The Science of MAS: Understanding Aerobic vs. Anaerobic Thresholds​

To fully grasp the significance of MAS, it's important to understand the difference between your two primary energy systems:

• The Aerobic System: This system relies on oxygen to produce energy. It’s your primary engine for longer-duration, lower-intensity activities. Your MAS represents the absolute upper limit of what this aerobic system can sustain in terms of speed.
• The Anaerobic System: When your exercise intensity surpasses your body’s ability to supply oxygen, the anaerobic system kicks in. This system uses stored energy in the muscles (glycogen) and produces lactic acid as a byproduct. It is ideal for short, explosive bursts, but it cannot be sustained for long periods.

MAS is essentially the tipping point. It is the exact speed where your body is working at 100% aerobic capacity. Once you run faster than your MAS, you cross into the anaerobic zone, where lactic acid builds up rapidly and fatigue sets in.

Why MAS Is Important for Athletes

Knowing your MAS provides a biological blueprint of your current fitness. Here is how it benefits athletes across various sports:

1. Optimises Endurance Training

For endurance competitors and field-sport athletes, training at or near MAS is the ultimate way to improve your endurance and match performance much faster than generic "long, slow runs."

2. Enhances Pacing Strategy If you play a sport where pacing is key, MAS helps dictate your strategy. Knowing the exact speed you can maintain without tapping into your anaerobic reserves too early prevents you from burning out in the second half of a match or race.

3. Personalises Training Plans Stop using one-size-fits-all running blocks. Coaches and athletes use MAS to design training sessions with precise intervals, distances, and recovery times tailored directly to the athlete’s current physiology. We use this data-driven approach every single day with our athletes at Atlas High Performance using our Free Maximal Aerobic Speed (MAS) Calculator.

4. Monitors Progress Over Time MAS serves as a measurable benchmark. As you train, regular re-testing of your MAS provides hard data tracking your improvements in VO₂ max and overall cardiovascular conditioning.

How to Measure MAS

The most accurate and practical way to find your baseline without a sports science lab is to run a max-effort time trial (like a 1,200m or 2,000m run) and plug your time directly into our Free Maximal Aerobic Speed (MAS) Calculator.

How to Train Using MAS

Once you have your baseline score, the next step is applying it to the pitch. We have built a complete guide of specific interval, tempo, and threshold running sessions designed specifically for field athletes. Check out our Maximal Aerobic Speed (MAS) workouts to start building your elite conditioning plan.

MAS is not just for elite athletes - it’s a valuable metric for anyone who wants to improve their endurance and cardiovascular fitness. Here’s why different types of athletes should pay attention to MAS:

• Endurance Athletes: Runners, cyclists, and triathletes benefit by understanding their MAS to plan pacing, improve VO₂ max, and optimise interval sessions.
• Team Sport Athletes: Football, rugby, and basketball players can use MAS to enhance their performance during intermittent high-intensity efforts, which mimic match conditions.
• Recreational Athletes: Even for those not competing at high levels, knowing your MAS can make your workouts more efficient, helping you build endurance and improve your overall fitness more effectively.

Conclusion: What to Do With Your MAS Score

Finding your MAS is the first step to unlocking your athletic potential, but raw data is useless if you don't know how to program it. If you are a runner looking to stop guessing and start training smarter, you need a high-performance environment - not generic fitness classes.

Whether you need in-person coaching here in Limerick or remote programming delivered straight to your phone, our Endurance Department has you covered. Led by an MSc Sports Performance Coach with over 7 years of competitive running experience, we use VALD force plates and precise MAS data to build your exact 10K, Half, or Full Marathon roadmap.

👉Explore our Endurance Running Pathways and book your 1-on-1 Performance Assessment today.

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)?

Maximal Aerobic Speed, or MAS, is one of the most useful metrics for assessing an athlete’s aerobic fitness and endurance capacity. It refers to the minimum speed required to reach maximal oxygen uptake (VO₂ max), making it a practical way to measure how well an athlete can sustain high-intensity running efforts aerobically.
​
For coaches, athletes, and sports scientists, MAS is a valuable tool because it helps take the guesswork out of endurance training. Instead of using generic running sessions, you can base training intensities on an athlete’s actual fitness level.

Whether you are a runner, field sport athlete, or coach working with a team, understanding MAS can help you programme more effectively, improve conditioning, and monitor progress over time.

Why Use a Maximal Aerobic Speed Calculator?

If you are serious about improving endurance, aerobic fitness, and repeat running ability, a MAS calculator is one of the most practical tools available.

Rather than guessing pacing or using one-size-fits-all conditioning sessions, MAS gives you a clear performance benchmark that can be used to prescribe training with greater precision.

Using MAS can help you:

• ✅ Improve aerobic capacity and endurance
• ✅ Set accurate interval distances and intensities
• ✅ Build conditioning sessions around real performance data
• ✅ Track progress over time
• ✅ Individualise conditioning for runners and team sport athletes

For team sport athletes in particular, MAS is a highly effective way to structure conditioning while keeping training specific, measurable, and progressive.

​The Science of MAS: Understanding Aerobic vs. Anaerobic Thresholds​

To fully grasp the significance of MAS, it's important to understand the difference between your two primary energy systems:

• The Aerobic System: This system relies on oxygen to produce energy. It’s your primary engine for longer-duration, lower-intensity activities. Your MAS represents the absolute upper limit of what this aerobic system can sustain in terms of speed.
• The Anaerobic System: When your exercise intensity surpasses your body’s ability to supply oxygen, the anaerobic system kicks in. This system uses stored energy in the muscles (glycogen) and produces lactic acid as a byproduct. It is ideal for short, explosive bursts, but it cannot be sustained for long periods.

​
MAS is essentially the tipping point. It is the exact speed where your body is working at 100% aerobic capacity. Once you run faster than your MAS, you cross into the anaerobic zone, where lactic acid builds up rapidly and fatigue sets in.

