<![CDATA[Stephen Walsh B. Sc. - Client Success Stories]]>Fri, 06 Feb 2026 22:45:02 +0000Weebly<![CDATA[From Posture Struggles to Munster Champion — Erin’s Irish Dancing Transformation]]>Fri, 15 Aug 2025 14:19:03 GMThttp://www.atlashpc.ie/success_stories/erin-irish-dancing-munster-champion-testimonialFrom Posture Struggles to Munster Champion — Erin’s Irish Dancing Transformation

Erin’s Story

​Before starting at Atlas High Performance, Erin had already made her mark in Irish dancing — qualifying for the World Championships, finishing 2nd in Munster (best finish), and 4th at the Irish Nationals. But despite all her training, she felt stuck to the ground and unsteady in her posture.

She knew something was missing. When a friend recommended Stephen at Atlas High Performance, she reached out — ready to finally fix what had been holding her back.

​The Atlas High Performance Approach

​Erin’s goal was crystal clear: get stronger and win the Munster Championships — a dream she’d had since she first started dancing.

Unlike the group training she was used to, Atlas High Performance built her programme entirely around her needs.
  • Every session came with constant coaching and encouragement
  • Stephen explained exactly how each exercise would improve her dancing and strength
  • A tailored warm-up she could use before training and before competitions
  • Strength work including bench presses and hip thrusts to boost her power and stability
Picture
Maximising CMJ jump height shows we’ve hit peak lower-body power — perfect timing to bring our best lifts, jumps, and explosive movements to the Worlds stage this Easter.

The Breakthroughs

  • Strength and endurance soared — she felt lighter, quicker, and more stable on stage
  • Improved competition results — and in 2024, Erin won the Munster Championships, a goal she once thought was out of reach
  • Proud PBs in her hip thrust and countermovement jump
  • Developed smarter nutrition and recovery habits, knowing exactly what to eat and when, and understanding the importance of rest days
Picture
Peak power in a CMJ shows how effectively an Irish dancer can produce explosive force — crucial for higher, sharper jumps, faster footwork, and maintaining precision under fatigue in competition.
Picture
Peak power in a CMJ shows how effectively an Irish dancer can produce explosive force — crucial for higher, sharper jumps, faster footwork, and maintaining precision under fatigue in competition.

Beyond Dancing

​Erin’s transformation hasn’t just changed her results — it’s changed her confidence and enjoyment of the sport. She now steps on stage knowing she’s strong, consistent, and capable of performing at her best.

Her myth-busting moment

​“Training just one part of the body won’t help — I need to train my whole body to dance my best.”
Now, she describes herself as strong, determined, and confident, with her sights firmly set on her next big goal: winning a World medal in 2026.
Picture

Why Erin Chooses Atlas High Performance?

“Nearly 10 months at Atlas has been so enjoyable and I look forward to continuing my training there.”

Start Your Performance Transformation

call our head of performance
]]><![CDATA[From Recurring Injuries to Record-Breaking Speed: Esra’s Atlas High Performance Transformation]]>Fri, 15 Aug 2025 13:39:30 GMThttp://www.atlashpc.ie/success_stories/esra-transformation-speed-injury-free-atlasFrom Recurring Injuries to Record-Breaking Speed: Esra’s Atlas High Performance Transformation​
Picture
​Playing for Treaty United in the League of Ireland, Esra had the drive and passion to succeed — but recurring injuries and a lack of top-end speed were keeping her from playing at her full potential. She didn’t wait for a breaking point or major setback to act. Instead, she made the choice to invest in herself before her performance plateaued any further.
​
Esra joined Atlas High Performance nearly three years ago, committing not just to a short-term fix, but to a long-term plan for performance and durability.

​The Atlas Approach

​Her training plan blended:
  • 1-to-1 Personal Training sessions for tailored coaching, technical feedback, and accountability
  • Independent gym sessions — included with her Atlas High Performance programme — so she could put in extra work outside of her coached hours
  • Explosive speed drills to sharpen acceleration and match pace
  • Isometric training to protect her joints and muscles from the injury cycle that had held her back for so long
​The combination of coached sessions and solo training meant Esra was building her performance every single week — under guidance and on her own — without ever losing momentum.

