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Level up with Speed Mechanics' Accelerator Program
Every athlete starts enters AP at Rank 1, Level 1. After initial assessments, we individualize each athlete’s training load, building a strong base before allowing them to level-up. At each stage, performance goals will be set, and only once athletes demonstrate competency and consistency, will they graduate to the next level.
The levels and requirements to progress are constantly being evaluated. They are fluid and will change as data and research continues to evolve.
RANK 1
ACTIVATE
INTRODUCTION OF MOVEMENT
In the Activate rank, the focus is on the introduction of movement. Athletes will be introduced to sprint drills, shorts sprints focusing on posture, positions, and patterns. We will work specifically on acceleration, first step quickness, and explosiveness. Athletes will develop power and speed, not only through their introduction to sprinting, but also by working on simple jump training and medicine ball throwing. This will help to develop their strength and transfer some of their new skills in the weight room to their on-field. In the weight room, we will begin with the basics and build a solid foundation of movement. Below are detailed expectations to progress through the 3 levels of Activate.
Level A1
- Demonstrate consistent competence in completing field & weight room warm-ups
- Demonstrate consistent competence in reading, understanding, and moving through a program
- Ex) Understand exercise names, sets, reps, tempo, circuits, supersets
- Complete/Demo Wall Drills (2-3 drills)
Level A2
- 10m Sprint time = < 2.20s (m/f)
- 20m Sprint time = < 3.50s (m) and 3.60 (f)
- Understand jumping and landing mechanics
- Demonstrate competence
Level A3
- Complete 25 reps @ 50lbs in Goblet Squat
- Push ups = 25 (m) and 10 (f)
- Pull ups = 6 (m) and 3 (f)
- Quality of change of direction skills in the 5-0-5 test
- Demonstrate 2 level 1 med ball throws
- Be able to give 1-2 cues important for success
- Has set training goals for the gym or their sport
RANK 2
BOOST
BUILDING ON THE BASE
The Boost level builds on the previous level by adding more intensity to the foundation. The athletes will have a better understanding of expectations for movement and so we want to continue to build breadth of movements by adding in more variation while loading the basic movements more. At this stage, the athletes will have enough of a base and understanding of movement, that provided they have the mobility pre-requisites, we will begin to introduce Olympic lifting and its variations based on the individual skills of the athlete. This will be technical in focus, as it is a highly skilled movement and requires time to learn, but it’s important to start technique early to reap the benefits later. Sprinting will progress to more intense efforts as well, using more resistance and more complex drills. The goal is to continue to challenge the athlete while developing key attributes. Our goal will be to continue improving acceleration strategies while also improving their ability to change direction and make better decisions in games.
Level B1
- Pass peak height velocity (PHV) – major growth spurt
- Demonstrate basic barbell skills
- Back squat, front squat, bench press, overhead press, deadlifts, rows
- Understand the difference between process and outcome goals
- Teach a wall drill to someone in Active
- 5-0-5 time = < 2.50 (m) and 2.55 (f)
- Demonstrate Mach drills
- Squat jump = > 35 cm (m) and > 30 cm (f)
- Countermovement Jump = > 42 cm (m) and 36 cm (f)
Level B2
- 10m Sprint time = < 2.0s (m) and < 2.05s (f)
- 20m Sprint time = < 3.30s (m) and < 3.45s (f)
- Standing long jump = > 2.0m (m) and > 1.80m (f)
- Demonstrate clear transfer of power from lower to upper to implement for throwing in the sagittal plane
- Demonstrate Olympic lifting skills
- Snatch and derivatives, clean and derivatives, jerks and push presses
- Basic supplement education
Level B3
- Back squat = 1.5x bodyweight (BW), or high-handle trap bar deadlift = 2.5x BW, or low-handle trap bar deadlift = 2.0x BW
- Bench press = 1.0x BW (m) and 0.8x BW (f)
- Power clean = 40kg (m) and 35kg (f)
- Technique is the important aspect here
- Qualitative assessment of change of direction at multiple angles
- Teach someone in Active foundational plyometrics (jumps in place)
RANK 3
CHALLENGE
PERFORMANCE MAXIMIZATION AND INTENSITY INCREASE
By this point, the athletes should be familiar with barbell movements and know their way around the weight room. They should be feeling stronger and faster than their peers, and ready for more. Our goal now is to begin to maximize strength and increasing loads on the major lifts. The focus will shift more from learning to performing and becoming leaders. There is always something new to learn, but we want to see these athletes help their younger peers and hold them accountable and to the high standards of movement expected at Speed Mechanics.