Why MAS Is Important for Athletes

Knowing your MAS provides a biological blueprint of your current fitness. Here is how it benefits athletes across various sports:

1. Optimises Endurance Training - For endurance competitors and field-sport athletes, training at or near MAS is the ultimate way to improve your endurance and match performance much faster than generic "long, slow runs."

2. Enhances Pacing Strategy - If you play a sport where pacing is key, MAS helps dictate your strategy. Knowing the exact speed you can maintain without tapping into your anaerobic reserves too early prevents you from burning out in the second half of a match or race.

3. Personalises Training Plans - Stop using one-size-fits-all running blocks. Coaches and athletes use MAS to design training sessions with precise intervals, distances, and recovery times tailored directly to the athlete’s current physiology. We use this data-driven approach every single day with our athletes at Atlas High Performance using our Free Maximal Aerobic Speed (MAS) Calculator.

4. Monitors Progress Over Time MAS serves as a measurable benchmark. As you train, regular re-testing of your MAS provides hard data tracking your improvements in VO₂ max and overall cardiovascular conditioning.

​How to Measure MAS

The most accurate and practical way to find your baseline without a sports science lab is to run a max-effort time trial (like a 1,200m or 2,000m run) and plug your time directly into our Free Maximal Aerobic Speed (MAS) Calculator.

How to Train Using MAS

Once you have your baseline score, the next step is applying it to the pitch. We have built a complete guide of specific interval, tempo, and threshold running sessions designed specifically for field athletes. Check out our Maximal Aerobic Speed (MAS) workouts to start building your elite conditioning plan.

​Conclusion: What to Do With Your MAS Score

Finding your MAS is the first step to unlocking your athletic potential, but raw data is useless if you don't know how to program it. If you are a runner looking to stop guessing and start training smarter, you need a high-performance environment - not generic fitness classes.

Whether you need in-person coaching here in Limerick or remote programming delivered straight to your phone, our Endurance Department has you covered. Led by an MSc Sports Performance Coach with over 7 years of competitive running experience, we use VALD force plates and precise MAS data to build your exact 10K, Half, or Full Marathon roadmap.

👉Explore our Endurance Running Pathways and book your 1-on-1 Performance Assessment today.

📍 Are you a GAA or Field Athlete based in Limerick?

If you want to stop guessing your conditioning and follow a structured S&C program that actually transfers to the pitch, come train with the experts at Atlas High Performance.

👉Book a 1-on-1 Athletic Performance Assessment

👉 Learn about our Team S&C packages for local clubs

If you want to stand out on the pitch, raw effort isn't enough - you need explosive speed. At Atlas High Performance, our programmes are designed to make athletes faster, sharper, and undeniably confident when changing direction. We’ve reverse-engineered the proven sprint training methods of world-class coaches like Les Spellman, Tony Holler, and Speedworks to build the best athletic development program. Stop wasting time with generic fitness drills - here are the 5 best exercises for speed to help any athlete accelerate faster and leave the competition behind.

Pogo Jumps

For pogo jumps we are working on an athletes ability to use their feet and ankles more efficiently during sprinting. Having "stiffer" ankles when the foot hits the ground allows athletes to apply more force which then means they can accelerate at a faster rate. Pogo jumps teach a full foot landing where the athlete has to try and get off the ground quickly. Spending too long on the floor means you get that feeling of getting "stuck". The fastest athletes in the world have really short contact times when they sprint and they are able to apply large amounts of force in that timeframe. You can progress these to single leg when an athlete has learned how to be stiff on the floor.

Broad Jumps

Broad jumps are a great way to teach athletes to project their hips forwards. It's a key component of acceleration in the sense that if an athlete has strong hips, they can produce more force from the glutes and hamstrings. Broad jumps also teach athletes how to land in a position that is slightly similar to their deceleration position. Being able to drop their hips, bend their knees and stop still are all parts of the learning portion of decelerating. What's the use in being able to run fast if you can't slow down or stop? As athletes get older and physically stronger, their broad jumps should improve in distance and this should correlate with having a faster 10m sprint time.

Wall Drills/Switches

​These are great for teaching athletes the correct positions to be in when accelerating. They teach the "head to hell, strong as steel" posture, they teach that horizontal forward lean position with the knee punching in front. They also teach what it feels like to push aggressively through the ball of the foot and "push the ground away" rather than straight down. All key components of the sprint. From here, you could progress to adding a switch where the athletes has to aggressively switch legs. Switching the legs prepares the athlete to strike the ground with loads of force from the hips. When done correctly, athletes can accelerate so much quicker and efficiently from a static position.

Resisted Sprints

This tends to cover the physical bucket a bit more. When an athlete understands all of the concepts we've mentioned above, now it's time to load it up. Being able to repeatedly produce quality, aggressive steps in the initial part of the sprint is how you get up to speed quickly. We typically load the sleds anywhere from 50% to 120% of bodyweight depending on how early they are in their development. We can also use resistance bands for large groups. It's important not to go too heavy with these as sometimes it can effect technique and it turns into a grind. This would effect our ground contact times too much which we've already mentioned are important to keep short.

Max Effort Sprinting

All the exercises above are simply useless unless an athlete gets a chance to let rip at 100% effort on a straight line sprint. For younger athletes in our Speed School sessions, competition is key to get the most effort out of them. Use your imagination on the starting positions or how you set it up. The key part is that they are competing and trying to run as fast as they can everytime. For more advanced athletes in our individual coaching sessions, we use timing gates or GPS units to ensure that we are getting close to max effort on every rep. You must sprint at least 95% of your fastest sprint speed 1-2 times per week to improve it, or else you're just maintaining. This is why sprinkling some maximal effort sprints into the end of your warm ups are key to keeping players fast and explosive.

