How do I program resisted sprints if my athlete doesn’t have a Load–Velocity Profile yet? Is programming based on percent bodyweight good enough?
If you haven’t built individual load–velocity profiles (LVPs) yet, you can still train with intent and some level of individualization. But programming based on percent bodyweight has its limitations. Although that might be a simple solution, it:
-Doesn’t take into account the athlete’s top speed or how they handle sprinting against resistance
-Doesn’t give insight into the velocity decrement (Vdec) achieved, which is what actually drives adaptation, not just the load put on the athlete
Here are 3 alternative methods:
First, quick method to estimate load based on Vdec:
Start with a light load (2-3kg) over 20-30yd so the athlete can hit or get near their top speed
Check the max velocity (ex: 8.5m/s)
If your session calls for 50% Vdec sprints, find a load that bring the athlete’s max velocity down to ~4.25 m/s
Adjust 1-2kg each sprint until you dial it in, usually within 2-3 reps.
Second, you can also reference the Vdec Average Chart below to guide your first attempt. It’s not perfect, but gets you much closer than guessing based on bodyweight.
Third, some coaches use group averages or the previous session’s data to speed things up in large groups. And once you’ve found an appropriate working load, you can reuse it and start there for future sessions to save some time.
Yes, these approaches trade precision for practicality. But estimating Vdec, even roughly, is far more effective than relying on percent bodyweight alone.
The goal is still individualization, then the specific methods are just scaled up or down within your system’s constraints.
What’s the difference between using Gear 1 and Gear 2?
The 1080 Sprint 2 offers two gear settings and understanding when to use each makes a big difference in session flow and efficiency, athlete performance, and building a long-term training system.
Gear 1
Gear 1 (also shown as “No Pulley” on the machine) is built for lighter load training, anything 20kg or less. These reps are intended to hit higher speeds and/or longer distances.
This is ideal for:
-Assisted sprints
-Resisted sprints with light loads
-Resisted sprints with longer distances
On Gear 1, the athlete can unclip the belt and let it fall to the ground, then the machine will retract it back to the start after each rep. This makes it perfect for being able to program resisted sprints in high-efficiency setups.
Gear 2
Gear 2 (also shown “Pulley” on the machine) is used for heavier loads, typically anything over 20kg. These reps are intended to achieve both lower speeds and shorter distances.
The Pulley creates a mechanical advantage by:
-Doubling the amount of line, and consequently doubling the load, it takes to sprint the same distance
-But it also cuts the maximum velocity in half from 14m/s to 7m/s. This is why Gear 2 should not be used for anything light and fast
Gear 2 should only be used for:
-Heavy resisted sprints
-Force- or power-focused development
Additionally, it’s important to note that the athlete needs to stay connected to the belt the whole time on Gear 2. If the belt is unclipped and falls to the ground, the pulley/line/belt can get tangled or damaged.
On Gear 2, the athlete should: sprint through the finish, quickly turn around 180 degrees, and jog back with the belt still attached.
How should I use overspeed sprinting safely and effectively?
Overspeed sprinting is one of the most often misunderstood features of the 1080 Sprint 2, but also one of the most powerful when applied correctly.
There’s no single formula that fits every athlete. Team-sport athletes may benefit from overspeed differently than track and field/elite sprinters, but here are general best practices to start your overspeed application:
-Load: stay between 2–5kg for most athletes. It’s enough to assist and achieve higher speeds, but not enough to pull them out of proper sprinting mechanics. The more technically sound and experienced the sprinter, the more load they can typically handle
-Distance: 30-40 yards total is usually plenty. While some coaches extend to 60+ yards (mostly track and field), be careful with longer distances or excessive loads as that can cause a breakdown in mechanics
-Progression: start with assisted sprinting drills like A-Runs, Dribbles, or Straight Leg Bounds. These offer a more controlled entry point and on-ramp to both the familiarization of assisted loads and building controlled exposure to upright running mechanics before all-out sprinting
-Cueing: emphasize running with the machine, not being dragged by it. Even though there is a time and place to purely chase higher speeds with assistance, the athlete should still feel like they’re doing most of the work
Some coaches also use variable load setups. For example, starting with 5kg then tapering to 2kg giving the athlete a boost out of the gate, reducing some of the strain to get up to top speed, then the athlete can settle into their top speed mechanics with less pull.
Overspeed isn’t plug-and-play. It requires a good coaching eye, smart progressions, and a clear purpose. When done right, it builds coordination, rhythm, and proficiency at high speeds.
Published: November 3, 2025