"A GOAL WITHOUT A PLAN
IS JUST A WISH"
WWW.GOTWORKOUTS.COM
          
                    

                     
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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.
                                            
How can I help you?
Option 1: Go to "Signups" page and sign up for my Skype classes which are the specific functional runners exercises and stretches that the athletes I coach as well as myself have used to dramatically improve their best times in a matter of months. They work for everyone from high school age through masters.

WHY HIRE A COACH? The key in athletics is to access your true potential. If you have not achieved your potential yet, very likely in the exercises and drills that you already are performing there is something occurring called "compensation". If this aspect of your training does not change, neither will YOU! My job as a specialized coach and trainer of athletes world-wide is to show you the exercises and drills, watch you learn and perform them "without compensating" (compensation means you only use your strongest muscle group, ignoring the areas that can improve you as a stronger, more efficient athlete) and guide you through specialized workouts (at no additional charge) that will help you access your Ultimate Potential as an athlete? Interested? Go to the signups page for more information on how I can help you.

Option 2: Send me a videotape either through email or just post it on youtube of you running in practice or in a race and I will evaluate with you the areas to work on right now. In addition, I will write up for you what to focus on in practice as well as the specific exercises and stretches that will benefit you the quickest. Many athletes try this on their own through trial and error and often do not succeed in gaining the improvements they believe are possible. With my trained eye, I will be able to identify quickly for you right now what to focus on so your 2016 season is a great one! 
Option 3: A combination of the above. Please call or email for a free consultation so I can understand from you in relation to your sport (triathlon, soccer, track and field, etc) and what you believe you are capable of achieving if you had the proper coaching and guidance. These workouts I try to fit into your schedule.
   
     WHO AM I?  My name is STEVE KEMP...AND I AM              
    
*3 Time World Masters (over age 40) Track and Field Champion
    *9 Time U.S. Masters Track and Field Champion
    *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)
    *Canadian National Champion in the Decathlon (1980 Olympic Trials)
    *Have successfully trained 2,000 plus clients in my functional training
     group classes since 2002.
    *My one week speed camps have a 100% success rate at increasing 
     the acceleration and top speed of any athlete, any sport.      

          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:
http://espn.go.com/espnw/athletes-life/article/14572017/how-55-year-old-sprinter-daphne-sluys-became-world-champion

PROGRESS REPORT FOR 2016: 
  Current update on my Skype class clients: As of July 27, 2016:
Just returned from the U.S. Masters National Championships in Grand Rapids, Michigan. I am thrilled to report that the athletes I coach, both in person and on Skype who attended the Nationals, had a 100% success rate in earning GOLD MEDALS! Every person I coach who made it to the meet got a gold....including me in the Mens Pentathlon M60 division.

M56 5k runner: Set a "Lifetime" PR in the 5K by 28 seconds on Feb. 6th on the same course he ran his previous PR on last year. Ran 5K race again in May and broke his PR again by another 8 seconds. Also ran an 800 meters and improved his PR from 2:40 to 2:35. Same in the 400 meters, another lifetime PR!

M65 top ranked sprinter: Currently ranked #2 in the World in the 200 and #2 in the World in the 100m. Both his 60M and 200M indoor times have surpassed his previous bests for last year at this time. His 200m time has also surpassed his best from 2015 as 60-64 yr old age group. Finished with a gold, silver and bronze medal at the U.S. National Championships!

M50 sprinter: Indoor sprints have also surpassed his times from last season at this time. Won a gold on a relay at the U.S. National Championships.

W55 sprinter, Daphne Sluys: defended her title in the women's 400 meters at the U.S. Nationals, setting another lifetime Personal best of 66.69 in winning a gold. Also won 2 additional golds on relays as well as 3 silver medals at the same National Championships in Grand Rapids July 14-17th.

Also working with a previous Female WAVA World Athlete of the year who is now 79 yrs old. Her goal is to break some more World Records!




                      




   




                           

           
      


 
   

stevekemp111@gmail.com
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