🚀 Ready to Take Your Sprint Speed to the Next Level? 🚀

Don’t just read about it - start doing it! Incorporate these top 5 speed exercises into your routine and watch your sprinting improve.

💡 Need expert guidance? At Atlas High Performance, we specialise in speed training tailored to your goals. Whether you’re an athlete or just looking to get faster, we’re here to help.

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.

Ready to find out exactly where you're losing speed on the pitch?

👉 Click here to book your €149 Performance Assessment now

​🏃‍♂️ 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

At Atlas High Performance Centre in Limerick, our 1-to-1 Performance Assessments are designed to pinpoint exactly what is holding you back. We don't just watch you run; we use elite-level sports science technology to map your body's exact output.

What’s Included in the Speed Assessment?

During your 1-to-1 session, our expert S&C coaches will test and analyse key performance markers using world-class equipment:

• VALD Force Plates: We measure your exact strength, explosive power, and right/left leg imbalances down to the millisecond. We measure how much force you can produce and also how fast you can produce that as well.
• SmartSpeed Laser Gates: We accurately map your 10m acceleration time, peak speed at 10m, and first step quickness over the first 5m.
• Performance Report: From this assessment we'll provide you with a detailed performance report on your results and what they mean for your next steps with us.

Stop Guessing, Start Measuring

Everyone’s body responds differently to speed training. You might have great top-end speed but lack the raw force production to accelerate past a defender.

Once we have your data, we build a highly personalised training blueprint. We will tell you exactly which are the best exercises for speed for your specific body - whether that means heavy trap bar deadlifts to build force, or bounding and plyometrics to improve your ground contact time. You’ll leave your session with actionable insights and a clear plan to boost your speed.

Ready to Unlock Your Next Level?

Whether you’re a GAA forward, a rugby winger, or a competitive runner, this is your chance to take the guesswork out of your training and make real progress.

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

🎯 Who it’s for: Athletes of all ages wanting to improve sprint speed, quickness, and explosive power.

Elite athletes don't guess - they use data. Find your exact baseline and let us tell you exactly what you need to do in the gym and on the track to get faster.

👉 Book Your €149 Performance Assessment Here

In a world where we are inundated with data on a daily basis, fitness trackers are all the rage. From Garmin, FitBit, Apple Watch, Huawei, Samsung and everything in between. There's so much choice out there, it's difficult to decide whether they are worth it or not? What happened to a good old casio, eh? This article won't be designed to tell you which one to get as it's very much personal preference. This article is more about what you should know before you by one, what to know while you have one and the pro's and cons of potentially having a smart watch/fitness tracker in your life.

I'll start by saying I currently own a Garmin Forerunner 235 and it's perfect for what I need it for. Tracking HR on a daily basis & tracking my runs (when I decide to go for one). Outside of that it's just a regular watch for me. While fancy gadgets can be nice to have and they almost act as a status symbol nowadays, it's important to know exactly how to use the data that your smart watch gives you. "Not everything that glitters is gold" , as the saying goes and the same holds true for these. Hopefully the following will help shed some light on that for you.

So you've just bought yourself a smart watch and immediately you have access to heart rate data, steps, calories burned, exercise tracking, oxygen saturation, stress readings, VO2 max estimates, average speed, average step length, sleep, sleep cycles, heart rate variability etc etc. My point is, you are inundated with a bunch of metrics and outside of the absolute numbers themselves, the majority of people don't know what to do with it. We become slaves to the data and it takes away our own intuition with things.

So you've just woken up, feel like shit, felt like you were tossing and turning all night and didn't sleep well. Oh, but my watch said I got 8 hours of sleep last night? Tracking sleep is great, but do you really need a watch to tell you if you slept well or not? Probably not. Like most metrics there's a certain error in measurement that we forget about. We almost assume that things must be accurate if we're paying the money for it. But in reality , there's at least 15-20% error on every measurement. Long story short, take most of them with a pinch of salt.

This isn't to say they are completely useless, they have their pro's of course. For example, for most of the non-athletic population I think that it's a great tool to become more self-aware of how little/much movement you do every day. A large issue is inactivity (especially in the midst of a pandemic) and not hitting enough steps. We know for a fact based on the research that risk of all-cause mortality is inversely related to step count up to ~12,000 steps, hence the 10,000 step recommendation. On days where you are desk bound, you'd be lucky to hit 3/4,000. Having the watch on with regular reminders to stand up or move is one way in which we can combat unconscious inactivity.

Another key part of the smart watches is HR. Resting HR to be exact. Resting HR is a pretty good health or stress marker. Chronic higher resting HR can be a sign of poor health and maybe might be time to do something to improve that - this won't be the place to hand out blind interventions for those who need to be medically examined. Tracking HR over time can then be one of your main KPI's when looking at the effectiveness of an intervention. Most watches give a 7 day average whether on the user face or on the accompanying app and therefore it could be a point of interest for people. For athletic populations you can use resting HR as a marker for readiness and training effect. This is where things would start to get a little more individualised and you look at it on a person by person basis instead of a large generalisation. For example, my resting HR is roughly ~48-54bpm, somewhere in that range. As on today it's 47bpm and my 7 day average is 50bpm. That means my recovery from training and my readiness for high intensity training sessions is relatively optimal. I know that when my HR is chronically elevated for more than 2-3 days in a row it's time to pull back a little bit, maybe reduce the caffeine intake, reduce the intensity of 1/2 sessions and to focus a little bit more on breathing & purposeful recovery (for  more detailed video on this check out: ​https://www.youtube.com/watch?v=URrUzBpGBRM ). It's not to say that  single day readings should be cause for major concern - as this is one of the reason that testing things can give you false readings and negatively impact decision making - burt chronic high readings might be a sign of reduced capacity for recovery and higher stress levels.

When it comes to the other data points, they can be useful, we just need to know how to use them and when they might actually impact our decision making.

