Free Training Guides
Free training guides
These are the protocols we actually use and coach. No email wall on the content itself — if you want them delivered and updated, join the community.
The Sprint Start Protocol
Block setup, first three steps, and the shin-angle progression. The most common mistake is standing up too early, and the fix is not "stay low" — it is a specific drill sequence.
Acceleration to Top-End Transition
The 20–40m zone where most high school races are won and lost. Includes the wicket progression and how to know when you are transitioning too early.
Prelims, Semis and Finals in One Day
Multi-round meet management: warm-up volume between rounds, what to eat, hydration timing, and how to avoid leaving the race in the prelim.
In-Season Strength Maintenance
How to keep the weight room from stealing your legs during a competition block. Volume and intensity targets by week.
Connective Tissue and Injury Resilience
Tendon and fascia loading for sprinters and jumpers, and why most hamstring programs start too late.
Get them as PDFs
Join the community and every guide above comes as a downloadable PDF, plus new ones as we write them.