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🚨DON’T OVERCOMPLICATE YOUR SPEED DAYS🚨 3 x 20m bound 2 - 3 x 30m fly w/ 20 - 30m run up 5 x 5 hurdle hops Lift if you want after. Nothing fancy, just get it done.

🚨IT’S NOT JUST WORKOUTS🚨 30m flys yesterday and almost every athlete PR. Yes, workouts are crucial… But the most noticeable thing were sprint mechanics being SIGNIFICANTLY better for everyone. Make better, solid mechanics a priority early!

🚨REMINDER TO ATHLETES🚨 If you’re not locked in now, the show is goes on without you. Championship season is around the corner and those that are trying to compete for a medal will get more attention. Things are ramping up quickly. Either you in or you out!

🚨THE FUN TRACK IS AROUND THE CORNER🚨 Post break it’s time to: - ⬆️ intensity and ⬇️ volume of workouts - develop good and consistent recovery habits - focus on main event(s) - fine tune technical aspects (blocks, race model, etc) - mentally lock in and have a routine

🚨REMINDER🚨 Everyone asks “what is the best workout for xyz” Remember: There are no universal “magic” workouts. Look at the athlete, look at what they need, build off that.

🚨REALITY🚨 Running D1 track is going to be come almost impossible with the roster limits. D2/D3 will become significantly more competitive. Walking on won’t be so easy anymore. Look everywhere, get your grades right, get your times right!

🚨ATHLETES🚨 Being great at your sport requires INVESTMENT. Time, money, energy, your mentals, etc… Nothing just happens. Are you willing to invest or not? Make sure you ask yourself this question!

🚨ATHLETES🚨 Teach yourself how to be present. So many focus on the next rep instead of attacking what is right in front of them. So many focus on the next race instead of attacking the one they are currently in. Deal with the current moment first!

🚨ATHLETES🚨 The sprinter that runs the 100m well but can run all the sprint events and will do ANY relay… Is MORE valuable to the team… Than the sprinter who kills the 100m and ONLY does the 100m. Don’t be a one trick pony.

🚨ATHLETES🚨 You all get the same 24 hrs. How you choose to use them is up to you. You control your own destiny.

🚨COACHES🚨 At this point of the season with championship around the corner and a multitude of meets… There is NO NEED to add MORE to your athletes plates. If you didn’t do it earlier, window may have passed. Fresh and fast is 🔑 now.

🚨ATHLETES🚨 You’re asking the wrong questions… Dont ask “can my times get me D1?” Ask “can I even compete at the D3 or other divisions.” Take a real honest look at where you stand in the grand scheme of things. And prioritize the school FIRST!

🚨ATHLETES🚨 If your sleep cycle sucks, you eat horribly, and you don’t actually actively address your recovery… STOP ASKING ABOUT SUPPLEMENTS OR PRE WORKOUT! Those 3 are the easiest things to take care of without throwing away cash. Get that right first!

🚨TRUTH ABOUT CAPTAINCY🚨 It’s not a title that lets you get away with things or gives you special privileges. It means you’re the standard and you are expected to represent your team and yourself as such. Not many are cut out for it nor do they deserve that responsibility

🚨COACHES🚨 Everyone has one truly tough workout they do, many a few weeks before the big meets. My go to: 2 x 200/200 (45 sec between reps/full recovery) May make it 200/100 for some athletes. What’s your go to workout?⬇️

🚨REMINDER🚨 For all sports speed matters. There’s nothing wrong with “training like a sprinter” over the summer if you play a different sport. In fact it will help you in the wrong run!

🚨BEFORE YOU COMMIT🚨 1. find a SCHOOL that suits academically and socially 2. make sure you LOVE THE SPORT 3. see if the school has a track program 4. research the program history/success/coach 5. repeat number 2

🚨ATHLETES🚨 Stop focusing on the seed time. You have your lane… shut up and run. Everyone starts at zero. Anything can happen on any given day. Just race.

🚨COACHES🚨 If you aren’t giving 100% every day you show up… Don’t expect the athletes to give it back 🤷🏿‍♂️ Effort is a two way street. And when both coach and athletes are on the same page effort wise that’s when results will come!

🚨REMINDER🚨 The faster you are… The harder it gets to get even faster. No you have not peaked. However what you did previously may not work now. You just need to find new stimulus. And it’s going to take time. Work towards finding a solution before you give up.