When Coach JT of Goucher College first discovered the LEVER System, he thought it would be a tool for injury recovery. Fast forward a few seasons, and LEVER has become an integral part of his training philosophy, helping athletes from sprinters to mid-distance runners achieve new levels of success. Here’s how JT uses LEVER to elevate performance—and why other coaches might want to follow suit.
From Injury Recovery to Performance Gains
Initially, Coach JT used LEVER for athletes recovering from hamstring injuries. One standout example was a 200m/400m sprinter with recurring hamstring issues. Using LEVER, JT started with basic jogging, progressed to hill sprints, and eventually incorporated full sprint tempos.
Coach JT’s Quote:
"It really clicked when we started doing full sprint tempos on the LEVER. I realized this wasn’t just a recovery tool—it’s a performance device."
Now, JT uses LEVER not only for rehab but also for enhancing endurance and aerobic capacity in sprinters and mid-distance athletes.
Training Innovations with LEVER
1️⃣ Progressive Loading for Sprint Training
JT gradually reduces the body weight support during sprint tempos.
- Early Season: 40% body weight reduction for 3x15-second sprints.
- Late Season: 10-15% reduction for the same volume, with improved performance.
Coach JT’s Quote:
"By the end of the season, athletes were running the same paces with less support and greater confidence. The improvement was undeniable."
2️⃣ Double Threshold Workouts for Mid-Distance Athletes
Double threshold sessions—popularized by elite marathoners—are now part of JT’s training for his 800m athletes.
- Morning Session: Performed on LEVER for controlled intensity and lower impact.
- Evening Session: Completed outdoors for speed and endurance gains.
Coach JT’s Quote:
"The LEVER System allows us to push aerobic capacity without overloading the body, especially for athletes transitioning from sprints to middle distances."
3️⃣ Simulating Race Conditions
LEVER is also used for anaerobic workouts, helping athletes like 5K runners prepare for 800m or 400m events. By reducing impact, athletes can perform high-speed intervals without straining muscles and joints.
Key Benefits for Coaches
JT highlights the following benefits for coaches considering LEVER:
- Controlled Training Environment: The treadmill and LEVER provide a monitored setting for progressive overload.
- Reduced Risk of Injury: Athletes build capacity without risking overuse injuries.
- Versatility Across Events: LEVER benefits sprinters, mid-distance runners, and even endurance athletes.
Coach JT’s Advice for Coaches:
"Start simple. Take a workout you’re already doing and simulate it on the LEVER. From there, you’ll see how easily it integrates into your training cycles."
Athlete Success Stories
One of JT’s standout athletes used LEVER for aerobic development and sprint endurance, culminating in a 3rd-place finish at Outdoor Nationals.
Coach JT’s Quote:
"She’s a big fan of the LEVER. It’s been a game-changer for her training, and we’re excited to see where it takes her next."
LEVER has proven to be more than just a recovery tool—it’s a performance-enhancing system that every coach should consider. Whether you’re training sprinters, mid-distance athletes, or distance runners, LEVER offers a scalable solution for improving endurance, speed, and overall performance.
Interested in learning more? Visit LEVER Movement to explore how LEVER can elevate your athletes’ training.
