Strength on the Slats: Sled-Push & Hill-Drive Drills—No Sled Required

When preparing elite athletes for the NFL Combine, MLB season, or professional competitions, every training advantage matters. For the past four years, Justin Wakefield at Apex Performance has made the Aussie Pro Runner a cornerstone in his elite athlete development programs, delivering measurable results for professional athletes across multiple sports. Key Takeaways Curved treadmills provide precise assessment of running mechanics Self-powered design creates authentic ground force reactions Versatile training options from max velocity to acceleration work Resistance features replicate sled training without additional equipment Proven performance improvements in elite athletes Professional Insights: Training with Justin Wakefield Apex Performance has established itself as a premier destination for elite athlete development, specializing in NFL Combine and Pro Day preparation, NFL offseason training, and MLB/MiLB offseason performance enhancement. Justin Wakefield's approach integrates cutting-edge equipment with proven methodologies to develop complete athletes. Why Curved Treadmills Excel for Elite Training Superior Movement Analysis For coaches working with elite athletes, movement assessment is critical. The Aussie Pro Runner provides unique advantages: "What makes the Aussie Pro Runner a valuable tool for elite athlete training is the convenience factor. Getting a professional athlete on the Pro Runner in the gym, you can really see what the athlete's running gait is doing from a close perspective." When working with MLB players, Wakefield has observed that mechanical efficiency trained on the curved treadmill directly transfers to more efficient base-running patterns. The controlled environment allows for precise adjustment of running mechanics that would be difficult to address in regular field training. Authentic Ground Force Replication Unlike conventional motorized treadmills, the Aussie Pro Runner's self-powered design creates a more authentic training experience: "The self-driven belt design is huge for mimicking ground force reactions the best without being actually on the ground. Some treadmills allow for an 'assisted' feel to the run, not allowing the muscles to deliver similar forces as natural ground running. The curve on the runner assists with proper top-end mechanics, a kind of 'self-fixing' form makes it easy." This self-correcting design element has proven particularly valuable for teaching proper sprint mechanics to athletes at all levels. Pro-Level Training Protocols Versatile Workout Programming After four years of implementation, Wakefield has developed specialized protocols for different training phases and objectives: "You can do all types of workouts on the Pro Runner from interval sprints, max velocity runs, and with the resistance dialed up, you can work on acceleration power and mechanics." This versatility allows for periodized training throughout the competitive season and offseason, targeting specific performance elements as needed. Acceleration and Power Development For explosive sports that require both acceleration and top-end speed, the resistance features offer unique benefits: "The 'sled push' functionality is big because it allows you to create acceleration mechanics and shapes as well as add resistance that helps with strength similar to what a loaded sled run would do without having to lug a sled and weight around." This convenience factor means more efficient training sessions and consistent resistance patterns compared to traditional sled work. Research supports that sled training improves sprint acceleration, particularly in short bursts critical for football and other explosive sports.  Additionally, a study on high school athletes found that resisted sled pulls significantly improved 5-, 10-, and 20-meter sprint performance, with heavier sled loads producing the most substantial gains in short acceleration. This supports the idea that properly programmed sled training enhances explosiveness—a crucial factor for linebackers like Frankie Luvu, known for his quick first step. Measurable Performance Results Four years of implementation with professional athletes has demonstrated clear benefits: "We have seen a ton of improvements from our athletes' speed, endurance, and running mechanics through workouts on the Pro Runner." Baserunning speed and efficiency correlate with better offensive performance. Statcast Sprint Speed data confirms that players with elite speed score more often, take extra bases at a higher rate, and accumulate more stolen bases. Faster baserunners also tend to have higher BABIP due to their ability to beat out infield hits, which can contribute to marginal improvements in batting average. Additionally, research has shown that improving running mechanics and efficiency can enhance overall sprint performance, which plays a crucial role in baseball. While batting average is primarily influenced by contact quality and plate discipline, baserunning speed and smart decision-making improve a player’s total offensive value—impacting metrics like runs scored, extra-base hit percentage, and even WAR (Wins Above Replacement), which influences contract negotiations and All-Star selections.  