The Breakthroughs

  • Reached sprint speeds she never thought possible — the fastest she’s ever been. Went from 25.4km/hour to 28.1km/hour over our summer break programme.
  • Set new personal-best sprint times after years of feeling “stuck” in the same range.
  • Stepped onto the pitch each week with a deep sense of confidence, knowing she had put in the work in the gym to back it up.
  • Significantly reduced injury risk — going from “always recovering” to consistently training at full capacity.
  • Fell in love with the training process, which has since inspired her to begin her own journey towards becoming an S&C coach.

Beyond the Game

Esra’s transformation isn’t just about being faster and stronger. It’s about becoming more resilient physically and mentally. Her time at Atlas has made her more confident, more robust, and more in control of her athletic future.

Her myth-busting moment?
“Lifting weights makes you slower — turns out, it’s the complete opposite.”
​She’s now more confident, stronger, faster, and mentally tougher — with new goals focused on body composition and overall athletic longevity.

Why Atlas?

“The gym can be daunting to start, but everyone at Atlas makes you feel welcome and supports you in your journey. The staff’s knowledge, expertise, and positive attitudes are second to none.”

Start Your Own Transformation

talk to our head of performance
]]><![CDATA[From 6 Handicap to National Champion: Mark’s Golf Transformation at Atlas High Performance]]>Fri, 15 Aug 2025 11:45:20 GMThttp://www.atlashpc.ie/success_stories/mark-golf-testimonial-national-championFrom 6 Handicap to National Champion: Mark’s Golf Transformation at Atlas High Performance​

Mark’s Story

​When Mark first joined Atlas High Performance, he was playing off a 6–4 handicap at Limerick Golf Club. Years of soccer had left him with recurring niggles and injuries, making consistency on the course a challenge.
Picture
​​He’d trained with Stephen before and knew he brought a rare mix of technical expertise and a motivating, upbeat personality — exactly what’s needed on those days when energy and motivation run low. So, when Stephen launched Atlas, it was an easy decision to pick up the phone.

The Game Plan

​Mark’s goals were simple but ambitious: build stability, mobility, and power — all with a golf-specific focus.
Atlas High Performance approach stood out because it wasn’t generic gym work — it was precisely tailored to the demands of golf. Mark learned how to “use the ground” to generate force, transforming his swing mechanics and adding explosive speed to his game.
The plan blended:
  • Heavy lifts for raw strength
  • Explosive drills for speed
  • Targeted single-leg and rotational work for golf mobility
  • Consistent tracking and PB targets for motivation
Picture

The Breakthroughs

  • Club speed surged from the low 110s to a PB of 121.2mph (Trackman verified).
  • Handicap dropped to an all-time low of 1.2.
  • Achieved milestone targets: 300-yard carry with driver, 300 yards total with 3 wood, ball speed from 175mph to a PB of 187mph.
  • Multiple sub-par rounds pulled his handicap down further.
  • Won a National Championship — and holed the winning putt.
​
Picture
Picture
Peak velocity in a medicine ball downward slam reflects how explosively a golfer can transfer force through the body — key for sharper sequencing, improved swing speed, and delivering more power at impact.
Picture
Relative peak power is key in golf because it drives clubhead speed, improves ball carry, and boosts overall distance — all while allowing players to maintain control and consistency under pressure and tracks against changes in bodyweight.
Picture
RFD in the first 30 ms during IMTP testing shows how quickly a golfer can generate force — vital for faster clubhead speed, more powerful drives, and maintaining swing performance under pressure.
"And perhaps the most unexpected: “I even became a faster sprinter at 40 years old.”

Beyond Golf

Mark is now stronger, more flexible, and more robust — both on the course and in everyday life. He recovers faster, plays more consistently, and has the confidence to take on challenges he wouldn’t have attempted before.

Mark’s transformation proves that more speed can be the difference between playing well… and winning championships.

Biggest Myth Busted

“That speed isn’t an advantage.”
​
“I wish I had started strength training for golf much sooner.”
Picture
Picture

What’s Next?

