(This is a typical workout session AFTER an athlete has completed "1. Intro Pak" and "2. Form/Gait + Dynamic Drills Paks.")

Every workout has a personalized/athlete-centric focus based on your UNIQUE developmental needs and goals.  With those guideposts in mind, below is a GENERAL outline of a typical workout: 

1. Discussion:  Athlete Status Check, Session Goals
2. Warm-up: Easy, increasing, effort run. (3 to 5, out of 10 effort.)
3. Stretching:  Static (general/lite).
4. Drills: Dynamic (to warm-up AND improve form/gait, running technique, range-of-motion/strength)
5. Accelerations: progressively faster.
6. Workout:  Event, distance or race/sport specific.
7. Strides: Progressively slower.
8. Warm-down: VERY easy, decreasing, effort run. (5 to 2, out of 10 effort.)
9. Stretching:  Static (targeted/lite).
10. Discussion: Key session takeaways, training: guidelines/goals, and/or tips & advice.

Specialized Equipment May Include: 
Video Analysis(iPad w/ Digi-pen): form, gait, foot-strike; Garmin Run-HRM biometric data tools; Speed Ladders, Speed Sack/Harness/Sled, Plyometric/Jump Box, Wicket Hurdles: gait/form, Leg-Drive Resistance Bands, Multi-Cones: form/speed runs, Starting Blocks, FS Hurdles: Drills/Stretches; Horizontal Jumps(LJ-only): 2/4/8-Step Marks, Take-offs: springboard/box; chair landings, and more...

Session Duration: 
60, 75, or 90-minutes.   

Session Goals:
1. Adequate warm-up/warm-down for injury prevention and to initiate the recovery process. 
2. Proper drills to optimize form/gait, cardio fitness, and speed/strength development. 
3. Athlete-specific (1-on-1) coaching to maximize your training benefits w/ customized key workouts (cardio, speed/agility, strength/flexibility) to achieve your performance goals.  
4. Our purpose together is to do the LEAST amount of work necessary to achieve your goal.  We train consistently SMART, not constantly hard.