Randy L.

I currently coach at the high school level. Throughout 2015-2017,I was an assistant coach at Sidwell Friends School. Throughout my two-years at Sidwell we won the boys MAC Championship and our 4x200 relay team became DCSAA champions. Now, I’m an assistant track coach at Washington-Liberty. Along with myself and our coaching staff we have successfully coached our athletes to breaking school records, individual regional champions, and individual district champions.

I specialize in conditioning athletes across different sports, applying targeted training strategies to optimize their endurance. I'am adept at building mental conditioning programs for athletes, helping them develop the focus, resilience, and mental toughness needed to excel in their sport.

From 2010-2014, I competed at the D3 collegiate level for track and field at Virginia Wesleyan College. Throughout my years, I have won four conference 100 meter dash championships four times, two-time outdoor 200 meter dash champion, 2012 Outdoor Conference Athlete of the year, two-time south/southeast region athlete of the year, first Virginia Wesleyan 100 meter dash All-American, set indoor and outdoor school records in the 60 meter dash, 100 meter dash and 200 meter dash. Lastly, in 2022 I was inducted into Virginia Wesleyan University Athletic Hall of Fame.

One session will last up to an hour. This session will focus on static and dynamic drills for 30 mins. Followed by drills that will focus on hip mobility, wall sprints (focuses on proper leg form), plyometrics (explosiveness), and hip mobility. After we have done a few drills, we will transition to either a sprint workout, or speed endurance. Speed endurance could be 3 x 250,100 w/ 80% volume and full rest in between reps. Speed workout will focus on race pace 4 x 150s or a ladder (20,40,60,80,100).

A conditioning session for athletes will consist of agility, quick reaction drills, plyometrics, and speed training. One session will last up to 45 minutes to an hour.