The goal is scratch — and even more speed. And Mark’s advice to others is clear:

​“Get your junior golfers involved in strength training specific to golf. I started training for golf at 36 — I wish I had started much sooner.”
​If you’ve been thinking your best performance is behind you, Mark’s story is proof that the right training can change everything — at any age.
Talk to our head of performance
]]><![CDATA[Embracing Fitness at Any Age: Ruth's Inspirational Journey to Recovery and Strength at Atlas High Performance Centre]]>Wed, 26 Jul 2023 11:19:54 GMThttp://www.atlashpc.ie/success_stories/ruth-fitness-journey-60sEmbracing Fitness at Any Age: Ruth's Inspirational Journey to Recovery and Strength at Atlas High Performance Centre
​Say hello to Ruth, an inspirational 63-year-old who has truly exemplified the power of resilience, determination, and trust in her fitness journey.

If you'd like to see how Ruth embodies the vision of Atlas High Performance from the perspective of providing high quality, results driven training to people from all walks of life, click on the "read more".
Picture
Ruth is a dedicated Special Needs Assistant, a caring mother, and a loving wife. But like many of us, she's also had her fair share of trials. Life threw her some curveballs, including a torn quad, broken wrist, and a broken leg. These injuries left her apprehensive about training and finding the right balance between pushing herself and caring for her body.

Ruth had explored other gyms, but their high-intensity approach was not suitable for her injury recovery journey. She required a program that understood her unique needs and allowed for a slow, steady progression. That's when she discovered Atlas High Performance Centre.
Before embarking on her new fitness journey, we had an in-depth phone consultation with Ruth. We discussed her previous injuries, her recovery, and her apprehensions about training. This conversation allowed us to understand Ruth better and design a program tailored to her recovery and wellbeing.

We began her Atlas training slowly, focusing on rehabilitating her leg without causing further discomfort or injury. With every session, Ruth felt stronger, more confident, and more at ease. Her pain diminished, and her ability to engage in everyday activities, like walking, significantly improved.
Ruth's progression was steady and sure. From initially nursing a broken leg to performing assisted chin-ups, her transformation is truly remarkable. Her love for training grew in tandem with her strength and confidence. She is now back at work, embracing life with a renewed energy and vitality.

Ruth's fitness journey is more than just a story of recovery - it's a testament to the power of perseverance, the importance of individually tailored training, and the value of a supportive, understanding fitness community. She is a living embodiment of the Atlas ethos - proving that results-driven, client-centred, and evidence-backed training can transform lives.
So, are you ready to start your own transformation journey? Whether it's to bounce back from an injury, get in shape, or enhance your performance, Atlas is here to help.

