Exergenie is a good resistance device but they all have their own personalities. The pros is that you get consistent resistance (compared to a sled in which once you’ve overcome inertia, the resistance decreases) and it’s portable. The con is that it can require maintenance (cord twisting for example) and you don’t really know how much resistance you’re putting on the athlete.

You can use the pool to strengthen musculature needed for sprinting without the impact (ends up being mostly hip flexors lol) and energy system development. How I’ve gone about it in the past is: - Normal (freestyle) swim to warm up - Wall supported (front or back depending on exercise) doing drills or isolated strengthening exercises - e.g. leg swings, hamstring curls, straight leg adductions/abductions, straight leg kicking. 2-3x20-30 seconds each leg - Wall supported (back and shoulders resting on wall) kicking 3x3 10 seconds on/50s off with 3 mins rest between sets. - Running upright in the water: 3x5x 20s on/40s off. I’d recommend getting a floating belt so you can stay upright and just pump the arms and legs. You’ll want to vomit after this.

@Braden Jowers should be fine (without knowing any details). Bike workouts, high jump workouts, pool workouts, etc. are a great way to maintain energy systems development and keep that running type piston action within the program. I’ve personally made many gains during these blocks of work. Fix the Achilles though, of course.

I lift two times (sometimes three which is an upper body pump)days a week. Recently squatted 220kg and benched 150kg doing them once a week each. If your sports training is intense, you can still make great gains not going to the gym at a high frequency.

Best thing you can do for vert is getting diced.

Establish a routine in your training which can be replicated prior to racing - e.g. jog, mobility, run drill, run through, 1-2 accelerations, 1-2 runs getting up to 90-95% effort. For your second race of the day, you can probably skip the mobility and drilling components of a warm up and just get into run throughs. Most importantly, have fun. Take any of the chaos found in any competition in your stride and do your best to stay in the moment and focussed when you’re called to the blocks.