A-Z of Program Design: Maximal Aerobic Speed

A-Z of Program Design: Maximal Aerobic Speed

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 athlete’s vVO2max or MAS. Hence - the programmed MAS intervals are specific to an individual with a specific predetermined 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 in 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 athlete's chosen sport. Once an athlete's 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 mesocycle 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.

Learning Outcomes

At the completion of this course, you will understand:

• The bioenergetic systems and they relate to aerobic and anaerobic performance, including desired training adaptations that occur as a result of MAS training
• How to test for MAS, and the additional factors that should be considered when testing for Maximal Aerobic Speed
• How to correctly program and implement submaximal, maximal and supramaximal MAS training, using varying MAS training methods including the EuroFit, Grid, and Tabata MAS training methods
• How to correctly periodised and implement MAS training within a pre-season and in-season training phase
• How to correctly periodised and implement MAS training within speed and agility training, technical / tactical training and as a stand-alone session

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