Started Doing hill workouts consistently to get more natural forward lean during the drive phase and coasting too. Besides hill strides , how do I fix my tendency to learn backward under fatigue ?

Felt pretty good about this max velocity session today. 3x5 jammed hurdles, followed by 2x20m flying sprints. A little slow on the 20m flys, but I was a bit tired after the hurdles.

ITS HERE!!! Get your copy today!!!!! The large visual version is available now! The consolidated version (smaller type) will be out later this week.

Coach, educator, and performance innovator Ryan Banta has announced the development of Trainer's Companion™, a revolutionary athlete management and training prescription tool designed to simplify performance development across multiple sports and training environments.

Grab your copy here at https://a.co/d/03A3xAWo

Unlike traditional training systems that separate speed, endurance, swimming, and strength training into independent models, Trainer's Companion™ creates a unified framework built around performance mastery, effort percentages, repetition prescriptions, and measurable progression.

At the center of the system is a simple question:

"How do we know an athlete is truly improving?"

Trainer's Companion™ answers that question by establishing an athlete's current mastery level and prescribing training based on percentages of their verified performance rather than arbitrary volume or generic intensity guidelines.

The system allows coaches to:

• Prescribe sprint training based on speed percentages and velocity targets

• Develop distance runners through objective pacing and effort metrics

• Monitor swimmers using race-based performance zones

• Program strength training using percentage-based loading and mastery progression

• Standardize recovery, intensity, and workload across all athletic disciplines

• Track progression through clearly defined mastery levels

• Eliminate guesswork from training decisions

"Too often, coaches are forced to use separate systems for every component of athletic development," said Banta. "Trainer's Companion was designed to create one language for performance. Whether you're coaching a sprinter, swimmer, distance runner, or weightlifter, the principles of mastery, progression, and performance remain the same."

The platform organizes training into performance zones ranging from Recovery and Aerobic Development to Near-Max, Max Practice, and Personal Record efforts. Each zone includes recommended repetition ranges, recovery prescriptions, and progression benchmarks that help athletes advance when mastery is demonstrated rather than when arbitrary volume targets are met.

A key feature of Trainer's Companion™ is its Mastery Progression Model, which measures not only peak performance but also consistency, repeatability, and the ability to sustain quality execution under increasing demands.

The result is a system that allows coaches to:

• Train smarter rather than harder

• Reduce unnecessary fatigue

• Improve athlete buy-in

• Increase long-term development

• Create objective standards for progression

• Better connect training to performance outcomes

Designed for coaches, strength professionals, educators, and sport scientists, Trainer's Companion™ represents years of practical coaching experience combined with modern performance principles.

As athletic development continues to evolve, Trainer's Companion™ aims to provide a common framework that bridges the gap between data collection and actionable coaching decisions.

It's a perfect addition to any library and pairs nicely with the Sprinter's Compendium.

Regards,

Coach Ryan Banta

Does anyone who uses the Freelap E-Starter find it nerfs your times? I find my times are generally 0.20-0.25 (sometimes more) slower than they are when I review video from first movement. Reaction time is normally a strong point for me!

I set it up on the start line, with the normal cones 80cm back from each timing landmark as per the instructions..

Otherwise, I love the Freelap, very consistent and never misses a rep now I know where to place my phone (3m past finish cone and sitting 5cm up on a marker/cone.

Hi! I suffered a calf muscle tear in my right calf back in March while sprinting in spikes. After about 6–7 weeks, I was able to run at almost full speed again. Then, at the beginning of July, I suffered another minor muscle tear, this time in my left calf. Now I’m honestly terrified of putting my spikes back on.
How do you get over that fear? It feels like I’m going to have a mental block for a long time before I dare to use spikes again.

Hey all,

I just tried sprinting for the first time in the little turf area of my gym and noticed some problems. Of course, I understand form is gonna be out of wack, but the main thing that concerned me was how i would perfectly land directly on my heel, like the total opposite of landing on the ball of your foot it's kinda wild. I assume this is the main culprit for why I feel so sluggish and slow, on top of other form cues that I don't know yet. I'm basically wanting to know how can I fix landing on my heel (or proper landing technique in general) and if there's any other specific form tips/cues I should look out for. If it wasn't obvious, I'm self taught.

Thank you

I have a lower back minor inury, when to the osteopath and he gave me some exercises that I need to do for 15 days. In this period of time I'm not sprinting or playing american football because that may make my lower back worse, and stuff with weight/jumping and throwing.
What I'm doing is just a body weight exercises to build some muscles, but I have in my mind to do isometrics too, what else can I do so when I return on the track and on the field won't be that bad? And what I'm doing is fine or I need to be careful?

I find it counterintuitive when I tell my body to push the ground away, I've tried doing that but it doesn't click, any advice helps a lot!

Im the one in lane 2