Maximal Aerobic Speed (MAS) based intervals is a unique metabolic conditioning training methodology as it allows for intervals to be pre-set to a percentage of an athletes vVO2max or MAS. Hence, the programmed MAS intervals are specific to an individual with a specific pre-determined speed, rather than being set to a pre-set work to rest ratio only. MAS training is now regularly applied within strength and conditioning practice, with previous research demonstrating significant improvements not only in aerobic performance, but also concurrent anaerobic performance measures (Dupont et al, 2004)  

Before implementing MAS based intervals within athlete preparation, an athlete’s 100% MAS must be first established, with the selected MAS testing method being highly dependent upon the athletes chosen sport. Once an athletes MAS score has been established, the strength and conditioning coach must decide what percentage of MAS an athlete will be trained at, the duration of each planned interval, the number of times the interval will be performed and how the MAS training will be periodised over the training mesocycle. Therefore, the aim of this short bite-sized course is to provide coaches with a greater level of clarity on the correct periodisation and programming of MAS training. 

Over four modules, the concepts of MAS testing, MAS testing considerations, MAS programming and periodisation, and group MAS training strategies are explored. MAS meso-cycle design, micro-cycle design, and the periodisation of MAS using a linear and undulating model are all explained, with working examples provided in real world coaching practice.  

Maximal Aerobic Speed (MAS) based intervals is a unique metabolic conditioning training methodology as it allows for intervals to be pre-set to a percentage of an athletes vVO2max or MAS. Hence, the programmed MAS intervals are specific to an individual with a specific pre-determined speed, rather than being set to a pre-set work to rest ratio only. MAS training is now regularly applied within strength and conditioning practice, with previous research demonstrating significant improvements not only in aerobic performance, but also concurrent anaerobic performance measures (Dupont et al, 2004)  

Before implementing MAS based intervals within athlete preparation, an athlete’s 100% MAS must be first established, with the selected MAS testing method being highly dependent upon the athletes chosen sport. Once an athletes MAS score has been established, the strength and conditioning coach must decide what percentage of MAS an athlete will be trained at, the duration of each planned interval, the number of times the interval will be performed and how the MAS training will be periodised over the training mesocycle. Therefore, the aim of this short bite-sized course is to provide coaches with a greater level of clarity on the correct periodisation and programming of MAS training. 

Over four modules, the concepts of MAS testing, MAS testing considerations, MAS programming and periodisation, and group MAS training strategies are explored. MAS meso-cycle design, micro-cycle design, and the periodisation of MAS using a linear and undulating model are all explained, with working examples provided in real world coaching practice.  

Maximal Aerobic Speed (MAS) based intervals is a unique metabolic conditioning training methodology as it allows for intervals to be pre-set to a percentage of an athletes vVO2max or MAS. Hence, the programmed MAS intervals are specific to an individual with a specific pre-determined speed, rather than being set to a pre-set work to rest ratio only. MAS training is now regularly applied within strength and conditioning practice, with previous research demonstrating significant improvements not only in aerobic performance, but also concurrent anaerobic performance measures (Dupont et al, 2004)  

Before implementing MAS based intervals within athlete preparation, an athlete’s 100% MAS must be first established, with the selected MAS testing method being highly dependent upon the athletes chosen sport. Once an athletes MAS score has been established, the strength and conditioning coach must decide what percentage of MAS an athlete will be trained at, the duration of each planned interval, the number of times the interval will be performed and how the MAS training will be periodised over the training mesocycle. Therefore, the aim of this short bite-sized course is to provide coaches with a greater level of clarity on the correct periodisation and programming of MAS training. 

Over four modules, the concepts of MAS testing, MAS testing considerations, MAS programming and periodisation, and group MAS training strategies are explored. MAS meso-cycle design, micro-cycle design, and the periodisation of MAS using a linear and undulating model are all explained, with working examples provided in real world coaching practice.  

The Your Gym Sports Performance S&C Foundational course introduces practitioners to the fundamental key principles that underpin the strength and conditioning process, whilst preparing coaches for future enrolment on our flagship Level 4 Strength and Conditioning educational pathway. This unique online learning experience outlines the key objectives of a strength and conditioning coach, the multi-disciplinary team, and the overall performance training and injury prevention process. Furthermore, practitioners are introduced to vital theoretical concepts including the force – velocity – power relationship, bioenergetics, motor learning models, and much more.

Finally, coaches are tutored on the essentials of periodisation and programming, and how to implement effective warm up strategies within practice. All this is underpinned by additional video tutorials, learning materials, and a variety of online assessment methods, with links to our extensive exercise library.

Our S&C Foundational program aims to prepare, develop and motivate coaches within their personal practice, whilst introducing practitioners to the foundational principles of strength and conditioning and performance training.                 

Strength training is a vital part of the performance training recipe, allowing athletes to generate large ground reaction forces and joint torques when accelerating off the mark, jumping to maximal height, change direction at rapid speeds, striking an opponent, withstanding collisions, and performing optimally within endurance sports. 

However, several factors need to be considered when designing strength programs, from exercise selection, transfer of training effects and periodisation model selection. Therefore, the aim of this short course is to provide performance coaches with clarity on strength training program design, and to help coaches solve this performance training puzzle. 

Over four modules, the concepts of exercise selection, meso-cycle design, micro-cycle design, linear, modified linear, undulating and concurrent periodisation are all explained, with working examples provided in real world coaching practice. Fixed, incremental, and wave loading methods are all explored, along with other vital strength training concepts such as minimum effective volume, maximum recovery volume, volume of load, overreaching and Prilepins dose tables.