Coach Jason Rotger MSc. Exercise science - certified strength coach, PT , and nutrition specialist
1. Time your sprints using OVR Performance
2. Film yourself using a tripod
In order of importance, this is how I make training by yourself MUCH more enjoyable
Another 1” PR on vert
12 weeks ago starting point was 28”
Today was 34.3”
Currently going through a 8 week cycle or true speed work, decreased weight training, and dropping sprint + jumps PRs weekly
The fatigue is gone! Let’s get fast and explosive for APEX | ATHLETICISM IS THE SPORT™️
Can’t wait to see the Rotger Elite Performance Group drop PRs in the coming weeks also🫡
08/21/2026
These workouts are straight from my online sprint group
If you’re tired of not seeing improvements in your sprint speed, comment “free”
I’ll send you a free 2 week sprint + weight training plan💪🏼
Kylie had probably the most insane freshman year I’ve ever seen
All the credit to her and FIU Jumps and Multis for her PV progress
The weight room and sprint work over 11 months has gone from
- full ROM + general ➡️ specific and short ROM
- increased eccentric demands and RFD ➡️ concentric based as maintainence
High volumes low intensity ➡️ low volume high intensity ➡️ moderate as maintenance
The last 8 weeks of prep before a big competition is the simplist
- leave the weight room feeling better then you started
- use it to clean up injured areas/stay healthy
- continue to push max V on the track(this is a year round staple for track athletes)