Apex Performance's elite NFL clientele, including standouts like Frankie Luvu (Washington Commanders), Tarik Skubal (Detroit Tigers), Dennis Gardeck (Arizona Cardinals), and Patrick Onwuasor Jr, have benefited from this specialized training approach. These athletes have seen measurable improvements in their explosive power and on-field performance following offseason work on the Aussie Pro Runner. Implementation Advice for Performance Coaches For strength and conditioning professionals looking to incorporate curved treadmill training, Wakefield offers practical guidance: "Some advice I would give coaches would be to make a smart, measurable plan on what you intend to use the Aussie Pro Runner for, and you will see the results show up!" This systematic approach ensures that the equipment becomes a valued part of a comprehensive training system rather than just another tool. Athlete Responses to Curved Treadmill Training The true test of any training method is how athletes respond—both in terms of results and engagement: "All our athletes have a love-hate relationship with the Aussie. It is as hard as you make it, and some of the workouts will lay you out, but when the results show up, all our guys can appreciate the Aussie Pro Runner and the workouts we do on them!" This honest assessment highlights both the challenge and effectiveness of curved treadmill training for elite performance.  It's designed for the athlete in you.  For those who want to put the work in.   Training for Professional Performance For facilities focused on developing elite athletes, training equipment selection directly impacts results. After four years of implementation, Justin Wakefield's experience demonstrates that the Aussie Pro Runner provides unique benefits for speed development, mechanical improvement, and performance enhancement that translate to competitive advantages for professional athletes.       Expert Q&A with Justin Wakefield, Apex Performance https://www.instagram.com/apexperformancefacility/ https://www.instagram.com/justin_wakefield_/ What makes the Aussie Pro Runner a valuable tool for elite athlete training? "What makes the Aussie Pro Runner a valuable tool for elite athlete training is the convenience factor. Getting a professional athlete on the Pro Runner in the gym, you can really see what the athlete's running gait is doing from a close perspective." How does the self-powered design benefit speed, endurance, and sprint mechanics? "The self-driven belt design is huge for mimicking ground force reactions the best without being actually on the ground. Some treadmills allow for an 'assisted' feel to the run, not allowing the muscles to deliver similar forces as natural ground running. The curve on the runner assists with proper top-end mechanics, a kind of 'self-fixing' form makes it easy." What specific workouts do you program on the Aussie Pro Runner for elite performance? "You can do all types of workouts on the Pro Runner from interval sprints, max velocity runs, and with the resistance dialed up, you can work on acceleration power and mechanics." How does the sled push functionality help build strength and explosive power? "The 'sled push' functionality is big because it allows you to create acceleration mechanics and shapes as well as add resistance that helps with strength similar to what a loaded sled run would do without having to lug a sled and weight around." Have you seen measurable improvements in your athletes' performance since incorporating the Aussie Pro Runner? "We have seen a ton of improvements from our athletes' speed, endurance, and running mechanics through workouts on the Pro Runner." What advice would you give to other coaches looking to integrate curved treadmill training for high-level athletes? "Some advice I would give coaches would be to make a smart, measurable plan on what you intend to use the Aussie Pro Runner for, and you will see the results show up!" Which athletes are loving the Aussie Pro Runner and which ones dread it? "All our athletes have a love-hate relationship with the Aussie. It is as hard as you make it, and some of the workouts will lay you out, but when the results show up, all our guys can appreciate the Aussie Pro Runner and the workouts we do on them!" Sources: 1. Speed & Draft Position Impact Statcast Sprint Speed Leaderboard (MLB sprint speed data):https://baseballsavant.mlb.com/leaderboard/sprint_speed The Dynasty Dugout – Sprint Speed and Impact on Hitting:https://www.thedynastydugout.com/p/sprint-speed-and-the-impact-on-hitting 2. Sled Training & Acceleration Gains Study on sled training improving 10-meter sprint times in rugby players:https://pubmed.ncbi.nlm.nih.gov/22692118 Study on resisted sled pulls improving 5-, 10-, and 20-meter sprint performance in high school athletes:https://pubmed.ncbi.nlm.nih.gov/32773545 3. Baserunning Efficiency & Offensive Impact Statcast Sprint Speed Leaderboard (MLB baserunning data):https://baseballsavant.mlb.com/leaderboard/sprint_speed This guide was developed in collaboration with Justin Wakefield of Apex Performance, drawing on his extensive experience training professional athletes for NFL, MLB, and elite sports performance.  Cheers to all you success mate!