Smart watches have their merits and it's about figuring out what your goals are and how best to align your choice of watch with that, or how to use what you currently have.

GPS + Steps Tracking:

A lot of the newer watches have improved built in GPS systems and therefore tracking runs and steps via distance covered is a little more accurate. However, some of the older or more budget versions track steps via hand movements which is why you miraculously rack up 2-3,000 steps doing the dishes (I don't have a dishwasher, lol). If you are going to be running a lot or doing a lot of pitch based sessions and you want to use GPS data then I recommend something like a Garmin or a Polar watch to be as accurate as possible. I used to have a FitBit before and it was so far off whenever I used it for tracking a run!

Exercise & Calories Burned:

One of my single pet hates when it comes to fitness pages on instagram! Tracking calories burned on a fitness watch is the single stupidest idea that you can do. Why? Because immediately people will attach calories burned to how effective the workout was or they're already planning how many extra calories they can eat now. The former is a bad idea because you now have this relationship between calories burned and effectiveness, which leads people down the road of being a red zone warrior and burn out pretty quick. The latter has the potential to throw people off the rails altogether with regards to their relationship with exercise and food in general. Your nutrition should be designed to match your energy needs & your overall goals. It shouldn't be flipped because now your chasing a calorie target in the hope it's going to speed up the process, BAD IDEA. You know what a good idea is? Ditch looking at calories burned, get yourself a coach who understands what you need and how to get you there and stop obsessing over burning an extra 50 cals so you don't feel guilty over eating an extra square of chocolate.

Sleep Duration, Sleep Quality & Sleep Stages:

I'll keep this one short. Unless it's a whoop band or an Oura ring, stop tracking your sleep on your watch. Or at least stop paying attention. Considering that your sleep is tracked through movement when sleeping it's never going to be accurate. I've often checked mine after being awake for 2 hours and it still says I'm asleep on the app so I wouldn't pay much heed to it. A better strategy would be to assess it yourself if it's that important. Below is an example of an athletic performance indicator form I've used (and still use) with athletes as a readiness form every day. This will help accurately assess sleep and see if it's an issue that needs addressing.​ Very simple approach for subjectively measuring things in which objective means just aren't up to the task. Plus it takes back control of these things rather than solely relying on the watch to tell you what you might already know.

Overall Summary:

Smart watches are nice. They look nice, they're sleek and they open our eyes to a whole lot of things that we may not have been aware of before. But seeing is one thing and understanding is another. Hopefully this sheds a little bit more light on things for you and where you should actually put your attention and how to use it.

Do you own a smart watch? How do you use yours? Was it worth the price you paid for it?

When trying to gain a competitive edge on the pitch or track, many players search for the best supplements for athletes. While there is no magic pill, finding clean, performance-enhancing supplements can significantly improve your recovery, speed, and raw power. Here is our expert guide from Atlas High Performance Centre to the only sports nutrition supplements you actually need.

Remember: Supplements are meant to supplement a solid nutrition foundation - not replace it. There are only a handful of performance supplements that genuinely move the needle. Here is your starting lineup.

​🥇 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.

Sprinting is the ultimate competitive advantage, whether you’re a GAA forward, a rugby winger, or a track athlete. If you want to increase your sprint speed, raw effort isn't enough. The key is to develop explosive power, efficient mechanics, and massive force production.

Many local athletes search for how to get faster, but the reality is that the best approach requires a combination of specific sprint drills, strength training, and plyometrics. Below, the coaches at Atlas High Performance break down the best exercises for speed so you can start training smarter right here in Limerick.​

Take Your Speed to the Next Level

If you’re serious about improving your sprint speed, you need to stop guessing and start measuring.

At Atlas High Performance Centre on Dock Road, Limerick, we specialise in speed training, sprint mechanics, and athletic development. Using elite-level VALD Force Plates and SmartSpeed timing gates, we can tell you exactly what is holding you back.

Stop guessing and start measuring. Find out exactly where you are losing speed with our Performance Assessment.​
​
👉 Enquire about your assessment now!

In athletic development, the ability to produce high levels of power is the primary differentiator between average and elite performance. To optimise power output, coaches and sports scientists rely on a foundational biomechanical concept: the Force-Velocity Curve.

Understanding this inverse relationship allows us to move away from generalised programming and implement targeted, objective training interventions based on an athlete's specific physiological deficit.

The Biomechanics of the Curve

Power is the product of force and velocity, expressed mathematically as P = Force X Velocity. The Force-Velocity curve illustrates the inverse relationship between the amount of force a muscle can produce and the speed of the contraction. When external resistance is high (e.g., a maximal back squat), velocity is inherently low.

When external resistance is minimal (e.g., unweighted sprinting), contraction velocity is high, but the external force produced is low. Peak power output typically occurs in the middle of this curve, where both force and velocity are optimised. However, to shift the entire curve to the right - making an athlete both stronger and faster - practitioners must train across specific zones.

The 5 Zones of the Force-Velocity Curve

Based on the current sports science literature, training is generally categorised into five distinct zones, often dictated by a percentage of an athlete's One-Repetition Maximum (1RM):

Maximal Strength (>85% 1RM): The objective is maximum force generation. Velocity is low. Exercises include heavy bilateral lifts like squats and trap bar deadlifts.

Strength-Speed (60-85% 1RM): Moving relatively heavy loads as fast as possible. The emphasis is still on force, but with an intent to move quickly. Olympic weightlifting derivatives often sit here.

Peak Power (30-80% 1RM): The optimal balance of force and velocity. Exercises include loaded jump squats and heavy medicine ball throws.

Speed-Strength (30-60% 1RM): The primary focus is speed, with minimal resistance added to increase force requirements. Examples include band-accelerated jumps or light resisted sprints.

Maximal Velocity (<30% 1RM): Near-unresisted movement focusing on central nervous system firing rates and top-end speed, such as 10m to 30m maximal sprints.

