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Managing Stress and Controlling the Controllables at Atlas High Performance Centre

14/4/2025

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Managing Stress and Controlling the Controllables at Atlas High Performance Centre

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

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

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Protein Intake for Athletes: How Much, When, and What to Eat

14/4/2025

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Protein Intake for Athletes: How Much, When, and What to Eat

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

This week’s focus? Protein intake - specifically:
  • How much protein do you need?
  • When should you be eating it?
  • What should it actually look like on your plate?

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Effective Goal Setting: A Practical Framework for Athletes

14/4/2025

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Effective Goal Setting: A Practical Framework for Athletes

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

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

The full presentation is available at the end!


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Unlock Your Speed: Performance Assessments Now Available at Atlas High Performance Centre

10/4/2025

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​Unlock Your Speed: Performance Assessments Now Available at Atlas High Performance Centre

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

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

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Best Exercises to Improve Sprint Speed

10/4/2025

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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.

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Performance Assessments at Atlas High Performance Centre – February 24th

13/2/2025

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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.

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

9/1/2025

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​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.

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

9/1/2025

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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.

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

9/1/2025

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​​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.

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

7/1/2025

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​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.

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  • Home
    • Contact
    • Meet the Team
  • WHAT WE DO
    • Adults >
      • PERSONAL TRAINING FOR PERFORMANCE
      • SMALL GROUP PERSONAL TRAINING
    • Youth Athletes >
      • SPEED SCHOOL
    • Team Strength & Conditioning Sessions
  • WHO WE HELP
    • Client Success Stories
    • What People Say About Us
  • FREE STUFF
    • EBOOKS >
      • Performance Nutrition Guide
    • ATLAS HIGH PERFORMANCE PODCAST
    • Written Articles