"Simon is an absolutely exceptional speed coach"
"Simon is an absolutely exceptional
speed coach"
Get Faster In 90 Days -
Or Get Your Money Back
Individualized sprint coaching for 100m, 200m, and 400m athletes who want a speed PR without the guesswork.
Custom sprint + strength training
Check-ins and adjustments based on your coaching level
Sprint video feedback
Built around your biggest speed bottleneck
90-day PR guarantee
"Recommend him for anyone looking to improve their speed!"
"Recommend him for anyone
looking to improve their speed!"
- Cannon Butler
"The best and most knowledgeable coach I've ever had"
"The best and most knowledgeable
coach I've ever had"
- Zach Slone
"I highly recommend his training"
"I highly recommend his training"
- Braeden Horn
- Braeden Horn
"Simon knows what he’s doing"
"Simon knows what he’s doing"
- Coach Ben Markison
- Coach Ben Markison
I Used This System To Rebuild My Own Speed
(My full sprinting progression shown above)
In just the last year using my training system I set PRs in the:
100m (11.45 -> 10.94)
200m (22.89 -> 22.41)
400m (49.8 -> 49.55)
On top of those competition PRs, I've also run huge training PRs in the following distances:
10m fly (.99 -> .93)
20m fly (2.06 -> 1.92)
30m fly (3.01 -> 2.96)
0-30m blocks (4.15 -> 4.04)
What Most Sprinters Get Wrong...
What Most Sprinters
Get Wrong...
You are not lazy. You are not soft.
You are not failing because you “just need to work harder.”
Most sprinters are already working hard. The real problem is that they are guessing.
One coach tells you to do more sleds. Another tells you to focus on wickets. Another says lift heavy. Another says stop lifting heavy. Another says tempo builds work capacity. Another says tempo kills speed.
So you end up pulling pieces from everywhere, trying new drills every few weeks, changing your training every time you hear a convincing argument, and hoping it all turns into faster times.
But that is not a functional system.
The 90-Day Speed PR Accelerator is built for 100m, 200m, and 400m athletes who want a clear plan, direct feedback, and measurable progress.
This is a serious coaching process built around your body, your event, your schedule, your equipment, your training history, and your biggest speed bottleneck.
That way, every week, you know exactly what you’re training, why it matters, what to track, and how it connects to your next PR.
Why You're Stuck
Most sprinters do not need more information. They need better filtering.
There is more sprint content online than ever before. That sounds useful, but it creates a huge problem.
You can find a smart coach defending almost every method.
Heavy sleds. Light sleds. No sleds. Wickets. No wickets.
Short-to-long. Long-to-short. Max velocity year-round. Tempo year-round. No tempo.
Deep squats. Quarter squats. Olympic lifts. No Olympic lifts.
The hard part is knowing which ideas apply to you right now.
That is why athletes get stuck.
You might have:
Acceleration Limiter:
You pop up early, spin your wheels, or can’t project.
Max Velocity Limiter:
You can’t separate upright, overstride, or collapse.
No Strength Transfer:
You’re stronger, but you are not faster.
No Strength Transfer:
You’re stronger, but you are not faster.
Bad Conditioning:
You’re working hard but carrying fatigue.
Bad Conditioning:
You’re working hard but carrying fatigue.
Introducing The
Speed PR Loop
Introducing The Speed PR Loop
The 90-Day Speed PR Accelerator is built around a simple coaching process:
Test. Diagnose. Train. Review. Adjust.
That is the Speed PR Loop.
It is the difference between doing random workouts and actually building a plan around the athlete.
Step 1: Test
We establish where you are now.
Depending on your event, equipment, and training situation, we may track:
0-10m
0-30m
10m fly
20m fly
30m fly
100m
200m
400m
Event benchmarks
Strength numbers
Sprint videos
Training history
0-10m
0-30m
10m fly
20m fly
30m fly
100m
200m
400m
Event benchmarks
Strength numbers
Sprint videos
Training history
Step 2: Diagnose
We identify your biggest speed bottleneck.
