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  This site is dedicated to athletes of all ages who run, jump or throw. There are numerous variables within each of us that we must discover to unlock our own ultimate potential as an athlete. We may read multiple books and magazine articles on training as well as our own trial and error and yet still miss out on how to become the athlete we believe is hiding there somewhere within ourselves!
  My purpose as an elite personal trainer, track coach, World Champion Masters Athlete as well as Canadian National Champion (decathlon 1980 Canadian Olympic Trials) is to find your "weakest link" and teach you the specific exercises and game plan to elevate you to the next level. This is the secret to the quickest and most effective improvement for any athlete, any sport. When we turn your "weakest link" into a strength, what once may have seemed insurmountable is now achievable.
Here are a few of the key aspects of sprinting and speed development:
a) Start and acceleration
b) Stride power and stride length
c) Hip mobility
d) Form weakening as your body tires (core strength is normally the issue here)
e) Speed endurance
f) What is form? What does it look and feel like specifically? What should I be thinking about while I am training the sprint drills?
  Most of you reading this participate in track and field but it doesn't matter what sport you do. If you become faster....even a little bit...it makes a BIG difference. One step quicker to first base than you were before likely will improve your batting average twenty points. One step quicker as a pass receiver or coverage of a pass receiver can be the difference between you being a starter or sitting on the bench. Those who are already fast but want more....refining your speed through my coaching can be the difference between "making the finals" and "winning the finals".
Case in point:
  W55 sprinter, Daphne Sluys. In 2014 she ranked 16th in the U.S. in the sprints. We worked together beginning January 2015 and by the July Nationals in Jacksonville she won gold in the 100, 200 and 400 meters, ranking 1st in the United States in all 3 sprints! Following the Nationals, she travelled to Lyon, France for the World Masters Championships and won the 400 meters gold medal even though she never competed before at the world level in the 400 meters before this year. She also is ranked #1 in the World this year in the 400. Daphne trained hard since 2007 as a masters sprinter but in 2015, she broke through to a new level through the training methods we employed. 
     WHO AM I?  My name is STEVE KEMP...AND I AM:              
*3 Time World Masters (over age 40) Track and Field Champion
      100m High hurdles, Decathlon and Pentathlon
    *10 Time U.S. Masters Track and Field Champion, 400m hurdles,
    *National Academy of Sports Medicine Certified Personal Trainer
    *Elite strength and conditioning coach
    *Coach of 2015 World Masters Champion, Daphne Sluys (400m)
    *Div. 1 collegiate Big Ten conference 4 time medalist (Michigan State)
      Long Jump and Triple Jump
    *Canadian National Champion in the Decathlon (1980 Olympic Trials)
    *Have successfully trained 2,000 plus clients in my functional training
     group classes since 2002.
        To see some of our most popular exercises, click this link below.

Some general functional training videos on my Youtube channel.  These are not just specific to sprinting but more for general conditioning. Click Here to watch:

Also, here is a link to the recent ESPN article published about a Masters athlete I coach and utilizing our methods:

  For those of you who have read my articles in National Masters News on sprinting and the concept of "building the pyramid" in preparation for the major competitions of the season, we are now at the time of the season to build your "peak" of the pyramid. The last 4 weeks of the season should look as follows:
First, the number 1 and number 2 priorities in the last 4 weeks are to Stay Healthy and Stay focused (positive). This means that the amount of rest days you take should be equal to the amount of running days you take. Second, you stop doing all heavy resistance training. Things that you "can do" are sleds with and without weights and also bullet belts and bands instead of weights.
 This applies to 100, 200 and 400 meter sprinters.

Week 1: Day 1: 4 times 150 meters with 30 seconds rest. Next work on running rhythm (listen to your footsteps) and run 4 times 150 at race pace with full  rest.  Day 2 Rest  Day 3 is a 300, 200, 150, 100 breakdown with 3 1/2 minutes rest.
Day 4 is rest. Day 5 is compete.

Week 2: Day 1: 300 meter time trial. Full rest. 8 times 100 meters with 60 second rest. Day 2 rest. Day 3 starts, sleds, light bounding. 8 times 60 m with 60 sec. rest.
Day 4: rest Day 5 is compete.

Week 3: Day 1: High knee drills 100 meters times 4. Light bounding. 3 times 200m at 90% effort. Day 2 Rest Day 3 Starts and  3 times 150m full effort. Walk back rest. Day 4 rest. Day 5 compete

Week 4: The peak of the pyramid: Day 1: 100, 80, 70, 60, 50, 50 race pace with 30 seconds rest. Day 2 rest Day 3 8 times 60m full rest "fast". Day 4 rest and Day 5 you will set your PR at your big meet!






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