Inspired by Ruth's story? Don't wait any longer. Reach out to us today to find out how we can craft a personal training program or gym membership to meet your specific needs. Just like Ruth, your incredible transformation might just be a call or message away.
Contact us now to get started!
]]><![CDATA[Unleashing Potential: Áine's Remarkable Transformation at Atlas High Performance]]>Mon, 17 Apr 2023 21:42:15 GMThttp://www.atlashpc.ie/success_stories/aine-walshUnleashing Potential and Chasing International-Level Performance
​If you are a female soccer player with dreams of playing on the international stage, this inspiring story will not only motivate you but also offer valuable insights into how you can take your athletic journey to the next level.
Meet Áine, an ambitious and talented soccer player who has been working with Stephen at Atlas High Performance for over four years, witnessing a phenomenal transformation in her performance and steadily climbing the ladder towards her goals.
At 18 years old, Áine is a dedicated soccer player who competes with Wexford Youths at both the U19 and Senior levels. As a highly adaptable and versatile player, she mainly plays as a striker but can also shine as a skilled winger. Before teaming up with Stephen, Áine had no strength and conditioning (S&C) experience. Now, she consistently trains in the gym at least twice per week, experiencing remarkable progress both physically and technically on the pitch.
Like many athletes, Áine's primary goals were to enhance her strength and speed. With aspirations of playing at the international level, these qualities are indispensable for competing at the international level. In 2018, Áine was gearing up to progress to the national league level, making it the perfect time to embark on the next phase of her training journey. With no prior injury history and a clean slate regarding training experience, her primary challenge was incorporating strength and conditioning sessions into her already busy schedule of school and training sessions.
Áine's principal service has been personal training, during which she has collaborated with Stephen for almost four years. Their partnership has flourished over this time, with Stephen offering unwavering guidance and support in her athletic development.
Áine's training approach has been progressive and iterative, with each block of programming designed to build on the previous one. Stephen utilises the Output Sports sensor to measure counter-movement jumps (CMJs) and reactive strength index (RSI) regularly to monitor progress. On occasion, they employ the Dashr speed gates to assess her 10m sprint times, and they keep an eye on her body weight to ensure she is consuming enough calories and building quality lean muscle mass.
​
As a female athlete, muscle gain is vital for both health and performance. At Atlas High Performance, the training philosophy is straightforward: if an exercise doesn't contribute to making Áine stronger, faster, or more agile, they don't include it. This focus on results-oriented training ensures that every session is tailored to Áine's specific goals and needs.
In addition to her personalised training programme, Áine also benefits from guidance on nutrition. A balanced diet is a key component of any athlete's success, and Atlas High Performance provides the necessary support to ensure that she fuels her body optimally for performance and recovery.
Picture
Áine's progress over the years has been nothing short of extraordinary, as evidenced by her long-term results using the Output Sports charting function. This data highlights her consistent improvement in strength, speed, and jumping ability, all of which contribute to her outstanding performance on the field. The importance of showing the full spectrum of results is to provide insight that it isn't always improvements. There are dips and valleys, like anything else. The important thing is to stay consistent and keep working hard.
Are you inspired by Áine's incredible progress and achievements? If you're a female soccer player with aspirations of reaching the international level or simply want to take your game to new heights, now is the time to act! Atlas High Performance offers tailored coaching and programming designed to help you unlock your true potential. Don't wait – contact us today to discuss your goals and discover how we can help you become the athlete you've always dreamed of being. Click the link in our bio or visit our contact page to get started on your journey to greatness. Let's create your success story together!
]]><![CDATA[Elevating Performance: How Atlas High Performance Helped Irish Dancer Emily Reach New Heights at the World Championships]]>Fri, 14 Apr 2023 15:39:55 GMThttp://www.atlashpc.ie/success_stories/elevating-performance-emily-bourkeElevating Performance: How Atlas High Performance Helped Irish Dancer Emily Reach New Heights at the World Championships
Irish dancing is a physically demanding sport that requires a unique combination of strength, power, and endurance. For 18-year-old Emily, who was preparing for the World Championships in Montreal, Canada, Atlas High Performance offered the specialized training and support she needed to excel. In this user story, we'll dive into Emily's journey with Atlas High Performance and discover how our services helped her achieve her goals in both dancing and life.
Emily is an 18-year-old Leaving Cert student with a passion for Irish dancing. Having recently competed at the World Championships in Montreal, Canada, she was eager to improve her performance and continue competing at the highest level. Balancing her studies and a demanding training schedule, Emily was determined to overcome previous issues with ankle strength and fitness during her dances.

​As an Irish dancer competing in the U18 category, Emily had a few clear goals in mind: increasing ankle strength, becoming relatively stronger, gaining more elevation in her dancing, and becoming more confident with both legs off the ground during her performances. To achieve these goals, Emily knew she needed a comprehensive and tailored approach to her training, which is why she turned to Atlas High Performance.
Emily began working with Stephen at Atlas High Performance, attending personal training sessions twice a week. As her training progressed, she transitioned to working with Jessica closer to the World Championships. On weeks when her schedule didn't permit in-person sessions, Emily used the gym and trained on her own using the personalized programs provided by her trainers.

In addition to her training sessions, Emily had access to the RYPT app, which housed all the educational nutrition content provided by Atlas High Performance. A personalized nutrition guide was also created for Emily, enabling her to learn and plan her nutrition effectively.
Picture
The initial process started with a testing procedure using the Output Sports sensor. This allowed the team at Atlas High Performance to assess Emily's overall lower body power and identify any discrepancies between her legs. The team also tested reactive jumps, a critical performance indicator in Irish dancing that needed improvement.
​
Armed with this information, Emily's trainers designed a program tailored to her specific needs, focusing on training two times per week. The Output Sports sensor was used in every session to test jumps and adjust training based on Emily's training load and response. Regular wellness data was collected using the RYPT app, providing valuable insight into Emily's day-to-day well-being and ensuring that her overall health was maintained during her high-performance journey. Training sessions were progressed as needed every 5-10 weeks.
Emily's hard work and dedication paid off as she not only competed at the World Championships but also finished 14th—an astonishing achievement. Her progress and results are a testament to the effectiveness of the Atlas High Performance approach and the personalized support she received throughout her training journey.
Picture
Picture
Emily's success at the World Championships showcases the transformative power of the Atlas High Performance training approach. If you're an Irish dancer or an athlete in any sport, our team is ready to help you unlock your full potential.