Not based on what is popular and convenient, but your actual limiter.
That could be your start, acceleration, max velocity, mechanics, strength, power, tissue capacity, work capacity, race model, or training structure.
Step 3: Train
I build your sprint training, strength work, drills, and conditioning around that bottleneck.
The goal is to do the right things in the right order with the right amount of intensity and recovery.
Step 4: Review
You send training updates, workout notes, times, soreness feedback, and videos.
I use that information to see how you are responding.
Step 5: Adjust
The plan changes based on what is happening.
If you are improving, we build.
If you are cooked, we adjust.
If your mechanics need work, we attack it.
If your schedule changes, the plan changes.
If you compete, we account for it.
That is the system.
A feedback loop designed to make you faster.
Why This Is Different
Most speed programs just tell you what to do.
This coaching shows you what you actually need to make big gains.
This is not a generic template.
A template cannot see your sprint mechanics, adjust for tightness, soreness, or your schedule, or tell you whether your start or max velocity is the bigger problem.
For the biggest gains, you need someone to help you decide which drills and exercises matter, how to perform them, where to place them, and when to move on.
This is not just workout writing.
The workouts matter, but the feedback loop matters more.
Training only becomes individualized when it changes based on your response.
This is not built around one rigid training religion.
The goal is not to force you into one coach’s system.
The goal is to use the principles that fit your event, body, level, and current bottleneck.
This is built for measurable results.
Success is judged by one metric:
Whether or not you are moving faster
The 90-Day Speed PR Accelerator
Here’s Everything You Get
Speed Bottleneck Assessment
Before the training starts, I review your current situation and identify your biggest speed limiters.
This includes your:
Training history & goals
PRs
Weekly schedule & available equipment
Sprint videos
Individualized Sprint Workouts
Your track work is built around your event, goals, and current limiter.
This may include:
Acceleration development
Max velocity work
Speed & special endurance
Tempo & conditioning
Custom Strength Training
You will get strength work designed to support sprint performance by building power and force output.
Your plan may include:
Max strength
Power development
Tendon and tissue capacity
Sprint Video & Form Review
Send sprint footage and get specific feedback to determine what you are doing wrong and fix the biggest issues holding you back.
Depending on your needs, this may include:
Acceleration review
Max velocity review
Lifting technique review
Check-Ins, Messages & Adjustments
Depending on your service level, you will periodically be able to:
Report what's happened
Get your training adjusted
Ask questions
Send updates
Get clarification
Check-Ins, Messages & Adjustments
Depending on your service level, you will periodically be able to:
Report what's happened
Get your training adjusted
Ask questions
Send updates
Get clarification
Final Retest + Next-Step Plan
At the end of the 90 days, we retest your agreed metrics to ensure you leave with better speed and a clearer understanding of what works for you.
Then we look at:
What improved
What still needs work
What your next phase should focus on
You are getting more than just workouts.
You are getting assessment, programming, feedback, video review, accountability, testing, race guidance, and adjustments based on your coaching level.
All built around one goal:
Getting you faster.
Pricing
For athletes who want the highest tier coaching experience, private sprint coaching is available at $1,497 for 12 weeks.
If you do not need that level of support, I also offer lower tier coaching options starting at $486 for 12 weeks.
For athletes who want the highest tier coaching experience, private sprint coaching is available at
$1,497 for 12 weeks.
If you do not need that level of support, I also offer lower tier coaching options starting at
$486 for 12 weeks.
The 90-Day Speed PR GUARANTEE
I believe coaching should be judged by results.
So here is the guarantee:
If you complete at least 85% of your assigned training, submit the required check-ins, send the required videos, and complete your baseline and final testing under comparable conditions, and you do not improve in any agreed speed metric within 90 days, I’ll refund your money.
Eligible metrics may include:
0-10m
0-30m
10m fly
20m fly
30m fly
100m
200m
400m
Another agreed event-specific marker
This guarantee is simple:
Do the work.
Communicate.
Track the process.
