Speed is a skill. Strength and power training prepare the body to express it. We coach all three together, then adjust the mix to the athlete's age, sport, readiness and goals. Speed is a valuable performance quality in most sports, and one of the first qualities to decline without training, which is why it sits at the top of everything here.
Everyone starts the same way. The Athlete Starter Block, then one of three tracks, prescribed from the numbers.
Athlete, adult or rebuilding after injury, the first purchase is the same. One Starter Meeting, six coached training sessions and a progress review, one price. It gets you through the door, builds the routine, and gives us the numbers to place you on the right track. You never have to pick a program before you know what you need.
First meeting. A look around, the apps set up, a few baseline numbers (height, mobility, core and a few jumps on the force plates) and your sessions locked in. About 30 minutes, with the parent for athletes. Nothing to prepare for.
Six coached sessions. Two a week for three weeks or three a week for two weeks. The coach sets the frequency from the baseline numbers, age, goals and readiness.
Review after six. Your numbers, your track and your ongoing dose. Then you start on Speed Foundation, Speed Performance or Athletic Performance.
Your track is your ongoing membership. It sets which sessions you book and what they are for. The coach prescribes it after the Starter Block, from the baseline numbers, readiness, goals and your week. You do not choose it from this page.
Who: athletes before the growth spurt, as a guide girls 10 to 13 and boys 11 to 14.
You book: two Speed Sessions a week, one acceleration day and one max velocity day. Each session is speed work followed by gym work. No separate gym days at this level.
Outcome: the skill of speed and the coordination under it, built while the window is open.
Who: athletes during or past the growth spurt, with a body ready for the gym.
You book: two to three coached sessions a week to start. Monday is usually acceleration. If the athlete trains Monday, Tuesday may be upper-body gym work instead of a second acceleration session. If Monday is unavailable, Tuesday may be the acceleration day. Wednesday to Friday may be max velocity or gym work as prescribed.
Outcome: speed, strength and robustness together. Built for athletes pursuing higher levels of sport, and a body set up for life.
Who: adults, and athletes not sprinting right now, rebuilding after injury or not yet ready for speed work.
You book: Performance Gym Sessions at 7:30am and 8:30am Monday to Friday, or 6:15pm Monday to Thursday. Two a week includes the recovery work. Three is the destination for most.
Outcome: keep your performance or set new PBs. Athletes move across to Speed Performance when the body is ready.
Tracks bill every 4 weeks through Ezidebit, three month minimum from the day you start one, then rolling with four weeks' notice. The block price is paid once and separately.
Two kinds of session. Speed Sessions are for Speed Foundation and Speed Performance. The session type is prescribed by the coach. For example, an athlete may complete acceleration on Monday and upper-body gym work on Tuesday, rather than sprinting twice in a row. If Monday is unavailable, Tuesday may be the acceleration day. Performance Gym Sessions are for Athletic Performance, while Speed Performance athletes may be prescribed a Performance Gym Session inside selected Speed Session times. Your membership decides which ones you book.
On a phone, swipe left to see the full week. Your coach confirms your exact days and times.
| Time | Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|---|
| 5:55am | Speed SessionAcceleration | Speed SessionAcceleration or prescribed gym | Speed SessionHockey fields, 6:00amNothing at the gym at 5:55 | Speed SessionMax velocity or gym | Speed SessionMax velocity or gym |
| 6:30am | Speed SessionAcceleration | Speed SessionAcceleration or prescribed gym | Speed SessionMax velocity, at the gymSpeed Session at the fields, 6:45am | Speed SessionMax velocity or gym | Speed SessionMax velocity or gym |
| 7:30am | Performance Gym SessionAthletic Performance | ||||
| 8:30am | Performance Gym SessionAthletic Performance | ||||
| 4:00pm | Speed SessionAcceleration | Speed SessionAcceleration or prescribed gym | Speed SessionMax velocity | Speed SessionMax velocity or gym | Speed SessionMax velocity or gym |
| 4:45pm | Speed SessionAcceleration | Speed SessionAcceleration or prescribed gym | Speed SessionMax velocity | Speed SessionMax velocity or gym | Speed SessionMax velocity or gym |
| 5:30pm | Speed SessionAcceleration | Speed SessionAcceleration or prescribed gym | Speed SessionMax velocity | Speed SessionMax velocity or gym | Speed SessionMax velocity or gym |
| 6:15pm | Speed SessionAccelerationPerformance Gym SessionAthletic Performance | Speed SessionAcceleration or prescribed gymPerformance Gym SessionAthletic Performance | Speed SessionMax velocityPerformance Gym SessionAthletic Performance | Speed SessionMax velocity or gymPerformance Gym SessionAthletic Performance | |
For Speed Performance, "gym" in the table means a Performance Gym Session run inside a Speed Session time. The 7:30am and 8:30am Performance Gym Sessions are for Athletic Performance. Your coach confirms the exact days, times and training mix. Wednesday morning Speed Sessions are at the hockey fields at 6:00am and 6:45am, with one at the gym at 6:30am and no 5:55am class.
Our timetable expands when we move to the new facility. We confirm the schedule available to you before you start.
Everyone starts the same way. The Athlete Starter Block, then we place you on the right track with the right weekly dose.
Apply for a quick callThen the $299 Starter Block · Starter Meeting · six coached sessions · progress review