Improving endurance and recovery in CrossFit is vital for female athletes looking to excel in high-intensity workouts. A versatile tool, the Aussie Pro Runner curved treadmill, offers unique benefits for athletes aiming to build strength, enhance endurance, and optimize active recovery. CrossFit athlete Ashelyn Linge provides invaluable insights into leveraging this innovative equipment. Versatility and Performance Gains The Aussie Pro Runner provides an extensive array of training options, enabling athletes to perform walking, running, sprinting, sled pushes, and resistance-based workouts, all on one machine. Its versatility makes it especially useful for replicating outdoor or gym-based movements indoors, maximizing convenience and consistency in training routines. "The Aussie Pro Runner is versatile—perfect for walking, running, sprinting, pushing, and even walking backward with resistance," Ashelyn shares. "It's truly comprehensive for varied CrossFit demands, allowing you to simulate a broad range of functional movements that directly translate to improved performance." An interesting fact: Research has shown that training on a curved, self-powered treadmill like the Aussie Pro Runner can increase energy expenditure by approximately 30% compared to traditional motorized treadmills. This significantly boosts workout efficiency, making it ideal for athletes aiming to enhance cardiovascular fitness and caloric burn in shorter training sessions." Interval Training for CrossFit Endurance Effective Protocols for Peak Performance According to Ashelyn, structured interval training is essential for female athletes: Short sprints: 30 seconds max effort, 90 seconds recovery. Moderate intervals: 2 minutes threshold pace, 1-minute recovery. Long intervals: 4 minutes sustained effort, 2-minute recovery. "All women should incorporate sprint activities for improved metabolic health and functional fitness," notes Ashelyn. This aligns with research emphasizing sprinting for female metabolic health and functionality. Training for HYROX Success Hip Flexor Strength and Posterior Chain Development "The self-powered design of the Aussie Pro has helped me strengthen my hip flexors, a significant weakness previously," Ashelyn shares. "It allows me to maintain sustainable pacing during HYROX events, making running feel easier." Ashelyn emphasizes posture improvement, saying, "When fatigue sets in, I tend to lean forward. The treadmill instantly alerts me, helping maintain better running form and efficiency." The treadmill's resistance feature closely replicates sled pushes common in CrossFit, helping build posterior chain strength crucial for heavy lifts. "Pairing resistance training on the Aussie Pro with exercises like deadlifts helps achieve intense training without spinal stress," Ashelyn says. Active Recovery and Convenience For recovery days, Ashelyn finds the Aussie Pro Runner ideal: Gentle walking or jogging increases circulation. Conveniently used at home for consistent recovery routines. "I often watch movies while gently moving on my Aussie Pro during recovery days—it’s both mentally relaxing and beneficial for recovery," Ashelyn notes. Recovery Solutions for Busy Women Active Recovery Implementation Between high-intensity training days, the Aussie Pro Runner facilitates effective recovery: "For active recovery, the Aussie Pro is a great tool to get some light movement in and increase blood flow resulting in an improvement of recovery! I love spending time on my Aussie Pro and watching movies to pass the time on my off days!" Built-In Accountability The self-powered design ensures quality movement even during recovery sessions: "Once again, the self-propelled aspect of the runner is a bonus here because you don't have the ability to get lazy with the movement." Training Around Family Life For mothers, the home-based solution eliminates a major training barrier: "I also am really grateful to be able to get my running done from home while I have sleeping kids so that I can get my running done without the stress of working around their schedules!" Incorporating the Aussie Pro Runner into CrossFit routines empowers female athletes to build endurance, improve strength, and optimize recovery. Ashelyn Linge's experiences underscore the treadmill's multifaceted benefits, enhancing overall CrossFit performance. Special