target, a timeframe creates urgency and structure.

Goal-to-Action Framework: Making It Real

Having a goal is one thing. Turning it into daily or weekly actions is where it becomes real.

Step 1: Define Your Target

Example: “I want to improve my sprint performance.”

Based on your assessment, we might narrow that down to:

Decrease 10m sprint time by 10%
Increase reactive strength by 15%
Reduce body fat by 8%
Improve daily nutrition habits

Each of these can be broken down further.

Step 2: Break It Down

If the goal is to decrease sprint time, the actions might be:

Improve first step projection (assessed via video)
Increase ankle stiffness (through isometrics)
Sprint twice per week
Track and refine technique weekly

For fat loss:

Maintain 0.5kg/week loss for 6–10 weeks
Hit protein target of 1.6g/kg bodyweight daily (80% of the time)
Fuel training properly, don’t under-eat
Cut unnecessary snacks

For nutrition habits:

Drink 1L water before noon daily
Include 25g+ protein at every meal
Eat a variety of colorful fruits and veggies (“eat the rainbow”)

The key is to turn big goals into small, doable actions.

Where to Start
Start with the lowest-hanging fruit. What’s the one thing holding you back right now?

Attack it for 2–4 weeks and build from there.

Behavior-Based vs Outcome-Based Goals
Both have their place, but for most developing athletes, behavior-based goals (training 3x/week, eating protein at every meal) are more effective than outcome-based goals (drop 8% body fat, improve sprint time by 10%).

Why? Because consistent behaviors lead to results. Focusing only on outcomes can lead to cutting corners, especially in the short term.

Condense Tasks
If a task feels too big, break it down again. If your goal is “train twice per week,” maybe the real task is “schedule sessions every Sunday night.” If you’re missing steps, make it smaller until it’s doable.

Are You Ready, Willing, and Able?
Be honest. Are you ready to take this on? Are you willing to change something? Are you able to fit it into your life?

Your lifestyle needs to support your goals. If not, we simplify the plan and work from there.

Confirm What “Doing It Well” Looks Like

Be clear about what success looks like:

“Include 25g of protein in 8 out of 10 meals”
“Sprint twice a week with consistent technique”
“Lose 0.5kg/week for 8 weeks”

Know what to do, when to do it, how to do it - and most importantly, why you’re doing it. If the "why" isn’t there, motivation won’t last.

Reflect and Adjust

At the end of every cycle, ask:

Did it work?
What’s next?
If it didn’t work, why not?

Refine your goals and repeat the process. Every cycle builds on the last, improving both your habits and your results.

Final Thoughts

Goal setting isn’t about perfection. It’s about building a structure that helps you take consistent, purposeful action.

If you're not sure what your next goal should be, talk to your coach. If it’s been a while since your last nutrition or performance assessment, reach out - we’ll help you figure out the next step.

This is your process. Own it.

]]><![CDATA[Unlock Your Speed: Performance Assessments Now Available at Atlas High Performance Centre]]>Thu, 10 Apr 2025 17:12:09 GMThttp://www.atlashpc.ie/performance_tips/performance-assessment-speed-trainingUnlock Your Speed: Performance Assessments Now Available at Atlas High Performance Centre

Are you working hard to run faster, move quicker, and boost your athletic performance but not sure where to start? Whether you're searching for the best speed exercises, workouts to improve sprint speed, or wondering how to increase speed for sports, it all begins with one thing: a clear understanding of your current performance.

At Atlas High Performance Centre, we offer Performance Assessments for Personal Training that break down exactly what you need to improve speed, acceleration, and overall fitness

🏃‍♂️ Why a Performance Assessment Is Essential for Speed Training

Trying random speed exercises or speed drills without knowing your strengths or weaknesses often leads to frustration - or worse, injury. Our speed-focused performance assessments are designed to pinpoint:

✅ Your current sprint mechanics
✅ Strength and power output
✅ Acceleration and deceleration ability
✅ Movement efficiency and injury risk

From there, we build a personalised training program that includes the best exercises to improve sprint speed, from speed workouts to explosive power sessions and your strength work.

💥 What’s Included in the Speed Assessment?

During your session, we’ll test and analyse key performance markers to give you a complete picture of your speed development potential. You’ll learn:

How to use speed training exercises effectively 💥

What speed drills are best for your body and goals 💥

Where you may be losing valuable speed or power during sprints 💥

The most efficient ways to increase quickness and reaction time 💥

🧠 Know the Right Speed Exercises for YOU

Everyone’s body responds differently to exercises to increase speed. Our assessments help tailor your program to match your needs, whether that includes:

Strength exercise for improving strength 💥

Hill sprints or resisted sprints to build power 💥

Plyometric training like bounding, hurdle hops & broad jumps 💥

Speed exercises at home for those training outside the gym 💥

You’ll leave your session with actionable insights and a clear plan to boost your speed!

🚀 Ready to Improve Your Sprint Speed?

Whether you’re looking for speed tips, wondering how to improve your sprint speed, or need workouts to increase speed, we’ve got you covered. This is your chance to take the guesswork out of training and make real progress - fast.

📍 Location: Atlas High Performance Centre, Dock Road, Limerick

🎯 Who it’s for: Athletes wanting to improve sprint speed, quickness, and performance
📝 What to do next:

👉 Call our Head of Performance to discuss your needs!

Don’t settle for generic workouts. Get a program built around your speed goals - and see measurable results that carry over into every sprint and game!

Let’s unlock your next level of speed. Book your assessment today! 🏆💨

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Why We Measure: You Can't Improve What You Don't Understand​

​Putting It All Together: What's Your Shape?

​Your Journey Starts Now

Why We Measure: You Can't Improve What You Don't Understand

Putting It All Together: What's Your Shape?

Your Journey Starts Now