A taste of what you’ll get — progressive, track‑tested plans with clear weekly objectives.
Each year, our first 12-week training phase begins in early November and continues through the end of January — a focused block designed to build speed and conditioning for the indoor season in February. After a short recovery break in March, our second 12-week phase runs from April through June, preparing athletes to peak for outdoor championship competition in July.
Athletes complete 2–3 gym sessions weekly focused on rate of force development (RFD), elasticity, and hamstring resilience. The goal isn’t hypertrophy but the ability to apply force quickly and efficiently — supporting both sprint mechanics and running economy.
Sessions emphasize explosive and elastic work: jump squats, Olympic-style lifts, and resisted accelerations to train RFD, alongside plyometric patterns like hops, bounds, and medicine-ball throws for stiffness and reactivity.
Hamstring durability is reinforced through eccentric lifts such as RDLs and Nordic curls, complemented by single-leg control work for balance and stability. Together these elements enhance stride power, protect against injury, and sustain top-end speed throughout the season.
Every season starts by circling the goal meet, then working backward to design the rhythm of training. This ensures every phase — from base to taper — lines up with peak readiness when it matters most.
The final six to eight weeks emphasize specific rehearsal work: race modeling, block setups, and timed efforts at meet intensity to fine-tune mechanics under pressure.
A structured taper follows, reducing load while maintaining sharpness through short, high-quality efforts. The result is an athlete who arrives rested, coordinated, and ready to express full speed on race day.