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

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.

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.​

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.

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!

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.

If there's a silver lining to be found in anything, I'll find it. Having the extra bit of time during lockdown has been a god send for me (and you). Extra time to absolutely nerd out on reading research papers and brush up on some of the stuff that I haven't particularly looked at in quite a while. Recently I've been looking into isometric muscle contractions and their role in maintaining/developing strength and including them in a programme with plyometrics and speed work. No matter how far I go down the rabbit hole , it all ends up back in one place, The Brain & The Nervous System. In  reality, when we talk about sports performance from a physical and a technical/tactical perspective we can't get away from the fact that The Brain rules everything. This article should help shed some light on that!

In the majority of field sports, the victor is usually the athlete who can get from A to B in the shortest time possible. Being able to get to the ball before your opponent, getting into position quicker, making a 40 yard defensive run to win back possession, all critical moments in a game. These are the moments that can decide whether you're on the winning or losing side, I know which side I'd prefer to be on. Understanding how different factors can affect your overall speed is crucial for developing an effective training programme.

The second most important thing to understand is that there are vast difference between elite level sprinters and field sports athletes. Think about the amount of times that you will reach top end speeds? The likelihood is that you probably won't, and if you do, it will probably be because someone made a mistake on the pitch and you're bustin' your ass to try and recover for them. Everybody remember the time Cristiano Ronaldo raced a Spanish sprinter and was quicker than him around slalom poles? Is Ronaldo quicker than the sprinter? No he's not. But is he more efficient at accelerating, decelerating quickly and then accelerating again? Absolutely yes, and it's what makes him one of the best athletes in the world. Anyways, the point is, that instead of looking at top end speed improvement, the majority of your focus should be in the acceleration phase of sprinting. Everything less than 40m should become your sole focus. Anything outside of that would be a waste of precious training time to produce meaningful improvements in your specific sport. Accelerating, decelerating and changing direction is what will determine your success in your chosen sport. Not becoming a world class elite sprinter.

Now that that little introduction is out of the way, we can get into the meat of the dish. What factors affect our ability to accelerate quickly, what can we affect and what can't we?

Injuries are the worst - at least for those of you who are consistently active and train regularly. It might be an over-exaggeration but that's how it feels. Obviously, there are many things happening in the world on a daily basis that are far worse than being injured for a smaller period of time, but we tend to not think like that.

82 Days & Counting​

Over the next couple of days we are going to explore what really matters when it comes to nutrition. By the end of this series, everything will be a lot clearer and you will finally be able to structure your own nutrition regardless of your goal.

​Below is the different elements of structuring a nutrition programme for an individual, ranked in order of importance from most to least. The most important at the bottom and the least at the top. How many people have you known to ask about what supplements they should be taking, without ever having thought about the important things that precede it. Unless those things are in place and taken care of, then supplements are pretty much null....

When it comes to nutrition there's a tonne of places putting out information, but is it the right information? We have big TV companies producing shows but are they recruiting the right people to share that information. The reason I say this is because how many times have you been told something by someone in relation to nutrition, only for someone else to tell you something else contradictory a mere 60 minutes later? Trust me I hear it all the time. 

There isn't many things I haven't heard when it comes to nutrition from a variety of different people. But don't worry, once you've finished reading this (trust me you're going to want to keep reading), you'll know almost all you need to know about nutrition. Then you can get on with the more important things in life like enjoying yourself and not worrying about whether you can have that chocolate bar or ice cream at the weekend if you're trying to lose fat!

The rise in access to information regarding health and fitness over the last several years can only be described as a good thing right? Yes, to a certain extent. If your an athlete, then it may be doing you more harm than good to pay too much heed to most of this information. What I'm referring to is the tendency for athletes involved in sport to mould their own training programme mirroring that of their favourite insta star or youtube sensation. The problem arises when they start training more like a bodybuilder focusing more on body composition and less on developing the necessary components that will contribute to athletic success. This latest addition to our blog is going to cover one major detail that very rarely gets discussed in relation to athletic development and sports performance, the Force-Velocity curve (below).

Landing mechanics are exactly as they are implied, the mechanics of movement during the landing phase of a jump-landing movement. The importance of these are that nearly every sport (bar a select few) involve some sort of jumping-landing manoeuvre. The more prevalent these movements are, the more important correct landing mechanics become. These can also be extended to any movement which follows a land like changing direction or sprinting as your landing sets the foundation for the movement that follows. The following discussion will take you through exactly what you need to know both as a coach and as a players so you can better understand why they are significant.

In part 1 we spoke about what the core was. We gave a detailed outline of the muscles/actions involved in the core musculature to set the foundation for the following discussion. It is recommended that if you haven't read it, you get over and read it right now by clicking here.

The anterior cruciate ligament (ACL) is one of the most commonly injured areas of the knee. For those of you who have sustained one, will know it's a difficult (but not impossible one to come back from). There are roughly 1000 new ACL injuries every year in Ireland. So with approximately an 80% success rate from surgery, that's almost 200 people every year who may not play sport again! Not even beginning to talk about the implication to movement alone, work etc. So let's talk about it in more detail.

Homoeostasis, is a mechanism within the body that keeps physiological processes functioning optimally. Stressors, are external events which essentially alter the processes in some form. For example, the weather becomes really hot and you begin to sweat. The stressor here is the heat, the homeostatic response is the body producing sweat to act to cool the body down. The human body is an amazing thing, constantly changing and adapting to the external environment to contain and preserve its internal well-being. ​

This week’s instalment is aimed at providing you with a better understanding of HOW to integrate resistance training into a youth athletes training programme. It is not only enough to know the benefits but also how to safely implement it, considering all the variables that go along with programme prescription.
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The prescription of a strength and conditioning programme integrating some form of resistance training depends on a variety of different factors. As spoken about in the previous article, youth athletes should only begin resistance training when they are adequately able to follow instructions and are correctly supervised by an educated and experienced practitioner. The notion that children are too young is farfetched and unfortunately is negatively affecting the development of the majority of them.