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Benefits of the Explosive Speed Training System

​Speed Training Academy (S.T.A)  is an online personalized coaching and training solution for male and female athletes 17 years to masters level. We are a sports performance coaching business catering to athletes participating in:

  • Track events: 100m, 200m, 400m, 100m hurdles, 110m hurdles, 400m hurdles, and relays.

  • Fitness and Recreational Running Events: 1 mile, 5km (3.1 miles), and 10km (6.2 miles).

  • Team sports athletes: fast bowlers in cricket, football/soccer, rugby, and field hockey players and other team sports athletes seeking to improve their running speeds.

 

Our performance-based solutions assist you, the athlete

  1.  Not to prematurely quit track if you are a post-high school, post-secondary school, or post-college athlete.

  2.  To train S.M.A.R.T.

  3.  To reduce the barriers between work and accessing a system to facilitate training, post-high school, post-secondary school, or post-college.

  4.  Access technology solutions to empower training at times that fit your daily schedules.

  5.  Access technology solutions for assessments, testing, and monitoring training programs with interactive feedback.

  6.  Intensify, increase, or further improve the quality, value, or extent of your running events and running-related activities via our Explosive Speed Training System (E.S.T.S).

Reach out for help to improve acceleration, top-end speed, and overall running speed, and start the journey to explosive speed.

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​​Explosive Speed Training Principles

At Speed Training Academy, the foundational principles guiding our speed development programs are

  1. Sprinting is a skill that is amenable to the learning process. Humans are “natural” runners. However, sprinting skills are not “natural.” Sprinting is a complex, ‘open,’ cyclical, neuromusculoskeletal skill.

  2. Speed is a scalar measurement providing information on the relationship of how distance is covered with respect to time. Speed is directly related to the distance covered and inversely related to the unit time taken to cover the distance. 

  3. Force application on ground contact drives sprinting skills, and force on ground contact determines speed.

  4. Speed is the engine, and sprinting is the chassis.

  5. In running events from 10m to 400m, there are three performance requirements:

    1. Acceleration competence and efficiency. Positive acceleration into the maximum speed phase 

    2. Attaining top-end speed (maximum speed, maximum velocity).

    3. Tolerating “negative” acceleration (speed maintenance, speed endurance, deceleration) after the maximum speed phase

  6. There are three things the coach and athlete consider in planning each training session:

    1. Are we working on acceleration?

    2. Are we working on maximum speed?

    3. Are we working on speed maintenance?

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Who Are You? Are You

  •  Recreational runners?

  •  Fitness runners (1.6km, 5km, 10km)?

  •  Track sprinters (100m, 200m, 400m)?

  •  Track hurdlers (100mH, 110mH, 400mH)?  

  •  A post-high school sprinter or hurdler?

  •  A post-collegiate sprinter or hurdler?

  •  A masters-level sprinter or hurdle athlete?

  • A team sport athlete whose playing position and performance success depends on speed running?

 

As a Speed-based Athlete, Are You Struggling With One or More of these Performance Pains

  •  Your diet - what to eat pre-, during, and post-training.

  •  Not being fast enough to win races or make finals.

  •  Too slow to evade or get away from your competitors.

  •  Not finishing in the lead pack or middle of the pack in your fitness races.

  •  Poor and ineffective running, sprinting, and hurdling techniques.

  •  Not strong enough to produce the necessary power to run faster.

  •  Running out of gas/steam during the last 150 meters of your 400m or 400m hurdles race(s).

  •  Running out of gas/steam during the last mile of your 5km, 10km race(s).

  • Inadequate straight and multidirectional acceleration and speed. 

 

How Does the Speed Training Academy (S.T.A.)  System Assist? We

  1.  Offer a free, no obligation 30 minutes consultation online discovery session.

  2.  Listen and take note of your challenges and frustrations,

  3.  Listen and take note of what your thoughts are on solving your challenges.

  4.  Listen and note your short-term, medium-term, and long-term performance goals.

  5.  Determine if each potential client is a good fit for a potential athlete-coach working relationship.

 

Your Solution is Process-oriented

STEP 1: BOOK a FREE, NO obligation 30-minute consultation. This an opportunity for each potential client and us to determine if your running, sprinting, or hurdling project is feasible.