Athletic Profiling & Velocity-Based Training (VBT)

Most athletes naturally present with a deficit - they are either heavily force-dominant (strong but slow) or velocity-dominant (fast but lacking absolute strength). Training the wrong end of the curve yields diminishing returns.

To identify these deficits and ensure athletes are training in the correct physiological zone, Atlas High Performance Centre utilises objective data collection and Velocity-Based Training (VBT).

Output Sports Integration: Using Output Sports sensors, we track real-time bar velocity and jump metrics. This allows us to auto-regulate loads based on daily readiness and ensure an athlete is actually hitting the required metrics for Strength-Speed or Speed-Strength, rather than guessing based on subjective 1RM percentages.

VALD Force Plates: We assess ground reaction forces (GRF), rate of force development (RFD), and bilateral asymmetries during jumping and landing phases.

SmartSpeed Timing Gates: Laser timing provides highly reliable data on 10m acceleration capabilities.

Objective Performance Assessments

Effective athletic development requires removing the guesswork. By conducting a comprehensive Force-Velocity profile, we can prescribe precise interventions to target an athlete's specific neuromuscular deficit.

To establish your baseline metrics and build an evidence-based training program, you can book a comprehensive 1-to-1 Performance Assessment at our Limerick facility.

👉 Book Your €149 Performance Assessment via LegitFit

​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.

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.

​​📍 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.

🛠️ 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.

​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%.

​🎯 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.

​⚖️ 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.

📅 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.

​📆 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)

⚡ 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!

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.

Splitting the Team into Groups

When training a large team, it can be challenging to individualise for every athlete. A practical approach is to split the team into three groups based on their MAS scores:

• Top Third Group: High performers with the fastest MAS scores.
• Middle Third Group: Athletes with average MAS scores.
• Bottom Third Group: Those needing more fitness development.

This grouping system allows for some level of individualisation without overwhelming the coaching team with too many unique plans. For example:

Each group runs the same interval format but at speeds suited to their abilities (e.g., 120% MAS for their group’s average score).

Potential Issue: Athletes at the top or bottom of a grouping might not be challenged enough or may struggle to keep up. It’s the coach’s role to find the sweet spot where the groups are manageable, but everyone is pushed appropriately. Adjustments may be needed based on real-time feedback and performance.

Conclusion
Maximal Aerobic Speed (MAS) is a great tool for coaches looking to optimise their team’s fitness. By using MAS testing, designing targeted sessions, and splitting the team into manageable groups, coaches can improve aerobic capacity, speed, recovery, and overall game performance.

Thankfully, we've designed a useful tool for coaches to design their conditioning sessions below.

Assuming you've done your due diligence and read both the articles on what MAS is and different types of sessions you can run. You can use this to organise your groups and download a programme for your group.

One last major tip for coaches using this, always start with LESS rather than more. It's much easier to progress small bits each week than it is to overload your players with too much volume. Start with less, add ~10% each week an by the time the season rolls around, you should be in flying form.

Misconceptions About Strength Training

Misconception #1: Strength Training Will Make You “Bulky”
Many fear that lifting weights will result in an overly muscular physique. This misconception, especially among women, often deters people from starting.
The Truth: Building large muscles takes years of dedicated training and specific nutrition. For most, strength training creates lean, toned muscles, helping with fat loss and enhancing overall body composition. At Atlas Gym, we focus on results that make you feel strong without the bulk.

Misconception #2: Strength Training Is Dangerous
Some assume weightlifting is risky or injury-prone.
The Truth: Done correctly, strength training reduces the risk of injuries by strengthening muscles, bones, and joints. At Atlas High Performance, we emphasise proper form and technique, ensuring safety and effectiveness.

Misconception #3: Strength Training Is Only for Athletes
Another myth is that strength training is reserved for elite athletes or bodybuilders.
The Truth: Strength training benefits everyone, from parents lifting groceries to seniors looking to maintain independence. Our group training for adults focuses on practical movements to make daily tasks easier while improving overall health and wellness.

Misconception #4: Strength Training Requires Hours in the Gym
Many believe they need long, grueling sessions to see results.
The Truth: Short, effective sessions (just 30 minutes, 2-3 times a week) can yield incredible results. At Atlas Gym, we offer flexible training options, whether in-person or online, to fit your schedule and lifestyle.

5. Sprinting is Fun and Social

For kids, training doesn’t always have to feel like hard work. Sprint drills can be engaging and exciting, especially when done in a fun, competitive environment. Whether sprinting alongside friends or racing against personal records, sprint training provides an opportunity for children to bond with teammates and create shared experiences. This social aspect of sprint training can make it more enjoyable for children, encouraging them to stay active and participate in physical fitness long term.

Sign them up for a FREE Speed School session and help them improve their speed, agility, and overall athleticism. Designed specifically for athletes aged 11–16, this session is the perfect first step toward unlocking their potential.​

As of this week, I am now a certified nutrition coach. Another feather in the cap as I start to build on my previous education. For anyone that knows me, I'm usually anti-certification because there's so many out there that it has started to become a bit ridiculous. If it doesn't help you get a job / progress you in your current role and there's no rationale for getting it, then is it really worth it? Anyway, that's not the point of this. I am now a certified coach in the area of exercise nutrition. I already has a pretty broad knowledge of the scientific principles and core underpinnings of nutrition but this is another step up. Like exercise & training, it's purposely planned towards building competency & confidence in certain exercises before loading them up in the hope of gaining strength, size or whatever your primary goal is. Nutrition should be no different, and if I'm being honest, it's definitely an area I've fallen down on in my coaching service in the past few years. That's all about to change.

My primary market is athletes or fairly regular gym goers. However, I do regularly get asked about working with general population (people that aren't athletes). I usually put it off because the way I work with athletes simply wouldn't fly very well with gen pop. The difference is, it's much more intense, there are a lot more non-negotiables and there are obviously more sacrifices to make when you are trying to get to the top of your game. If the goal is fat loss, muscle gain or to feel better then the pressure is majorly off and there's a lot more flexibility.

