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OUR TRAINING PROGRAMS (See below and pick the one that interest you) Athletic & Fitness Assessment Personal Training - One on one or small group Sports Specific Training
Group Fitness Programs
In-Home-Outside (Track/Park/Hill) Personal Training
Outdoor Speed, Agility & Quickness Camps/Clinics
Goal Base Training - Reach your goals with proper workouts In our training programs, We put an emphasis on improving SPEED through strength & power (hills, weights & plyometrics), flexibility (proper stretching) stride rate/length, acceleration, explosion, form/technique (drills), speed endurance, nutrition, massage and rest.
 We will test your Speed at various distance such as, 10 meters, 30 meters, 60 meters, 100 meters, Speed Endurance 200, 300, 400 meters; Endurance Mile, 12 minute run; Muscle Strength, Stride length/Rate, Dynamic Flexibility, Quickness, Power.
Drills To Develop Explosiveness, Power, Form, and of course SPEED
Good Technique – Especially in preseason & early season, but throughout year
Fast Reaction Drills
Alactic (all out) Speed – 10m, 20m, 30m, 40m, 60m
Anaerobic Speed Endurance – 120, 150m, 180m
Quality High Speed Sprinting – Sprint at high-speed but Stay Relax – Easier said than done, takes practice & training. Need to have ability to relax while sprinting at top speed.
Proper Warm up prior to each training session & competition
Ex: Warm-up run alternating strides/Jog or Walk – 2 to 4 laps,
Dynamic Stretching! Not Static before workout
Dynamic Stretching – Ex: arm swings, leg swings, trunk twist, lunges etc.
Drills, Fast Strides, Form Drills, Shorts Sprints, Starts with/without blocks
Proper Warm down after each training session & competition– 2 to 4 laps
Ex: Now you can perform Static Stretching – This is when you want to relax
Weight Training – Can make athlete tight & shorten muscles – must combined with stretching & flexibility exercises and massage. Weight training is a secondary form of training. Athlete can also do weight training using own body weight.
Ex: Pushups, Sit-ups, Pull-ups, Dips, to name a few.
Barefoot running on grass – helps prevent injuries.
Backwards running – strengthen hamstrings, prevents injuries
Nutrition – You are what you eat. What you eat does affect your energy level and performance. Be informed; learn about proper nutrition for athletes.
Massage – Neuromuscular massage therapy – relief muscle tension, stiffness, spasm etc
Rest/Sleep/Reduce Stress/Keep Immune System Strong Have a lot of Fun while getting Fast! We use an Athlete/Client Profile and Medical Questionaire to gather all essential information on our future client. One of the most important area of these forms that we value very highly is the "GOALS" of the client. Without this information, it would be very difficult to create a well balance and properly constucted training plan. Please take your time and think about what your Short, Medium and Long term goals are. What do you want to get from this training? What are your needs? What benefits are you looking for? These are some of the questions to ask yourself before completing the "GOALS" section of the profile form. Think before you write. It will serve you and your trainer well.
Check out the different training programs below and select the one that best suits your needs. If you are having trouble deciding, give us a jingle or shoot us an email, so we can help you in your decision. The Five Training Programs!
.jpg) Feel The Heat Sprint-Speed Training For Track & Field This speed training program is for the track & field athlete who is extremely focus and committed to achieving their goals.
This is an Advanced Training Program and athletes should have some training and be in reasonable good shape before embarking on this journey where no athlete has gone before.
Choose this program if: You set a very high Goals & Standards for yourself. You are willing to work out 3-5 times per week. You are looking to compete at a high level. You want to take a look at and evaluate your training log on a ongoing basis. You want to go as Fast as humanly possible and even faster.
Example: 4 x 30 meters from blocks with full recovery (95-98%) 4 x 60 meters from blocks with full recovery (95-98%) 2 x 80 meters from standing start with full recovery (95-98%)
Sprinters in Disguise - Middle Distance - 800m to Mile Program  This is the form you will attain! Smooth. Training for the middle distances can be a little confusing to many. Especially the 800 and to a lesser extent the mile, as these events are starting to be considered long sprints. With the times that the elite athletes are running, who could argue. Example: 8 x 200 meters at race pace or at least close to Rest - Jog 80-100 meters 4 x 400 at about 2-4 seconds under race pace Rest - 2 minutes 4 x 600 meters about 5 seconds over race pace Rest - Walk/Jog 2 minutes between each, 5 minutes rest between set, then: 5 x 300 at your 800 or Mile race pace Rest - Walk/Jog 2-3 minutes
Beat The Heat 5K - 10K - Half Marathon - Marathon Training Program
Enjoy the cool refreshing morning (well as cool as it gets in AZ in the summer months) breeze and stay out of the sun. This is our summer early morning (6:00am) or late evening (7:00pm) training session develop for the long distance runner, but ALL are welcome. We will train you to run your first road race, trail race, marathon or whatever distance you are interested in trying. Training programs for 5K, 10K, half marathon, marathon and everything in between.