Test honestly.
If you do not get faster, you do not pay.
Apply For 90-Day Speed PR Coaching
This is for serious athletes who are ready to train, track, communicate, and improve.
It is not for athletes who want to add random extra sessions or disappear for a month, and then expect the plan to magically work.
This is for athletes who want coaching.
If you are ready to stop guessing and start training with a plan built around your body, your event, and your goals, apply below.
FAQ
Who is this for?
This is best for self-coached 100m, 200m, and 400m athletes who want individualized coaching, a clear training structure, and measurable speed improvement.
It is especially useful for post-collegiate athletes, serious high school athletes in the off-season, and athletes who train alone but want feedback and direction.
Do I need to be a track athlete?
No, but the main focus is sprint performance.
The best fit is an athlete who wants to improve acceleration, max velocity, or sprint race performance.
Field and court athletes may also benefit, especially if they have enough control over their own training schedule.
What equipment do I need?
The most useful setup is access to a track and weight room.
A timing system is also helpful, but it does not need to be expensive. You can use video, a phone app, or timing gates if you have them.
Helpful but not required equipment includes:
- Resistance bands
- Medicine balls
- Sleds
- Boxes
- Machines
- Blocks
- Timing apps
The plan can be adjusted based on what you have.
What if I do not have a weight room?
The program can be modified.
However, access to a weight room gives us more options for strength and power development.
If you do not have a full gym, we will use the best available alternatives.
How much time do I need to train?
That depends on your goals and schedule.
Some athletes may train 5-6 days per week.
Others may only have 3-4 days.
The key is having a plan you can actually follow consistently.
What events does this help with?
The main focus is:
- 100m
- 200m
- 400m
But the training can also help athletes who need better acceleration and top speed for other sports.
How does the coaching work?
You will go through an onboarding process, baseline testing, and a speed bottleneck assessment.
Then your workouts are delivered through TeamBuildr.
Throughout the program, you complete the training, track your results, submit check-ins based on your coaching level, and send videos when needed.
What if I am already dealing with injuries when I start?
My first priority is keeping athletes safe and healthy.
If you are dealing with a significant injury, you should work with a qualified medical professional or physical therapist and only start full sprint training when cleared.
If you have minor issues or limitations, training can often be modified around what you can safely do.
But this is not a replacement for physical therapy or medical care.
What if I have a coach already?
If you are currently under a high school or college coach and cannot control your own training, this may not be the right fit.
This works best when you have enough flexibility to follow the plan.
If your team training is already set, a lower-touch audit or consulting option may be a better fit.
What if I don't get faster?
That is what the guarantee is for.
If you complete at least 85% of the assigned training, submit the required check-ins for your coaching level, send required videos, complete baseline and final testing under comparable conditions, and do not improve in any agreed speed metric within 90 days, you get your money back.
Why 90 days?
Because real speed development takes time.
You can clean up training structure and technical issues quickly, but meaningful adaptation usually needs more than a few weeks.
The 90-day structure gives enough time to assess, train, adjust, and retest.
Can beginners do this?
It can be adjusted for different levels, but it is best for athletes who are serious enough to train consistently, track workouts, communicate, and send videos.
You do not need to be elite.
But you do need to take the process seriously.
Why not just buy a program?
A cheaper program can work if it fits your needs.
The problem is that a template cannot tell you whether it fits.
This coaching is for athletes who want individualization, feedback, testing, adjustments, and accountability.
You are buying a coaching process, not just pre-made workouts.
What happens after 90 days?
At the end of the program, we retest and review your progress.
Then you can either continue coaching, move into a maintenance plan, or use the next-step plan to continue training on your own.
How do I start?
Apply for the 90-Day Speed PR Accelerator.
Once accepted, you will complete your onboarding, submit your training information, and begin the assessment process.
Then we build your plan and start chasing your next PR.
Apply For 90-Day Speed PR Coaching
Stop guessing.
Find your bottleneck.
Train with a plan.
Get faster in 90 days — or get your money back.