VeloFit
04 / Results

Proof of work.

The case files / 2026

The work between
before and after.

Numbers show the change. The story shows how it happened. Follow the starting point, decisions and training blocks behind each result.

Illustrative athlete stories — not verified client claims

Sprinter accelerating powerfully from the blocks
Featured story / 01
Maya Chen / Football / Winger12 weeks

From protecting the hamstring to attacking the first ten metres.

Speed / Power

MeasureBeforeAfter

20m sprint

−0.31s

3.42s3.11s

Countermovement jump

+19%

31cm37cm

High-speed efforts / wk

+50%

1421

Full training availability

+22 pts

72%94%

01 / Walkthrough

The starting point

Maya arrived fit enough to play, but not free enough to accelerate. Recurring hamstring tightness had shortened her stride and made every maximal sprint feel like a risk. Her first objective was simple: trust speed again.

02 / Walkthrough

The VeloFit plan

The first block rebuilt sprint positions at controlled intensity. The second added resisted acceleration, unilateral strength and progressive high-speed exposure. Every week paired field work with recovery so quality stayed high without hiding fatigue.

03 / Walkthrough

What changed

By week twelve, Maya was faster over 10m and 20m, produced more force off one leg and completed more high-speed actions in training. The most useful result was availability: she stopped modifying football sessions and returned to full training weeks.

“I stopped thinking about the hamstring and started thinking about beating the defender.”

Maya Chen / Illustrative quote

More athlete stories

Different starts.
Measured finishes.

Athletes completing an outdoor strength and power sessionCase / 02
Jon Bell / Rugby / Back row10 weeks

More force at contact. Less weight on the bar for its own sake.

Program / Athlete Strength

MeasureBeforeAfter

Peak power

+18%

4,120W4,862W

10m sprint

−0.11s

1.89s1.78s

Body mass

Stable

98.4kg98.1kg

Before

Jon was already strong in the gym, but his test data showed that force arrived too slowly to transfer cleanly to short carries and first contact. Heavy sessions also left him flat for field training.

The work

VeloFit reduced unproductive volume and rebuilt the week around trap-bar power, split-stance strength and low-volume plyometrics. Force-plate checks decided when to push and when to recover.

After

Peak power climbed while body mass stayed stable. Jon improved his first three steps and reached match day with fresher legs, turning gym strength into repeatable actions on the field.

“The sessions got shorter, but every set started showing up in the game.”
Track athlete preparing carefully before a training sessionCase / 03
Ari Okafor / Track / 400m12 weeks

A return-to-running plan that earned each faster lap.

Program / Mobility / Recovery

MeasureBeforeAfter

Ankle dorsiflexion

+8°

31°39°

Single-leg calf raises

+78%

1832

Running exposure

Full

0 min42 min

Before

A calf strain had interrupted Ari’s season. The injury had settled, but ankle range, single-leg control and confidence at speed were all below the return-to-track baseline.

The work

The program moved from calf capacity and ankle mobility into controlled tempo running, progressive sprint exposure and compression recovery. Weekly checks made the next increase visible rather than guessed.

After

Ari completed the return pathway without a missed progression, restored ankle range and finished the block with a pain-free 300m effort close to the previous training benchmark.

“I always knew why the next step was safe—and what I had to prove before taking it.”

Your baseline comes first

Know where you are.
Then move it.

Start with one demo session. We’ll establish the measures that matter to your sport before recommending the work.