Key points to remember:

• Exert quick bursts of energy at maximum intensity.
• Stand in the machine while resting.
• As the athlete gets closer to competition, the rest intervals should be reduced.
  

Workout Regimens include:

• 3-5 sets
• 50-75% of max weight
• Timed reps with rest intervals. For example: 10 seconds of running followed by a 40 second rest. Rest intervals can range from 20-50 seconds.
  

The only position used for this workout is the running position.