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Omar Beasley | Sprint & Hurdle Coach

@qoach_beasley

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ΩΨΦ, DII Track & Field Coach @umoxctf
USATF Level 2 Sprints/Hurdles Speed Development
Helping athletes get faster
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I’ve been working on Durham getting an indoor sports complex for almost twenty years now. I’ve presented proposals to the the Durham County Stadium Authority and the Durham County Board of County Commissioners in the past. They loved my proposals but for some reason it never materialized.

I served as the first chairman of the Durham Sports Commission. When I mentioned trying to work on this, they wouldn’t move until a particular new board member mentioned the very same type of development, did the other board members agree.

Here are some pictures of the memory. Standing here with me are three GIANTS in the sport of track and field: Dr Leroy T. Walker, Al Buehler and George “Pup” Williams.

https://abc11.com/durham-sports-complex-city-council-discover/13359559/ by @qoach_beasley

One of my Happy Places. The Hill. Here for our weekly meeting. Today’s episode, 3x150m hills. If you’ve spent any significant time training with me, you’ve visited this place a few times. 😂 #hillworkout #grinding #speedtraining by @qoach_beasley

The weight tells you the load. It doesn’t tell you the whole demand. ⏱️
Sprinting, jumping, and lifting all require force. How much, in which direction, and in how much time—that’s where programming gets specific.
The MVTI Load–Velocity Spectrum connects the exercise to its purpose.
🔹 Change the sled resistance. Change the sprint demand. 🔹 Change the jump cue. Change the contact strategy. 🔹 Change the lifting load. Change the movement velocity.
Choose the adaptation. Measure the response. Adjust the dose.
Contact time matters. So do speed, output, and execution. The times shown are guides—ground-contact time and lifting duration measure different events.
Every tier has a purpose. Your athlete’s needs and the season determine which ones carry the block.
Build capacity. Develop force. Express it quickly.
👇 What quality is carrying your current training block—and how are you measuring it?
Save this for your next programming review.
#MVTI #SpeedTraining #SprintTraining #Plyometrics #speedcoach by @qoach_beasley

Monday work…from the track to the gym. #trackandfield #speeddevelopment #umo by @qoach_beasley

Yesterday’s practice session was short and sweet. They got right into their warmup and then hit some wickets. Yesterday's practice session was short and sweet. They got right into their warmup and then hit some wickets. Then we started the real work. 4 x 30m flys. Everything tracked. Everything timed.
First two runs they wore the Exogen Lila arm and leg sleeves. Last two, the sleeves came off.
I recorded the runs and I'm putting a few up. I assessed and analyzed the videos. Here are the results. Went into the day with 4 guys having broken 3.0 in the 30m fly. By the end of the session we had 9 under 3.0 and two under 2.9. And it's still October!! I am happy with what I'm seeing thus far. Progress. Steady and consistent.
#trackandfield #speeddevelopment #speed #speedcoach #exogen by @qoach_beasley

Your athletes aren’t built to run at 100% every single day. High days, low days. That’s the work. Undulating your intensity keeps legs fresh, hamstrings healthy, and speed on the track—not in the athletic training room. I built this 100m Percent Chart to take the guesswork out of rep times from 65% to 95%, covering distances out to 200m. How to apply it:
🟢 65%–70%: Extensive Tempo / Recovery days. Rhythm over speed.
🔵 80%: Controlled sub-max intensity. Smooth, repeatable work.
🔴 90%–95%: High intensity / Race-model reps with full recovery. ⚡ Coach’s Note: Make sure you time reps consistently every session. Remember, FAT/block PRs differ from hand timing. 📌 Save this post for your next microcycle, and share it with your staff. #speedcoach #coaching #speeddevelopment by @qoach_beasley

Ask and you shall receive. They got bodied today. Normally Monday is an acceleration day but it turned into Monday…Funday…Broken intervals on the track. Almost all of them laid out. #brokenintervals #track #bodies #laidout by @qoach_beasley

Resistance work isn't just about getting strong. It teaches athletes to feel the angles we want in acceleration.

Out of the blocks, shin and trunk work parallel. Shin hits around 45° to the track. Foot lands behind the hips so every step pushes you forward, not brakes you. Over the first 8 to 12 steps those angles rise together toward upright. How low an athlete can hold it comes down to their strength, not a textbook number.

Get the shin and trunk right and low heel recovery shows up on its own. It comes from pushing correctly. You don't force it.

Here's the tradeoff. Low recovery puts the foot close to the track. Dorsiflex the ankle. Keep the foot under control. Now the next steps land where they need to, at the right angle, putting force where it belongs.

Loads matter. Light enough to keep mechanics. Heavy enough they have to push. Under a sled or in our case the 1080 Sprint, the angles drop lower than an open run, and the heavier the load, the lower they go. That's fine. The 1080 teaches the push. Then we check the angles unresisted. We track velocity drop so we know whether we're training mechanics or force. #blockstarts #acceleration #drivephase #speed #speedtraining by @qoach_beasley

This is what happens when you allow your athletes to hold onto your phone. I also got a couple of clips of some work on the 1080. #clownin #sonotserious #havingfun #trackpractice by @qoach_beasley

We just finished up our General Prep weight room program. Here are some clips of our athletes grinding! #trackandfield #weightlifting #lifting4speed #speeddevelopment by @qoach_beasley

Tuesday Hurdle Work! Hurdlers in session three, Multi’s made it out here for their first session. DRILLS, DRILLS, DRILLS. Cleaning up technique and mechanics. #trackandfield #speedcoach #hurdles #umoathletics by @qoach_beasley