Suitable for runners of All Abilities and Levels! A great Beginner Program to try if you have never run before. The training speeds aren't as fast, but still faster than the traditional long distance training.
Don't Ever Be Afraid To Run Fast! Think Fast And You Will Be Fast! Typical Training for distance races usually "run" from 8 to 20 plus weeks depending on your level and commitment: 5K Training Program: 8 weeks 10K Training Program: 10 weeks Half Marathon Training Program: 16 weeks Marathon Training Program: 20 weeks
Athletic - Sports Speed Program  Speed is an essential part of every sport we play. Speed is actually an essential part of all species daily life for that matter. We believe that the old saying the strongest will survive is a bit incorrect. We believe it's the Speedy that will survive. If they can't catch you, they can't harm (eat) you. Is this correct? We believe so 100%. In order to gain speed, the athlete must practice all forms and techniques at a slower pace until proper form is reach. It's best to go slow during drills and get it right, than to go fast practicing incorrect movement patterns. This is the only time we let you go slow. We do not want bad habits (form, technique) ingrained into your mind and neuromuscular (nerves-muslces) system. Once proper and correct technique is attain, the athlete then practices at "Maximum" Sports Speed. In order words, you train at the speed you play at. In this program the athlete works on:
Train Like An Athlete - Feel Like An Athlete Our Fitness - Fat/Weight Loss Program   This is a training program like no other for the regular lay person who wants to get and stay in shape. For those who have being trying to lose "fat" weight forever without any permanant and lasting results. Example: Walk a mile Walk a faster mile (speed walking) Walk/Stride - Walk the curves on a 400 meter track and Stride the straights. Walk/Jog 1 lap - then run up stadium stairs 4 times and Walk/Jog 1 lap. Note: A very tried and simple way to lose "fat" weight. MOVE FAST MORE OFTEN & EAT LESS MORE OFTEN! The human body is meant to move, so exercising it shouldn't be a part time or a no time thing. The body sees exercise as normal and no exercise or no activity as abnormal. That is why it rebels in the way it does. Fat and Weight gain, Health problems and Premature Death! What we mean by Eat Less More Often is instead of eating 3 or sometimes just 1 or 2 BIG meals a day, trying eating smaller portions 4 to 6 times a day. You will be amaze at what will take place in your body. Your metabolism will start working more effeciently (speed up just like you) and the fat/weight will start to mealt away. Quote of the decade: Convenience plus + laziness plus + unhealthy (processed) diets minus - inactivity and exercise equals = OBESITY, Premature SICKNESS & DEATH. Move your body. Fast!!! Rawle’s SUPERSPEED Training Systems
SPEED Enhancement Programs by Rawle’s Sports Speed & Fitness and Feel The Heat Track Club Your Source for PURE SPEED Training Welcome to SPEED University - where your dreams of running fast will most definitely come true.
CALL FOR A FREE SESSION NOW!!!
If we can’t improve your speed in Eight weeks, we’ll give you 50% of your money back. GUARANTEED! It can't all be our fault.
Don’t believe all the hype and gadgets that are being marketed to the uneducated. The Simple Fact about improving your Speed comes down to these basic things.
Train Fast, Develop Explosive Strength, Run Relax, Be Consistent, Stretch, Replenish Your Muscles with Proper Nutrition, Massage www.nmtbykeats.com & Rest, Have Patience, Be Dedicated, Motivated and have the Heart and Will to want to be the fastest. There really are no shortcuts to improving your Speed.
Keep It Simple, No Crazy Gadgets, No Drugs, No Gimmicks, No Miracle Training Methods.
Our Conditioning, Speed Enhancement and Injury Prevention program starts with testing, time trials and evaluation. Without testing there would be no starting point or barometer measurement for my performance SUPERSPEED enhancement training program. We all have a starting point and we need to know what that starting point is before we can get started with the meat of the enhancement program, the workouts.
Copyright 2007
www.SpeedbyRawle.com Feel The Heat Track Club
All rights reserved. This page was last modified on Tuesday, December 18, 2007 04:30:18 PM
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