STEP 2: BUY the Sprinting and Running Testing (S.R.T) package.

STEP 3: Review your assessment/testing results with us.

STEP 4: BUY the Explosive Speed Training System (E.S.T.S) plan.​

 

Sprinting and Running Testing (S.R.T)

A typical S.R.T  package covers  5 days of testing and is necessary for the coach to design your Explosive Speed Training System (E.S.T.S)  plan effectively. Without any initial benchmarks, designing your Explosive Speed Training System (E.S.T.S) plan would surmount nothing more than spitting in the wind. Testing components are:

  1.  S.W.O.T analysis

  2.  Relevant injury and medical history

  3.  Musculoskeletal movement screen

  4.  Gait analysis

  5.  Acceleration and maximum speed testing

  6.  Strength and power testing

  7.  Anaerobic endurance testing

After completing your assessment package, results are analyzed and discussed with you, the client. The next and final step is to buy the Explosive Speed Training System (E.S.T.S).

 

Explosive Speed Training System (E.S.T.S) Plan Features

  1. CRUCIAL – Signing an athlete-coach contract is necessary before a coaching relationship can start.

  2. Periodized training program delivered via an online training management system.

  3. Injury prevention protocols and dynamic warm-up routines

    • Multi-modal strength and power development drills and exercises

    • Stamina training to improve anaerobic capacity and power.

    • Suppleness and mobility for muscles, tendons, and ligaments.

    • Video analysis of strength training lifts (e.g., cleans, snatch, C.M.J.), running, sprinting, and hurdling activities from training and competition.

    • Nutritional advice or coaching based on the ketogenic or low carbohydrate diet.

  4. Recovery and regeneration advice on using active modalities (dynamic exercises, electrical neuromuscular stimulation – E.M.S., flossing, and myofascial rolling).

  5. Online monitoring, feedback, and comments via an athlete management system.

 

Client Support System

Explosive Speed Training System (E.S.T.S) Plan

Speed Training Academy offers each client purchasing the Explosive Speed Training System (E.S.T.S) plan, a client support system.

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​Primary support 

Daily Training Diary 

  1. At the end of each training session, please insert all metrics relevant to each training session for each exercise/drill. 

  2. Fill out the training diary which accompanies each training session. For success, fill out the training diary within 15 – 20 post-training program. The benefit to the successful training progression is that it provides the coach time to tweak the next day’s session based on data inserted for each activity and the completed training diary. 

  3. Time and effort in completing the two tasks above ensure the population of the visual dashboard generated with each training program. This dashboard gives the athlete an equal partnership in the success of the training plan.

  4. NO logged data for each exercise and the training session equals NO feedback on the gains from the relevant training session.

 

Secondary Support

Skype Call

  1. Skype calls for each client sprinter and hurdle athlete are per the categories below. Each client will receive a time appointment for the Skype call based on mutual suitability for both client and coach. Note that coaching and the work week run from Monday to Saturday. 

  • Elite and world-level male and female sprinters and hurdlers (top 200 World Athletics Ranking) have a 30-minute Skype call every two weeks. Calls are on Sundays between 6 pm and 10 pm Atlantic Standard Time (AST - Barbados). Adjustments will be made for clients in other time zones. 

  • Sprinters and hurdlers, male and female (World Athletics ranking 201 – 800), a 30-minute Skype call on the final Sunday of each training month between 6 pm – 10 pm Atlantic Standard Time (AST - Barbados). Adjustments will be made for clients in other time zones. 

2. Skype calls for each fitness runner, recreational runner, and team sport athlete are monthly and 30 minutes in duration. Each client will receive a time appointment for the Skype call based on mutual suitability for both client and coach.

3. Note that the coaching and work week runs from Monday to Saturday.

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