Benswic Track Academy
Unleash the Mechanics. Master the Technique. Own Your Event.
June 30 – August 22, 2025
This is not your average summer track camp.
Benswic Track Academy is built for athletes who want to sharpen their mechanics, not just run laps. Whether you’re a sprinter perfecting block starts, a hurdler refining form, or a distance runner learning efficient stride patterns and turnover, PRIME delivers high-performance skill development.
Each session fuses biomechanics, contrast training (sleds, hills, bands), race tactics, and strength elements in a progressive structure. We’re not here to wear you down—we’re here to build you up.
LOCATION: Riverbank State Park
DATES: June 30 – August 22
TIME: 4:00pm – 6:30pm
DAYS: Monday / Wednesday / Friday
Please also read our “frequently asked questions“ below before registering.
Every athlete, from 100m sprinters to 3200m runners, trains side-by-side in a unified system built on science, not volume. Each session is divided into five core categories that target athletic development from the ground up — starting with movement prep, building into technical refinement, applying real race mechanics, and finishing with recovery that enhances adaptation.
This structure creates a consistent rhythm that ensures every athlete knows what to expect and why it matters.
Teaches Athletes the “Why” — They don’t just go through drills; they learn how mechanics, contrast, and recovery improve performance
Builds Smart Runners — No junk reps. Every movement has purpose, whether sprinting, hurdling, or pacing a mile.
Keeps Sessions Unified but Personalized — All events train together, but each athlete’s workload is tailored to their race demands
Creates Structure & Flow — Each session follows a logical arc:
warm-up
Preps for the Long Term — This isn’t just summer conditioning — it’s foundational development for the cross country, indoor and outdoor seasons ahead.
Structure & Flow
| Time | Session | Purpose | |
|---|---|---|---|
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4:00pm |
Activation & Prep |
This is your nervous system warm-up + joint prep. It primes movement patterns, posture, and core engagement. Sets the tone for explosive or efficient work. |
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4:30pm |
Technical Development |
This block targets skill acquisition — mechanics, coordination, and efficiency (e.g., block setup, hurdle clearance, stride turnover). |
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5:00pm |
Power & Contrast Performance |
High CNS-demanding drills: plyometrics, bounds, reactive sprint work. Converts technique and strength into explosive event readiness. |
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5:30pm |
Event-Specific Application |
Here, athletes apply their technique into live, event-based scenarios (e.g., block starts, contrast hills). This is where they feel their form under intensity. |
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6:30pm |
Recovery & Regeneration |
Ends each day with focused breathing, stability, core integration, and mobility — essential for adaptation and next-day readiness. |
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8 Weeks = Real Transformation
Benswic Track Academy isn’t random workouts — it’s a carefully engineered progression.
Each week builds on the last:
Week 1–2: Learn proper posture, angles, and movement foundations
Week 3–4: Add turnover, stride mechanics, and lactate endurance
Week 5–6: Develop contrast power, race tactics, and pacing control
Week 7–8: Sharpen max velocity, simulate competition, and peak technically
Athletes Adapt Gradually: Skills like block starts, turnover efficiency, or lactate control require layering — not crash courses.
Real Improvements Are Measurable: Testing events at the start and mid-camp show tangible progress (not just “feeling faster”).
Each Theme Prepares for the Next: Skipping weeks means missing foundational steps critical to speed, power, and technique.
8-Week Campers Get a Competitive Edge: By progressing through the full arc, you enter Fall/Indoor season stronger, smoother, and faster.
| Week | Theme | Focus | |
|---|---|---|---|
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1 |
Foundations of Mechanics |
Baseline Testing. Posture, Drive, Rhythm |
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2 |
Force Application & Angles |
Starts, Stride Projection, Ground Contact |
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3 |
Efficiency & Turnover |
Tempo, Stride Rate, Bounding Control |
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4 |
Speed Endurance Integration |
Progress Testing. Floating Sprints, Lactate Management |
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5 |
Contrast & Power Progression |
Explosiveness from Contrast Work |
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6 |
Pacing & Race Rhythm |
Mental Pacing Drills, Tactical Setups |
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7 |
Race Simulation & Prep |
Starts, Finishes, Competition Sets |
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8 |
Taper & Technical Polish |
Final Prep Testing. Reduced Volume, Sharpened Execution |
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Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
Focuses on starts, drive phase, stride posture — applies to all runners for force generation and mechanical control.
| Time | Session |
|---|---|
|
4:00pm |
Band hip walks, A-run prep, isometrics |
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4:30pm |
Sprint drill progressions + block setup |
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5:00pm |
Sled sprints (10–20m) |
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5:30pm |
SAMPLE TRAINING: |
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6:30pm |
Deadbug + banded glute circuits |
Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
Targets pacing, turnover, stride control — applies to both lactate-speed sprinters and distance efficiency.
| Time | Session |
|---|---|
|
4:00pm |
Mini-hurdle resets, pogo jumps |
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4:30pm |
Stride projection + lean drills |
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5:00pm |
Sled sprints (10–20m) |
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5:30pm |
SAMPLE TRAINING: |
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6:30pm |
Breath circuits, deep core + wall holds |
Each session is divided into five core categories like that target athletic development from the ground up — starting with movement prep, building into technical refinement, applying real race mechanics, and finishing with recovery that enhances adaptation.
Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
Covers max velocity, flys, tactical strategy, finishing mechanics — helps all events simulate race-day feel.
| Time | Session |
|---|---|
|
4:00pm |
Sled marches + hip lock drills |
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4:30pm |
Hurdle form & bounding |
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5:00pm |
Bounds + resisted cords |
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5:30pm |
SAMPLE TRAINING: |
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6:30pm |
Side planks, hip flow |
Each session is divided into five core categories like that target athletic development from the ground up — starting with movement prep, building into technical refinement, applying real race mechanics, and finishing with recovery that enhances adaptation.
Covers max velocity, flys, tactical strategy, finishing mechanics — helps all events simulate race-day feel.
Starting at $140
Every day is built on technical mastery, contrast training, event-specific work, and recovery for smarter adaptation.
Weekly drop-ins get full value — but 8-week athletes progress through a complete developmental system.
This isn’t just “practice” — it’s elite coaching for mind, movement, and mechanics.
Sprinters, Hurdlers, Distance: all train together, sharpened for their event demands under one progressive program.
🎥 See Benswic Track Academy in Action ➔
Benswic Track Academy isn’t just summer conditioning — it’s a movement laboratory.
Summer is when serious athletes separate themselves
— Benswic is here to make that happen.
Please Review Camp Policies before Purchasing.
Building a premium reputation — quality attracts quality.
Benswic Track Academy welcomes 1-week participants!
You’ll experience the same high-level technical training and learn the foundations of sprint, hurdle, and distance movement.
However, the full 8-week program is where true progress happens — week by week, building endurance, speed, efficiency, and race execution.
We understand summer schedules can be busy.
If an athlete misses an occasional day, we’ll work with them to integrate back into the flow.
However, because each week’s training builds progressively toward race-specific mechanics and performance, missing multiple sessions may affect an athlete’s adaptation and results.
👉 We strongly encourage full attendance whenever possible, especially during Testing Weeks (Week 1, Week 4, and Week 8).
The best results come from full, consistent participation over the full 8 weeks!
Athletes ages 11–18 who compete or want to compete in sprint, hurdle, or distance events (100m–3200m) are welcome. Whether you are new to competitive track or a returning athlete looking to sharpen your form and speed, this camp is designed to elevate your skills.
While weekly drop-ins are available, the full 8-week experience is highly recommended.
The camp is intentionally structured week-by-week to progressively build your strength, speed, mechanics, and endurance. Missing weeks means missing critical development stages.
Benswic Track Academy is a developmental system, not just random workouts.
Each week builds on the last, culminating in noticeable improvement by Week 8.
We conduct official Testing Days at the start and mid-point of camp to measure your growth in speed, form, and efficiency — giving you real data to track your progress.
Baseline Testing: Saturday before Week 1 (or first Monday session)
Midpoint Progress Testing: Friday of Week 4
Optional Final Assessment: Friday of Week 8 (for full 8-week participants)
We train sprint starts, acceleration phases, top-end speed, hurdle technique, stride mechanics, lactate threshold training, turnover drills, and race tactics.
You’ll be grouped based on your primary event focus (sprint, hurdle, or mid-distance).
Days: Monday, Wednesday, Friday
Time: 4:00 PM – 6:30 PM
Location: Riverbank State Park (exact site shared after registration)
Day Drop-In: $60
1-Week Camp (M/W/F): $140
4-Week Pass: $540
8-Week Full Access: $960 (best value)
Track spikes; Athletic running shoes
Comfortable athletic wear
2 Water bottle (hydration is critical) + Electrolyte
Light snacks for recovery if needed
Yes — beginners and developing athletes will be taught the fundamentals of movement mechanics first.
However, the training is performance-based, meaning athletes must be prepared to focus, hustle, and commit.
Benswic Track Academy focuses on technique, skill development, and athletic efficiency — not just running laps or building conditioning.
Athletes leave with better mechanics, stronger fundamentals, faster race execution, and measurable gains across all performance markers.
Yes, but we recommend starting at the beginning to experience full progression.
Yes! The mechanics and power work at Benswic Track Academy benefit all sports.
Benswic Track Club competes during the Cross Country, Indoor & Outdoor Season.
If you’re interested in competing and having us Sponsor you?
Click the link below. Hope to see you soon!
Benswic Track Club competes during the Cross Country, Indoor & Outdoor Season.
If you’re interested in competing and having us Sponsor you?
Click the link below. Hope to see you soon!