Lee Weber

Your guide to tips and tricks about the FreeLap Timing System! Learn how to time sprints, flying sprints, agility drills, sports drills, and much more. Loaded with video and diagrams to teach you how to effectively get the most out of your FreeLap Timing System. 

This course provides you with an manual on how to develop an in-season focused acceleration and speed training (F.A.S.T.) program. Coach Weber also walks you through his 2020 sprint calendar via video to further explain how to he sets up his sprint program throughout a season. 

This is course is a complete bundle of all the 5 Buidling Beast Manuals created by Lee Weber, CSCS. a 22 year veteran strength and speed coach at the high school level.

Manuals including:

MANUAL 1: BUILDING BEASTS 8 WEEK STRENGTH SPRINT PROGRAM

An 8 Week Strength Sprint Program based on principles from Feed The Cats, the Tier System, and Soviet Periodization!

Building Beasts is a program that incorporates some unique tenets and ideals from a variety of training methods. The entire program owes a lot of inspiration and influenced from Joe Kenn’s Tier System of exercise and movement selection and prioritization. It is like applying the 80-20 Pareto Principle to your strength and speed program. It helps you focus on the 20% of movements and work that you need to help your athletes perform and gives us 80% of the results you seek. 

While Joe Kenn’s Tier System employs his own methods of periodization, this program has adapted and morphed the Tier System periodization to mirror the periodization model popularized by the book, The System, A Soviet Periodization Model by Johnny Parker, Al Miller, and Rob Panariello with Jeremy Hall. The System relies heavily on periodizing and programming based on volume rather than training intensity/load. 

The “Building Beasts” moniker is a homage to the “Feed the Cats” philosophies touted by Tony Holler, a high school track coach who has become an enigma in the speed training world. This manual will not be a primer on “Feed the Cats.” I will detail how we utilize minimum dose maximal linear speed training in the style of “Feed the Cats” to help our athletes perform better.

This program is meant to introduce organized and structured training to athletes who have a training age of zero.. (A training age of zero means that they have never trained in an organized and coached method.) “It gives the athlete a proper introduction to basic athletic fundamentals that are necessary to succeed both on the field of play as well as in the strength program and daily life activities”- Joe Kenn. 

MANUAL 2: BUILDING BEASTS BLOCK ZERO 1 x 20 PROGRAM

This program is meant to introduce organized and structured training to athletes who have a training age of zero.. (A training age of zero means that they have never trained in an organized and coached method.) “It gives the athlete a proper introduction to basic athletic fundamentals that are necessary to succeed both on the field of play as well as in the strength program and daily life activities”- Joe Kenn. 

Joe Kenn who coined the phrase “Block Zero” relates the fundamentals of block zero training to be:

• Body Awareness 

• Mobility/Flexibility 

• Mechanics 

• Relative Strength 

• Stability 

Our prime objective is to provide an introduction to training for our athletes with a training of zero that is fun, motivating, and promotes lifelong physical activity through Dr. Yessis’s 1 x 20 programming structure.

MANUAL 3: BUILDING BEASTS COMPLEXES & ALTERNATIVE SET PATTERNS

Need a switch up or some freshness in your training programs?

In this manual, you will find a collection of all the complexes and alternative set and rep patterns that I have collected over the past 20 years. It is a best of the best of unique set and rep patterns and complexes that I have found, stolen and created over the years. They have served my athletes well!

MANUAL 4: BUILDING BEASTS FABRICATING YOUR OWN FREAK FACTORY

In this text, you get five steps to develop your own “Freak Factory.” This manual cover everything from building your own facility and upgrading the one you have. It also includes a sample strategic plan proposal for you to work from and several sample strategic plans to utilize to help you budget for multiple years into the future. 

In the Bonus Section, there is instruction and examples on how you can write and win grants to help you equip your facility!

MANUAL 5: BUILDING BEASTS F.A.S.T. IN-SEASON PROGRAM

The Focused Acceleration & Speed Training (F.A.S.T.) program uses the same principles of Tony Holler’s Feed the Cats. While I have adapted and adjusted the warm-ups, workouts, and programming to fit the needs of my athletes, my philosophy is completely rooted in Tony Holler’s Feed the Cats methodology. 

This manual has been written to show you how we organize workouts for our sprinters (100M-200M-400M sprint event athletes) during our track season. I will provide you programming for three phases of our track program: our “preseason” workouts (all workouts leading up to meet #1), workouts for each week of the season (examples based upon when you have meets that week), and our postseason Big 3 Meets’ (League, Regionals, State) workout weeks.