Speed, Strength & Performance Training Articles | Atlas High Performance Blog

Best Exercises to Improve Sprint Speed

10/4/2025

Best Exercises to Improve Sprint Speed

Sprinting is one of the most important athletic skills, whether you’re a footballer, rugby player, or just looking to move faster. If you want to increase your sprint speed, the key is to develop explosive power, efficient sprint mechanics, and strong force production.

Many athletes search for how to improve sprint speed, but the best approach is a combination of specific sprint drills, strength training, and plyometric exercises. Below, we break down some of the best exercises to improve speed so you can start training smarter and getting faster.

Performance Assessments at Atlas High Performance Centre – February 24th

13/2/2025

Performance Assessments at Atlas High Performance Centre

Is your child looking to run faster, move better, and gain a competitive edge in their sport? Speed is a game-changer in football, rugby, GAA, and other field sports, and improving sprint mechanics can make all the difference. At Atlas High Performance Centre, we’re offering speed and performance assessments for young athletes (ages 11-16) throughout the year! This is a unique opportunity to measure and improve sprint speed, agility, and movement mechanics with expert coaching.

How Coaches Use Maximal Aerobic Speed (MAS) to Improve Team Fitness and Performance

9/1/2025

How Coaches Use Maximal Aerobic Speed (MAS) to Improve Team Fitness and Performance

Testing for MAS

To calculate MAS, athletes usually perform a time trial, such as a 6-minute run. The distance covered is divided by the total time in seconds to determine MAS in meters per second (m/s). There's more detail around testing in our recent article here.

For example:

Distance covered: 1,500 meters
Time: 360 seconds
MAS = 1,500 ÷ 360 = 4.17 m/s

Coaches use this figure to design training drills and monitor progress. You can use our MAS calculator to convert your teams testing scores into MAS values here.

Maximal Aerobic Speed Workouts: 3 Proven Sessions to Boost Endurance and Speed

9/1/2025

Make sure you join us on the 23rd April for our live webinar looking at Maximal Aerobic Speed Conditioning in athletic performance. You can find all the details by clicking here

3 Common Workouts Based on Maximal Aerobic Speed (MAS) Scores

Here are three effective MAS-based workouts tailored to improve your aerobic capacity, speed, and endurance:

1. Short Intervals for Speed and Endurance

15 Seconds On, 15 Seconds Off @ 120% MAS

Objective: Develop aerobic capacity and improve high-speed endurance.
Work: Run for 15 seconds at 120% of your MAS.
Rest: Walk or jog for 15 seconds.
Reps: 8-12 repetitions per set.
Sets: 2-3 sets with a 4-minute rest between sets.
Example: If your MAS is 4 m/s, run 60 meters (4 x 15) in 15 seconds.

What is Maximal Aerobic Speed (MAS) and How It Can Improve Your Performance

9/1/2025

What is Maximal Aerobic Speed (MAS) and How Can It Benefit You?

Make sure you join us on the 23rd April for our live webinar looking at Maximal Aerobic Speed Conditioning in athletic performance. You can find all the details by clicking here

Maximal Aerobic Speed (MAS) is a measure of an athlete's cardiorespiratory fitness. It represents the fastest pace an athlete can sustain using their aerobic energy system without accumulating lactic acid, which can cause fatigue and lower performance.

The MAS test is simple yet effective for gauging cardiovascular fitness. Athletes run a set distance (e.g., 1.2 km or more) at maximum effort, with their MAS calculated by dividing the distance (in meters) by the time taken (in seconds). This score helps monitor progress and tailor training programs to enhance endurance and overall performance.

Benefits of Improving MAS

Training to improve MAS offers several advantages, including:

Better oxygen delivery to muscles.
Increased stamina for prolonged activity.
Enhanced physical fitness and overall performance.

Small Group Personal Training in Limerick | Strength, Fat Loss, and Mobility with Atlas High Performance

7/1/2025

Small Group Personal Training in Limerick | Strength, Fat Loss, and Mobility with Atlas High Performance

Why Small Group Personal Training Could Be the Game-Changer You Need

Are you looking for a training program that balances personalised coaching with the energy of group training? Small Group Personal Training (SGPT) offers the best of both worlds. With the expert guidance of a personal trainer and the motivation of training alongside others, SGPT is an efficient, effective way to achieve your fitness goals without breaking the bank.

Let’s explore what makes SGPT unique, why it works, and how it can help you crush your fitness goals.

Breaking Down Common Misconceptions About Strength Training and Its Everyday Benefits

7/1/2025

Debunking Myths About Strength Training: Everyday Benefits for Everyone | Atlas High Performance

Strength training is often surrounded by myths and misconceptions, discouraging many from reaping its incredible benefits. At Atlas High Performance, located on Dock Road in Limerick, we believe strength training is for everyone, whether you're a busy professional, a parent, or someone looking to feel healthier and stronger. Let's debunk some common myths and explore the real-life advantages of incorporating strength and conditioning into your routine.

Ruth is a perfect example of the benefits most people can expect to experience at Atlas High Performance. You can read more about her journey here.

SMASH YOUR FITNESS GOALS WITH ATLAS HIGH PERFORMANCE – LIMERICK’S TOP GYM FOR PERSONAL AND ATHLETIC TRAINING

6/1/2025

We’re Back Open and Ready to Help You Smash Your Fitness Goals!

The new year is here, and we’re excited to announce that Atlas High Performance, the premier gym near Dock Road Limerick, is back open for business! Whether you’re an athlete looking to sharpen your skills or someone ready to take control of their fitness, we’ve got the tools, coaching, and community to help you succeed.

MAXIMAL AEROBIC SPEED: A GUIDE TO IMPROVING ENDURANCE AND PERFORMANCE

1/10/2024

MAXIMAL AEROBIC SPEED: A GUIDE TO IMPROVING ENDURANCE AND PERFORMANCE

For athletes involved in endurance sports - or any sport that requires sustained high-intensity effort - understanding your Maximal Aerobic Speed (MAS) can be a game-changer. While it's a concept often utilised by elite coaches and sports scientists, MAS is increasingly gaining attention among athletes at all levels. Knowing your MAS can help you tailor your training, improve endurance, and enhance your overall athletic performance.
In this article, we’ll dive into the science behind MAS, how it impacts performance in endurance sports, and why every athlete should be aware of their MAS.

What Is Maximal Aerobic Speed (MAS)?

Maximal Aerobic Speed (MAS) is defined as the lowest running speed at which an athlete reaches their VO₂ max - the maximum rate at which the body can take in and use oxygen during exercise. Essentially, MAS is the speed you can sustain using your aerobic energy system, meaning the system that uses oxygen to fuel exercise. At this speed, your body can supply enough oxygen to the working muscles to maintain activity without producing excessive fatigue. If you push beyond your MAS, you start using your anaerobic energy system, which doesn't rely on oxygen but causes a buildup of lactic acid. Lactic acid accumulation can lead to muscle fatigue and a decrease in performance.

Atlas High Performance Centre: What We Offer

30/9/2024

Atlas High Performance Centre: What We Offer

â€‹Atlas High Performance Centre is designed to help you achieve your unique fitness goals with a variety of expertly crafted programs. Hereâ€™s a detailed breakdown of what we offer and how each service can benefit you.

View this post on Instagram

A post shared by Stephen Walsh (@sw_elite)