A fundamental cornerstone of our training philosophy is the principle: “Use it or lose it.” Research shows that with any break in training, athletes lose speed first, followed by power, strength, and finally endurance — and these qualities return in the reverse order. This understanding shapes how we approach programming, particularly in the areas of prehab, rehab, and return-to-play strategies.

We also tailor training to key growth phases. Growth spurts can increase the risk of injury when programs aren’t adapted to meet changing physical demands. During these windows, certain movements must be modified, and athlete development carefully monitored. Coaches and trainers need to be aware of how to adjust workloads to support both performance and wellbeing.

Do you know what workouts produce specific lactate responses? At Power Speed Coaching, we draw on international knowledge, including training principles from the German Federation and elite coaches like Jochen Spilker. His athlete Gaby Bussman broke 50 seconds in the 400m — they spent two summers training in New Zealand.

For example:
4–5 x 150m sprints (two sets, 5 minutes rest between reps, 10 minutes between sets) at Intensity Level 3 can produce around 10mmol/L of lactate.
2–3 x 300m sprints at Intensity 2 (I.2) with 20–25 minutes rest between reps can produce 14–16mmol/L, similar to competition demands. These workouts help prepare athletes for high-intensity (I.1) efforts during peaking phases. Custom lactate-speed charts are available to support your training plan.

Wondering if aqua training has a place in your program? It can — if used with precision. For example, tracking stride rate in the water with a metronome app allows you to measure lactate production specific to your event. We gathered this data over three years working in Asia alongside national-level sport scientists — giving you access to elite-level insight tailored to your age, position, or event.