Nutrition coaching involves teaching the client the basic nutrition skills that they need to take back control over their eating behaviours. It's about developing life long nutritional habits that are sustainable, not short term. It's about getting the results you want (whether it's for aesthetic reasons or just general health) without feeling like you have to put your whole life on hold for weeks on end. It's about knowing you can have that treat in the middle of the week and not have to feel guilty over it. It's about being able to go out for a few drinks and not dread derailing your progress up to that point. It's about removing the major emotional & psychological barriers surrounding food & eating and to put the control firmly back in your own hands so that you can get on with living life as normal.

Developing the knowledge around nutrition and food is part of it. You have to then layer on top of that the skills that allow you to reach your goals as fluidly as possible. Just like you would nail a goblet squat before attempting a barbell back squat you have to practise the daily tasks that promote a healthy lifestyle. All the while layering on top more and more skills which broaden your scope and ability to truly live & reach your potential.

If this sounds like it's up your street and would like more info on it or would like to get started then drop me a line straight away!

It can be as simple or as complicated as you want it to be , my job is to make it easy for you to get there .. Chat soon!

After discussing energy systems as a whole and briefly introducing the phosphagen system - read about it again here if you missed it - we move onto part 2. This, in my own opinion is where things get confusing. Our main priority here will be to introduce the glycolytic system. This series of reactions happens WITHOUT the presence of oxygen. Here's where we introduce the famed lactate for the first time properly and talk about it - it is your friend not your enemy. If you can get a handle on this section, the rest of it is easy. This article is a bit biochemistry heavy so if you're not a fan of it, I suggest you look away now!

As mentioned before, glycolysis happens under anaerobic conditions. When exercise intensity is extremely high, we are not able to get oxygen to the cells fast enough and therefore we undergo anaerobic glycolysis as shown above. When utilising stored glycogen for this process, it is first converted to glucose 1-phosphate and then to glucose 6-phosphate so that this whole process starts again, still giving us 2 ATP molecules. Now, you're probably still wondering where the pyruvate and lactate come into all this, I'm getting to it. The end result of glycolysis is 2 ATP molecules and 2 pyruvate molecules. For those nerdy people like myself, below is an image of all the steps undergone through glycolysis to leave us with our end products. What happens next is dictated by the exercise duration, intensity and oxygen availability.

​At this point, we stand at a crossroads completely dictated by exercise intensity, duration and the individuals training history of course. The end of glycolysis gives us 2 pyruvate molecules. In the absence of oxygen, these molecules are reduced to lactate molecules by using an enzyme called lactate dehydrogenase. The body works extremely hard under these conditions to remove lactate from the cells as it used in key reactions to produce more energy during recovery times. This process is the start of what's known as The Cori Cycle. You see, it's not necessarily lactate, or lactic acid that's the bad man. It's your individual ability to delay the formation of lactate from pyruvate during energy production and the ability to tolerate higher levels of lactate in the cells as well. A big part of the training process takes this into account. Can you train yourself to delay the production of lactate during exercise so that you can operate at higher intensities for longer?

Remember, everything you've read up to this point has been under extremely intense conditioning without the presence of oxygen. This is part of the reason why higher intensity activities can only be maintained for up to a minute or so. There's only so much your body can do with the tools that it has available to it. Once you run out of the fuel to provide your cells with to produce more energy, exercise intensity has to suffer (slow down) or you need to completely finish. So, our rate limiting factors for glycolytic energy is the amount of stored glycogen, the amount of carbohydrates in our diet leading up to that session and our ability to remove lactate from the cells for entry into The Cori Cycle. 

To be fit - "of a suitable quality, standard, or type to meet the required purpose" . So, before we can think about getting fitter, we must first define the required purpose effectively.

As a strength and conditioning coach & sport scientist, I'm well aware that people perceive my main role within a sports team or with a client is to improve 'fitness'. While this is true, the term fitness itself means so much more. Very rarely do people specify which part of fitness they want to improve or how they are going to do it. Getting stronger, faster, leaner, more powerful could also classify as getting fitter. For the most part though, and it's going to make up the majority of this article, we'll be talking about the commonly thought about 'fit'. Being able to run further, being able to run faster for longer, being able to do something for longer before being tired, also known as 'work capacity'. What is it, how do we define it properly but most importantly, how can we train it properly.

Energy systems development can seem quite complicated but if you break it down into all it's parts it becomes quite simple. Movement occurs as long as the rate of ATP production matches the demand. I've written a smaller article on ATP and what it is, you should most definitely go and read it. As the intensity of exercise increases, the demand for ATP increases also. When our energy system is no longer able to provide the necessary ATP to maintain a specific exercise intensity/duration, we slow down, or we stop. There are three main energy systems:

1. The ATP-PCr = ATP-Phosphocreatine system. This is for extremely high intensity maximal effort activities and only last about 6 seconds.
2. Glycolytic = This utilises glycogen or glucose for the production of energy. It happens in the absence of oxygen, thus by-products build up as a result and this leads to fatigue and the cessation of exercise intensity.
3. Oxidative = A multi-step process requiring oxygen. Usually occurs during longer duration activities and is the slowest system at providing ATP to the working muscles.

These 3 energy systems can be diverged even further. When it comes to developing efficient energy systems that supply us with the energy that we need at exactly the point that matters, there's a lot more to think of. The variables that we manipulate feed directly into what energy system we are aiming to develop and the adaptations that we get from it. It's why using suicides or conditioning drills is not conducive to trying to develop maximal sprint speed. Maximal sprint speed {Zone 1} is characterised by maximal efforts for ~6 seconds with a full recovery (sometimes up to 5 minutes) while traditional conditioning drills {Zone 2} are usually sustained efforts for 30 seconds with a 30 second break. The table below will give a little bit more clarification on this.