Contact Atlas High Performance or explore our website for more information about our services and how they can benefit your athletic journey. Together, we can reach new heights in performance and achievement.
]]><![CDATA[Dancing to New Heights: Laura's Journey to World Championships with Atlas High Performance]]>Wed, 12 Apr 2023 15:25:21 GMThttp://www.atlashpc.ie/success_stories/lauras-journey-to-world-championshipsDancing to New Heights: An Irish Dancers Journey to World Championships with Atlas High Performance
​Irish dancing is a highly competitive and demanding sport, requiring strength, agility, and endurance. For Irish Dancers, achieving success on the world stage means finding the right balance of training, nutrition, and support.
​
Meet one of our long term clients, a talented Irish dancer in her early 20s studying at University. She recently competed at the prestigious World Championships in Montreal, Canada, a testament to her dedication and passion for the sport. Juggling her busy schedule of college, work, and intense Irish dancing classes, she sought a comprehensive solution to enhance her performance and achieve her goals.
Her primary goal in mid-2022 was to qualify for the World Championships, a milestone she successfully reached with the help of Atlas High Performance. Prior to working with our team, she had faced several challenges, including uncertainty about her gym routine, time management, and disappointing past experiences with coaches and events. She was unsure if her journey with Atlas High Performance would yield different results, but she was determined to give it her best shot.
Picture
To help reach her full potential, she attended personal training sessions with Stephen, our head of performance, twice a week. On weeks when she couldn't make it to the personal training sessions, she used our RYPT app to access her personalised training plan and nutrition guide. The app also provided her with educational content on nutrition, allowing her to make informed decisions about her diet and fuel her body effectively, with the help of our coaches as well.

Our approach, which is our standard approach for all Irish Dancers starting with us, began with a thorough testing procedure using the Output Sports sensor. This allowed us to assess her lower body power through various double and single leg jumps, identify any discrepancies between legs, and determine if direct attention was needed. We also tested her reactive jumps – a crucial performance indicator for Irish dancing.

Our primary KPIs (key performance indicators) for irish dancing are:
  • Relative strength => how strong you are compared to your bodyweight.
  • Lower body power
  • Upper body strength
  • Robustness => a general terms for how resistant you are to common injuries sustained during your sport

We test these regularly in the gym in all of our sessions. You can see some of the results.

With this baseline information and her primary goal in mind, we designed a program tailored to her needs and based on training twice a week. We continued to use the Output Sports sensor during every session to monitor her progress and adjust the training load accordingly. In addition, we collected wellness data through the RYPT app to gain insights into Laura's day-to-day well-being, ensuring her overall health was not compromised while striving for high performance. Her training sessions were progressed as needed every 5-10 weeks.
Picture
A long term look at her readiness to train throughout the month of February.

Her journey with Atlas High Performance led to impressive results, both in her athletic development and her achievements on the dance floor. As you can see from the progression graphs above.

Most specifically she improved her CMJ by 18% and her reactive strength by ~30%. What isn't shown here is her extraordinary strength improvements. She has now been able to perform an unresisted chin up (important for posture in irish dancing) and she can trap bar DL 1.4 times her bodyweight at 75kg+, this is a phenomenal achievement.

Laura's experience with Atlas High Performance has been nothing short of transformative. In her own words:

"Since beginning PT sessions with Stephen I have not had to worry about whether what I was doing was enough to reach my goals as I could physically see and feel the improvements week after week. I was confidently able to put all my trust in Stephen to make me a fitter and stronger dancer. Stephen has always accommodated me as much as possible with times that suited me around my busy schedule, rescheduling PT sessions and trying to find what best suited me around my college work and dancing classes."
Laura's success story demonstrates the power of a personalised and comprehensive approach to athletic development. If you're an Irish dancer or athlete looking to reach new heights in your performance, Atlas High Performance is here to help.

Explore our website or contact us today to learn more about our services and how we can support you on your journey to success. Don't wait – unlock your potential with Atlas High Performance!
]]>