thanks to Ashelyn Linge for sharing her expertise. https://www.instagram.com/ashelynlinge15/ Expert Q&A with Ashelyn Linge How can female CrossFit athletes use the Aussie Pro Runner to improve their engine for high-intensity WODs?"The Aussie Pro Runner is perfect because of its versatility—you can walk, run, sprint, push, and even walk backward with resistance." What specific interval protocols on the Aussie Pro Runner best prepare women for CrossFit endurance events?"Short high-intensity sprints, moderate threshold intervals, and longer sustained efforts optimize endurance for CrossFit." How does the self-powered design of the Aussie Pro Runner specifically help with HYROX racing?"It strengthened my hip flexors and posture, significantly improving my pace sustainability during HYROX events." How does the resistance feature of the Aussie Pro Runner aid in posterior chain development?"The resistance settings imitate sled pushes, boosting posterior chain strength without placing unnecessary stress on the spine." How is the Aussie Pro Runner effective for active recovery days?"The Aussie Pro is excellent for light movement and blood flow enhancement. It's perfect for gentle activity during off days." References: Sprint Interval Training and Metabolic Health:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/ Posterior Chain Training Research:https://journals.lww.com/nsca-scj/fulltext/2016/08000/posterior_chain_training__improving_power,.7.aspx

Firefighting is one of the most physically demanding professions in the world. Every call requires a combination of explosive strength, cardiovascular endurance, and the ability to perform under extreme stress—often while wearing heavy bunker gear and carrying equipment. Training for these demands isn't about looking fit; it's about being fit for survival and effectiveness in life-threatening situations. Key Takeaways Self-powered training builds emergency-ready conditioning Resistance settings simulate equipment-laden movement Sprint training develops no-warmup readiness Sled push mode replicates hose drags and forcible entry Low-impact design supports joint longevity for career firefighters Elite Insights: Training with Captain Orlando Amador Captain Orlando Amador of Hialeah Fire Department has incorporated the Aussie Pro Runner as cornerstone equipment in his firefighter-specific training regimen. His approach focuses on simulating real-world emergency scenarios, improving functional endurance, and ensuring that every workout prepares him and his team for the unexpected challenges of emergency response.   First Responder Training Advantages Adapting to Self-Powered Movement Unlike traditional motorized treadmills, the Aussie Pro Runner requires the user to generate all movement, which better simulates real-world exertion. Captain Amador provides valuable guidance for first-time users: "For any first-time first responder using the Aussie Pro Runner, the best advice is to start at a higher resistance to get acclimated to the curved treadmill and find a sweet spot for running." Key Benefits: User-controlled intensity Natural movement patterns Self-regulated exertion Variable resistance settings Performance & Injury Prevention Firefighters must maintain peak fitness throughout their careers while avoiding injuries that could sideline them during critical moments. The curved design offers significant advantages: "I have noticed great improvements in performance and endurance. Running 1K on the runner is a lot harder than running 1 mile on the street. My 1-mile relaxed pace went from 10 minutes down to 8 minutes. It's great to prevent injuries since it's a lot better on the knees." Why Curved Treadmills Support Firefighter Longevity: Natural foot strike reduces joint stress Self-paced movement prevents overstriding Low-impact design protects knees and back Functional movement patterns transfer to the job Fire Service-Specific Training Protocols Simulating Fireground Tasks The Aussie Pro Runner's sled push functionality creates training opportunities that directly translate to common firefighter tasks: "The sled setting helps with training for the fire service by simulating hose drag by adding heavy resistance. I also add bear crawls for upper body training—this helps with awkward positions when moving through a smoke-filled room with limited visibility." Training