Level C1
- Teach Mach drills to someone in Boost
- Able to maintain proper postures in acceleration and max velocity
- Assessed through video analysis
- Triple long jump = 3-3.5 times standing long jump distance
Level C2
- 10m Sprint time = < 1.85s (m) and < 1.95s (f)
- 20m Sprint time = < 3.10s (m) and < 3.30s (f)
- Clear transfer of power from lower to upper body to the implement in rotational throws
- Same for reactive medicine ball throws or sequences
Level C3
- Back squat = 2x BW or high-handle trap bar deadlift = 3.0x BW or low-handle = 2.5x BW
- Bench press = 1.2x BW (m) and 1.0x BW (f)
- Power clean = 1.2x BW (m) and 1.0x BW (f)
- 5-0-5 times = < 2.0s (m) and < 2.15s (f)
- Teach repetitive jumps to someone in Boost
- Jump sequences, hurdles, box jumps, and rebounds
RANK 4
DOMINATE
HYPER-SPECIALIZED ELITE TRAINING
Once you reach the Dominate level, our goal is to prepare you for the next stage of your athletic career. You are preparing for a National team or college team at this point. You are fine tuning your skills, training is getting much more sport-specific as we aim to prepare you for a much a more specialized program. We are targeting more specific qualities now that you have an incredible foundation built. We will also continue to build your leadership skills through education and challenging you through different situations where you will need to think critically and lead younger athletes while retaining humility.
Level D1
- Be able to analyze basic abilities in video of your own technique
- Give 2 keys to look for during starts, acceleration, and max velocity
- Maximum jump height with ground contact less than 250 ms = > 1.8 (m) and > 1.5 (f)
- Examination of reactive strength index (RSI)
Level D2
- 10m Sprint time = < 1.70s (m) and < 1.80s (f)
- 20m Sprint time = < 2.90s (m) and < 3.20s (f)
- Reactive 5-0-5 time < normal 5-0-5 time
- RSI = > 2.5
- Teach bounding, drop jumps, depth jumps, reactive jumps to someone in Challenge
- Take the WADA or CCES Anti-doping course
- World Anti-Doping Agency or Canadian Centre For Ethics (required for Canadian university sports)
Level D3
- Highly specialized training
- You have become an athletic monster and must now go out and conquer
- Move into Momentum or one of our other elite training options
Testimonials
I had the privilege to work closely with Khyl in the 2017-18 USPORT Indoor Track & Field season at STFX. He helped me coach the sprints and jumps program, handling workout programming. I found Khyl to be a very knowledgeable, and professional strength & conditioning coach. He has a strong ability to coach sprints, and provide quality technical feedback to athletes.
Eric Gillis3x OLYMPIAN | HEAD T&F COACH 
Khyl Orser was S&C coach in my fourth and final year at St FX University. This was a very important period in my career, as I had just participated in the U-Sport National East West Bowl and was ranked among the top 20 prospects heading into the 2017 CFL draft.
His in-season workout routines seemed to work hand-in-hand with my performance, and after the season I decided to stay back and train with him for my national CFL Evaluation camp invite. I believe through his proper research, he was able to tailor a 4 month training schedule which was specifically for my personal body type. I went ahead to compete in an NFL regional combine, and following that, the National CFL combine where I was physically dominant in every aspect (strength, speed and athleticism). He was of great help to me in this regard.
Kay OkaforOFFENSIVE LINEMAN - HAMILTON TIGER-CATS 
Khyl was the man to go to at STFX. I was able to be the best running back I could be, rushing for 1000 yards because he was able to help me to maximize my ability to perform on the field. He also helped me train for the East-West Bowl where I performed my best. If you're looking for top-notch training you need to go to Khyl.
Jordan SocholotiukRUNNING BACK - STFX X-MEN 
I had the privilege of working with Khyl during my university hockey career at St.F.X. University. He is a very professional strength and conditioning coach who helped reach not only our teams goals but my personal athletic goals as well. Whether it was in the gym or on the ice, the training he provided allowed me to improve on my speed, power and strength and to be able to perform at my very best during competition. I always felt challenged throughout the programs and my fitness level just continued to get better while working with him. I am thankful I had the chance to work with Khyl and hopefully will again in the future!
Sarah BujoldForward on Djurgårdens | Swedish Women's Hockey League 
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Accelerator Program Pricing
AP Flex
$
265
/ month
-
For athletes looking to add the extra edge to their training and can commit to 2-3 sessions. A graduated approach to maximizing their speed and reaching peak performance.
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2-3 training sessions/week
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Increasingly individualized programs as we get to know your strengths
-
Performance testing & monitoring
-
4-tier approach to levelling up
-
Performance reviews & progress tracking
AP Unlimited
$
370
/ month
-
For athletes looking to give it their all and commit to performing at the highest levels. A graduated approach. It won’t be easy, but it will be worth it.
-
Unlimited training sessions per week
-
Increasingly individualized programs as we get to know your strengths
-
Performance testing & monitoring
-
4-tier approach to levelling up
-
Performance reviews & progress tracking
AP+ Baseball
$
470
/ month
-
For baseball players looking to up their game and commit to performing at the highest levels. This option includes all of the training from the previous options, plus:
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3-5 baseball-specific sessions/week
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Work on pitching, hitting, catching mechanics with world-class coach Anthony Pluta
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Increase throwing velocity
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Learn how to prepare recruiting videos and letters to best market yourself for college or professional baseball