Sport can be characterised by repeated maximal or near maximal efforts interspersed with incomplete recovery periods {Zones 1 & 2}. As a task for yourself, think about your own sport and think about each passage of play? How long does it last? How much time is in between each play? What is the rest like? Is it active rest or is it passive? How intense are the efforts? Thinking about these will allow you to think deeper about the contribution of each energy system to your sport and which one you need to maximise the most.

I'm going to take each energy system and talk about it on it's own in detail soon but for now, let's consider this. A large proportion of sports is spent at lower intensities. The ball is out of play, or your team are attacking with the ball and you are a defender. There's a time out. Half time. In most sports, there are a significant number of breaks in play. During these breaks, what energy system do you think is working the most? That's right, the oxidative system. If you can improve your bodies ability to utilise the energy systems that require oxygen, during these breaks in play you are going to be better able to remove those waste by-products from your body and produce ATP more efficiently. All of this makes you a better athlete because you can sprint faster and for longer and deeper into games before fatigue starts to kick in. In any sport, fatigue is inevitable, it's about leveraging yourself into a position to delay the onset of fatigue for as long as possible.

Doing this requires you to optimise your training in each zone and identifying where your weaknesses lie.

The shortest and simplest energy system to talk about is the ATP-PCr system, or the phosphagen system, or the alactic system. It has many different names but how it works is very simple (provided you've read the ATP article, if not read it here now). ATP is stored in the muscle. Molecules of phosphocreatine (PCr) are also stored in the muscle cells. A key component of PCr is the phosphate bond attached to it. During intense activity, ATP molecules are used resulting in an increase in ADP within the muscle. To restore this back to ATP to provide energy for continued muscle contractions, the phosphate bond is broken off from PCr and added to ADP to create new ATP (see below). 1 molecule of PCr can provide 1 molecule of ATP for use during energy, which is why this system is depleted quite quickly. It needs time to replenish the PCr stores in the cell before you can perform at the same intensity. This also sheds light on why creatine supplementation is useful for athletes. More creatine in the muscle means greater opportunity to produce ATP for high intensity muscle contractions.

So, that's the first initial introduction to energy systems. Once you have a better handle on all the different types of energy systems you can start to think deeper about how to practically go about developing them as part of a long term training programme. Just remember, every movement requires energy so at any point in time you are using various energy systems. Whether it's lifting weights in the gym or out running on the pitch - it all adds up.

For years, during high intensity activity lactate or lactic acid in the blood is blamed for that burning sensation and not being able to maintain those intensities. While there's mild truth to it, lactate is not the enemy. It's a by-product of energy production during glycolysis under anaerobic conditions. Our bodies actually use this formed lactate as energy during this glycolysis cycle. Pyruvate is converted into lactate. This lactate is transported in the blood towards the liver where it is converted again to pyruvate for use in gluconeogenesis - the production of new glucose molecules from non-carbohydrate sources. At this point, glycolysis can start again.

​A fantastic example of how our bodies are fine tuned machines. Once we have generated new glucose molecules in the liver and the demand for energy is still high, these new glucose molecules are transported back to the muscle cells for use in glycolytic energy production. The cycles begin again.

However, if at this moment there is no demand for energy, the new glucose molecules are converted to glycogen and stored for use at a later date.

This is a perfect example of how lactate is not the enemy, but we must train our bodies to be better equipped to deal with higher levels of lactate in the cells and improve our ability to transport it out of the muscles cells.

It's also an example at how we can manipulate training variables so that we don't incur a build up of lactate during training. Sometimes fatigue isn't a desirable outcome and we want to extend the duration and the quality of our sessions. This is where things like Tempo training come in handy and should be utilised more in team sports.

The citric acid cycle, or the tricarboxylic acid cycle (TCA) or the Kreb's cycle as it's also known. The final resting place of the intial glucose molecule from glycolysis. At this point glycolysis has broken down glucose into pyruvate (see below). The citric acid cycle is another series of reactions with the help of oxygen that creates an abundance of products which are then used in the production of ATP molecules. We've seen via The Cori Cycle that in the absence of oxygen, pyruvate is converted to lactate and through gluconeogenisis new glucose molecules are produced for the continuation of glycolysis. When oxygen is present and in abundance, the citric acid cycle is used. 

Before the citric acid cycle can start, the pyruvate molecule must undergo a prepratory step. Pyruvate is converted to acetyl CoA. This step also produces some CO2 and one NADH.

Although the above is a gross simplification of the process - you don't really need to know the in depth details. Using a range of different enzymes, citrate is oxidised several times. Each time it produces some CO2, some NADH, some FADH2 and some ATP as well. The citric acid cycle is a closed loop. The last part of the cycle reforms the first molecule used, thus starting the cycle again. Per pyruvate molecule, one turn of this cycle generates:

• 3 NADH
• 1 FADH
• 1 ATP

But, as there is two pyruvates produced from one glucose molecule during glycolysis, we get double:

• 6 NADH
• 2 FADH
• 2 ATP

If we remember back to the prepratory step converting pyruvate to acetyl CoA, during that step we also produced 1 NADH per pyruvate molecule so we ultimately end up with 2 NADH.

This runs on a loop provided we have enough input into the cycle. The most important part of this cycle is the production of NADH & FADH2 for use in the electron transport chain. This part of energy production yields the greatest amount of ATP.

For the majority of athletes, plyometric exercises are the missing link between the strength work they do in the gym and the technical/tactical work they do on the pitch. What good is having a high relative strength, if it's not transferable to performances in your chosen sport? Being able to get from A to B faster than your opposition, jumping higher than your opposition, changing direction faster than the opposition and being athletically superior in every department than your opposition puts you well on your way to being successful.

