Build Speed. Use It.
An 8-week performance coaching program for agility handlers who want to run faster and bring more athleticism onto course.
Train your sprint. Learn what drives performance. Get your running personally reviewed every week.
8 weeks | $148USD | Limited spots
The Performance Curriculum
Your sprint doesn't exist in isolation.
How you train, eat, sleep, recover, warm up and prepare for competition all affect how much performance you can actually produce.
What You'll Get
Week 1 | Train for Speed
How speed training actually works. Training fresh, producing high quality efforts, taking enough recovery between sprints, and knowing when you've done enough.
Week 2 | Warm Up to Perform
Prepare your body for speed and power. Learn what belongs in a performance warm-up, what doesn't, and how to re-warm when agility inevitably leaves you standing around.
Week 3 | Fuel + Hydrate
High intensity work requires fuel. Learn how to support sprint training and agility performance without turning nutrition into another full time job.
Week 4 | Recover + Adapt
Training is the stimulus. Recovery is where you adapt. We'll cover sleep, soreness, fatigue, spacing hard sessions and knowing when your body is ready to produce speed again.
Week 5 | Build the Athlete
Strength. Power. Speed. Conditioning. Learn how these qualities work together, where your own weak links may be, and why simply becoming “fitter” doesn't automatically make you faster.
Week 6 | Bring Speed to Agility
You need to accelerate, brake, change direction, rotate, handle, make decisions and accelerate again. We'll look at what it takes to turn straight-line speed into usable speed on course.
Week 7 | Perform on Trial Day
Your fitness only matters if you can access it when you need it. Learn how to manage warm-ups, downtime, food, hydration, multiple runs and long competition days so you're prepared when you step to the line.
Week 8 | Taper + Peak
More training isn't always the answer. Learn how to adjust training leading into an important event so you arrive fresh, sharp and ready to perform.
This Is Sprint Lab
Sprint Lab is:
- 8 weeks of performance-focused sprint training
- Structured sprint workouts and drills
- Weekly personal sprint reviews
- One clear individual coaching priority each week
- Performance education built specifically around the demands of agility
- A small cohort of dedicated handlers
- An opportunity to train speed consistently enough to actually see what changes
This is about performance.
We're going to train. We're going to look at the results. We're going to make adjustments. And then we're going to train again.
What Sprint Lab Isn't
It's not individualized fitness programming.
We'll work through the Sprint Lab training together. Your individual coaching comes through your weekly sprint review and the specific priorities I identify for you.
It's not unlimited coaching access.
You'll have a clear structure for coaching throughout the eight weeks, including one sprint video of up to 30 seconds each week for personal review.
It's not injury rehabilitation.
Sprint Lab is performance training for handlers who are able to participate in sprint training. It doesn't replace assessment or treatment from an appropriate healthcare professional.
How Sprint Lab Works
Sprint Lab starts Monday, September 14 and runs for 8 weeks.
Everything happens inside a private Facebook group, so your training, education, coaching and sprint reviews are all in one place.
Your Weekly Training
Each week, you'll have a clear training focus and sprint work to complete. The goal is high quality, intentional training that builds toward better performance, not simply doing more for the sake of doing more.
Weekly Performance Education
Each week, I'll teach you one of the pieces that goes into preparing for your best performance.
You'll get a written lesson plus a video lesson from me, covering everything from training for speed, nutrition and recovery to trial-day preparation and tapering for an important event.
Your Personal Sprint Review
You'll have the opportunity to submit one sprint video of up to 30 seconds each week directly in the Facebook group.
Sprint reviews happen every Tuesday.
I'll personally review your video, identify the biggest opportunity I see, and give you a clear coaching focus for what to work on next.
Submit. Get coached. Apply it to your training. Come back the following week and let's see what changed.
8 Weeks to Build Toward Something
We'll use the full eight weeks to build your speed and athleticism while teaching you how to prepare for an important event, manage your training as it gets closer, and arrive fit, fresh and ready to perform.
Start date: Monday, September 14
Length: 8 weeks
Where: Private Facebook group
Sprint reviews: Tuesdays
8 weeks | $148USD | Limited spots
Train for the Moment That Matters
Speed isn't something you either have or you don't. You can train it.
Sprint Lab brings together better sprinting, smarter training, and intentional event preparation so you can build toward the events that matter to you and arrive fit, fast, fresh, and ready to perform.
Don't just hope you're ready. Train for it.