Get
Fast

• Sprinting comes firstTwo sprint days a week and gym days built around them. Fast work goes first in every session while the legs are fresh. Slow reps teach slow, so nothing in here is slow except the holds.
• Every weight is worked out for youTell the app how each set felt and the next set moves: up when it was too light, the same when it was right, down when it was a grind. Every session starts from what you actually lifted last time.
• The injuries that stop sprintersNordic hamstring curls, the best-proven protection against the number one sprint injury, about half as many hamstring injuries in the trials. Copenhagen planks for the groin, about 41 percent fewer groin problems in a large football trial.
• You can see yourself getting fasterA test day every five weeks: jumps, a 20 m start and a flying 30. Your goals come from your own numbers, and Progress charts every lift and every time.
• A coach in your pocketEvery exercise has a how-to written the way the coach says it, a rest clock, a hold timer and warm-up sets in kilos. The coach sees what you did and how it felt, and adjusts week to week.
• Phones as timing gatesSquad phones time sprints to a hundredth of a second, no expensive gear. In testing now.

About an hour a session. Every session is in the app, one screen at a time, and works offline at the track.

Many of the people using it are teenagers, so the app watches the things that hurt young athletes and most programmes ignore: growth spurts, tendon load, heel and knee pain, two bad days in a row. No max testing under 16, ever. Under 18s join by invite only, with a parent agreeing, and nothing is public. Parents can read exactly how it works on the parents page.