Disclaimer, as a coach I know how much of an influence luck, technical skill and all those other things have on sporting success. Having a physical advantage does not guarantee you success in any sport.

Due to their influence on the brain and motor control, plyometric exercises are great for general gym goers to! It's not just athletes that can benefit from them.

The goal of this article, is to shed some light on the theory behind them, what they are, what they can do for you and why. I'll also try and produce some practical and actionable insights for you to integrate into your own training to get that edge.

Plyometric exercises make use of jumps, hops and bounds to illicit an improvement in the stretch-shorten cycle (SSC) of the muscle. This is a reflex action which is governed by the central nervous system and the brain as opposed to voluntary movements. The brain makes use of an eccentric pre-stretch of a muscle-tendon unit to produce an equal and opposite concentric movement which produces an explosive movement. While there are many ways in which we can improve our ability to run and jump higher, the SSC is one that is poorly understood and quite often very underdeveloped. To read a bit more detail on the brain and motor units which we'll be speaking about next , make sure you read up on it here.

As a quick refresher for you, the SSC involves three distinct phases. The initial eccentric lengthening of the target muscle. This is in response to a pre-stretch (like landing). As a response to this the muscle has to overcome the eccentric lengthening to prepare for a concentric contraction. The time delay between the two phases is known as the amortisation phase. This the key phase that we work on when performing most of our plyometric work. Reducing the amount of time it takes our limbs to overcome a lengthening action to producing a powerful concentric contraction which results in more power.

The goal of training the SSC is to produce the most amount of force in the least amount of time, in the right direction. Sprinting is the most pure example of the SSC at work. Ground contact times are in the region of 100ms and ground reaction forces during this short period of time are upwards of 3X bodyweight. Spend too long on the ground trying to generate massive amounts of force and you get left behind. Spend too short on the ground and don't develop enough force, you get left behind. So, if not getting left behind is in your best interests, plyometric training is for you.

In short, here's non-exhaustive list of all the benefits of plyometric training:

• AVERAGE POWER & VELOCITY
• PEAK FORCE & VELOCITY OF ACCELERATION
• RATE OF FORCE DEVELOPMENT
• ABILITY TO STORE/REDIRECT ENERGY
• LEVELS OF ACTIVATION IN THE CNS
• STRONGER MUSCULO-TENDINOUS UNIT
• INCREASE LOWER LIMB STIFFNESS
• MORE SPORT SPECIFIC SPEED & POWER
  

Over the course of a plyometric programme we want to develop a more efficient CNS that can produce greater levels of force, stronger lower limbs and an overall faster athlete. This is where only focusing on traditional strength training methods fall down.

In the next section I'm going to take you through how I programme them - this is based off my current plyometric programme that's available here.

The programme is split up into three phases performed over 8 weeks.

Phase 1:

Introduction to plyometrics. When starting a new programme this is an ideal place to start. If already doing plyos, you would use this as your deload phase between two programmes. In here the focus is on efficient landing mechanics, keeping volume very low and producing a lot of force. There's no emphasis being placed on short ground contact times because more often than not there is just a dead stop landing instead of repeated exercises. Typically this will last 2-3 weeks (25-30% of the programme) dependent on a person's starting position or the goal of the programme or the time of year.


Phase 2:

In phase 2 you begin to ramp up the intensity. This is the longest part of the programme, typically 3-4 weeks in length (50-60% of the programme). A larger amount of time has to be spent here as you build up the necessary volume of sub-maximal jumps. While phase 1 is focused on building technical proficiency in single jumps with maximal intent, phase two is about stringing together multiple sub-maximal jumps in a cyclical manner making it look a little more representative of what you do in sports. The most crucial point is that they are not done to fatigue - lots of reps induce fatigue and this then results in an inability to perform the exercises to their best. This phase is about getting the timing right and improving your co-ordination and producing the right amount of force in the right direction at the right time to get the correct outcome. The more time spent at this stage, the greater the potential for phase 3 is (obviously this comes with it's limitations too). Throughout the entire phase there's a gentle increase in intensity towards 85-90% but not quite hitting 100% just yet.

Phase 3:

This is the most intense phase and quite typically only lasts about 2 weeks. That's due to the fact that during phase 3, you accumulate a lot of fatigue and place yourself at increased risk of injury. These are used sparingly as if they are used in the wrong place in a training programme, you won't realise the full benefits of these. During phase 3 there's now an introduction of using the 'shock method'. This means increasing the load that's placed on the eccentric phase of the jumps to elicit the greatest possible adaptations. Exercises like depth drops or depth jumps will be very evident in this phase as you are trying to put all the pieces together. That is moving with maximal intent, in a cyclical pattern while trying to keep ground contact times as low as possible. There will be very little exercises in this phase, rest times will be high and focus and intent must be high to match that.

There are several other important factors that come into play when we are considering implementing a plyometric focused training programme. Training experience is one of them. How much training have you got under your belt? Are you a newbie in the gym or have you several months/years of training experience. This will determine your overall long term plan and also how you progress your sessions.

Those with a higher relative strength will also be considered different. Higher levels of strength mean theoretically you can handle more volume/load/advanced exercises. People who have in the region of a 2X bodyweight squat are considered more at the advanced stage and that's a consideration.

Previous injuries. If you have had a lower limb injury then you might not able to partake in a full plyometric programme and it might have to be adapted to suit you properly.

Your sport will also dictate what type of exercises are included. Exercises can be categorised by their direction - linear, lateral or rotational and each when of these will bring their own benefits. Knowing what the demads of your sports are and your primary goal of the programme will help to decide what exercises are included and which ones aren't.

In conclusion plyometrics are a very underutilsied and very potent training stimulus which requires little to no equipment. If you are looking for a change of programme or are looking to truly realise your sporting performance then plyometrics are for you.

Make sure you check out the plyometric programme available here. An 8 week introductory programme designed to help you sprint faster, jump higher and be an all round better athlete.