Gear 1 – First Step Explosion
Mainly trained in the weight room. Force development is the goal that is rapid and immediate. Mainly used in track events where blocks are allowed.
Gear 2 – Acceleration with Force
Goal – Body lean and power into ground behind athlete generates acceleration up to approximately 75% of an athlete’s top speed. Power is the key with this phase. This is the speed generated in the first 3 to 5 steps from a standing position or after 1st Step Explosion from a track start position.
SHREDmill Set Up – Heavy Resistances
Desired Speeds – 13-15 mph on SHREDmill and same speed on the ground at the 5-7 yard mark.
Gear 3 – Top End Acceleration with Form
Goal – Transition from the acceleration phase of power into the top speed phase by using acceleration with more sprint mechanics. This is an additional 5-15 steps (totally up for argument on desired distance of total run) where form is initiated to help lift the chest to a more upright running position so top speed is attained.
SHREDmill Set Up – Medium resistances.
Desired Speeds – 15-18 mph on the SHREDmill and the same speed on the ground between the 12 to 18 yard mark.
Gear 4 – Maximum Top Speed
Goal – Stride Length X Stride Frequency = Top Speed. Long speed form and less power is the goal here.
SHREDmill Set Up – Hill at 17.5-25% and lower resistances.
Desired Speeds – 17-20 mph on the SHREDmill correlates to 18-23 mph on the ground in a 30 yard sprint
Gear 5 – Top Speed Maintenance
Once a top speed is reached, it inevitably cannot stay there and starts to drop. The goal here is to keep speed as much as possible. This gear is rarely hit in team sports and mostly relegated to track events.