Applications: Hose drag simulation Equipment carry preparation Forcible entry strength Low-visibility navigation Emergency Response Readiness The nature of emergency response requires immediate action without warm-up. Captain Amador emphasizes how sprint training addresses this reality: "Sprint and power training is important because, as a firefighter, there is no warmup at a fire, which is just pick and go. It's a great way to simulate high-stress acclimation when an emergency is present." Cardiovascular Training Benefits: Heart rate variability training Stress adaptation Lactate threshold improvement Recovery capacity enhancement Integrated Equipment Training Captain Amador has developed a comprehensive approach using multiple training tools: "I incorporate the runner in my workouts to elevate my heart rate during training so it simulates the stressful high-impact environment faced during a fire or extrication call when you need to perform while fatigue kicks in. The ski erg is essential as it helps to simulate overhaul, which is done after a fire to look for fire extension within a structure by breaking walls or parts of drywall while wearing bunker gear." This approach creates a complete training system that prepares firefighters for the varied demands of emergency response: Pre-emergency cardiovascular preparation During-incident strength and power Post-incident recovery capacity Full spectrum functional fitness Training for When It Matters Most For firefighters and first responders, physical training isn't about aesthetics—it's about performance when lives depend on it. The Aussie Pro Runner provides a versatile training platform that addresses the unique demands of emergency services: Develop job-specific conditioning Build functional strength and power Improve cardiovascular resilience Support career longevity through joint-friendly training Prepare for the unpredictable nature of emergency response Expert Q&A with Captain Orlando Amador https://www.instagram.com/hfdtiger/ What's one key training tip you'd give to any firefighter or first responder using the Aussie Pro Runner for the first time? "For any first-time first responder using the Aussie Pro Runner, the best advice is to start at a higher resistance to get acclimated to the curved treadmill and find a sweet spot for running." Have you seen improvements in performance, endurance, or injury prevention when using the Aussie Pro Runner? "I have noticed great improvements in performance and endurance. Running 1K on the runner is a lot harder than running 1 mile on the street. My 1-mile relaxed pace went from 10 minutes down to 8 minutes. It's great to prevent injuries since it's a lot better on the knees." How does sled push training on the Aussie Pro Runner translate to the strength and stamina needed on the job? "The sled setting helps with training for the fire service by simulating hose drag by adding heavy resistance. I also add bear crawls for upper body training—this helps with awkward positions when moving through a smoke-filled room with limited visibility." Why is sprint and power training important for firefighters and first responders? "Sprint and power training is important because, as a firefighter, there is no warmup at a fire, which is just pick and go. It's a great way to simulate high-stress acclimation when an emergency is present." How do you incorporate workouts with the Aussie Pro Runner and Ski to best prepare for real-world firefighting situations? "I incorporate the runner in my workouts to elevate my heart rate during training so it simulates the stressful high-impact environment faced during a fire or extrication call when you need to perform while fatigue kicks in. The ski erg is essential as it helps to simulate overhaul, which is done after a fire to look for fire extension within a structure by breaking walls or parts of drywall while wearing bunker gear." This guide was developed in collaboration with Captain Orlando Amador of Hialeah Fire Department, sharing his expertise in firefighter fitness and conditioning. Thank you to  Orlando and all firefighters serving our communities  For more a more in-depth guide on Fire Fighting protocols check out this article:https://aussiefitnesspros.com/blogs/guide/curved-treadmill-training-guide-how-the-aussie-pro-runner-improves-functional-performance-for-first-responders