22/10/2026
Big congratulations to Madelyn! She’s now the fastest girl in the gym, consistently running in the 1.6s for her 10-yard sprint. Her latest time was 1.606 seconds, recorded with VALD SmartSpeed.
She’s worked incredibly hard to get here. An injury kept her from speed training for an extended period, but she stayed committed and kept building. We’re proud of the progress she’s made and the work she’s put in.
Her power and speed day included single-leg calf raises on the linear hack squat, standing calf raises on the Smith machine, and tibialis raises paired with forward and lateral single-leg drop jumps. We focused on sticking the landings to practice deceleration.
For single-leg power, she performed forward bounds and rebound jumps before sprinting. We then moved to two-legged rebound jumps, barbell hip thrusts for three reps at 80–85% of her max, and running-start vertical jumps.
To finish, we trained her posterior chain with single-leg RDLs using a PVC pipe for balance, reverse hyperextensions, and prone hamstring curls. The PVC support helps her stay stable as she builds strength and progresses the movement over time.
Congratulations, Madelyn! Your hard work is showing.
