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This is your Truth About Quickness Insider’s Action Program Manual Manual .
=============== INTRODUCTION ===============
We have specifically prepared up to 48 weeks of training for you. There are three 16week cycles here, one each for the Beginner, the Intermediate and the Advanced. How do you know where to start? It’s actually pretty simple. Just ask yourself some of these questions:
Do you move well on your feet? Do people tell you that you move well on your feet? Do you feel like you have heavy feet? Do you have any experience with any of the drills or exercise in The Truth About Quickness Insider’s System? Are you proficient with them? Are you truly quick in your games? Are you truly explosive in your games? Have you been active and are you prepared to handle this type of training?
Based on some of your (honest) answers to those questions, you should have a better idea of where to start. To be brutally honest, Kelly and I both believe that most athletes should be starting with Cycle I of the Beginner’s program…why? Well, it’s not like the training in any of the Intermediate or Advanced cycles is that much better; it’s just that it’s more intense than what you’ll find in the Beginner’s cycles. So, you should only be using the Advanced training programs if you truly need the more intense stimulation to continue to improve. If your body doesn’t need such intense methods and you still go ahead and use them, you could be looking at a solid recipe for injury.
Furthermore, you should always strive to use the least intense methods to get the desired results. If you can get good results using the Beginner programs, then that’s is absolutely what you need to be doing. By going ahead and using the Advanced methods when you don’t need them, you are basically wasting lots of good, easier training that could be giving you the same results. In a nutshell, this leaves you at the risk of plateauing a lot sooner than you need or want to be. So, our general recommendation: Unless you are an experienced, fluid athlete on their feet, just start with Cycle I of the Beginner’s Program and progress from there.
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THE TRUTH ABOUT QUICKNESS CHECKLIST ========================================
Now, before you begin, Kelly and I want to note a few things.
You should be doing the Ultimate Insider’s Warm-Up as outlined in the DVD before every workout, or at least some version similar to it. You should probably also be doing some of the stretches and activation exercises Kelly outlined in the DVD. Let’s recap those now:
Foot Activation Drill- 2 x 15/side (Remember 3 points of pressure at the base of
big toe, base of little toe and heel. While maintaining 3 points of pressure lift the toes and arch up and slowly lower the toes down while attempting to keep the arch raised) Kneeling Hip Flexor Stretch- 2 x 20 seconds/side Lying bent knee glute activation- 1 x 12/side (hold for a 3 count at the top).
Remember to contract the abs to increase the intensity of glute activation. Standing glute activation foot on bench- 1 x 10/side (hold for a 3 count at top).
Remember to keep the plant leg entirely straight and increase the height of the resting leg, as you get stronger.
================= WEIGHT TRAINING =================
A lot of athletes and coaches wonder what their weight training should look like in conjunction with The Truth About Quickness training. First of all, this training should optimally be done before your weight workouts. Second, this training is more like a tweak to what you’re already doing, instead of some big, massive overhaul. So, you really shouldn’t be changing much of what you’re doing already in regards to your weight training.
With that being said, Kelly and I have provided 3, sample, weight training workouts for you. One for:
Bodyweight training (when you have no equipment) Beginners (with weight training equipment access) More Advanced Lifters
Here they are:
======================== Beginning Bodyweight Workout ======================== (Repeat every other day with weekends off)
Bulgarian Split Squat Isometric Hold- 2 x 60 seconds/side (work up to 60 seconds) Bent Leg Single Leg Deadlift (stand on one leg and try to lower your off knee down and touch the ground. Use a box or padding to decrease the range-of-motion until you gain the necessary strength)- 2 x 10/side Single leg calf raise on block- 2 x as many reps as possible/side (try to work up to 50 reps) Plank- 1 x 60 seconds (work up to 60 seconds) Repeat every other day with weekends off. ====================== Beginning Weights Workout ====================== (Repeat every other day with weekends off)
Session A: Squat 3x5 Deadlift 1 x 5 Pull-Up 3x max reps Bench Press 3 x 5 Calf raise: 2 x 20 Front Plank: 2 x 60 seconds
Session B: Seated Row or Chest Supported Row 3 x 5 Squat 3 x 5
Bench Press 3x5 Military Press 3 x 5 Calf raise 2 x 20 Side plank: 1 x 60 seconds/side
=============================================== More Advanced Trainee’s Weights Workout (1.5 x BW squat) ===============================================
Session A: Squat 3x5 Single Leg Romanian Deadlift - 2 x 10 Pull-Up 3 x max reps Military Press 3 x 5 Front plank 1 x 60 seconds/side
Session B: Power Clean, Seated Row or Chest Supported Row 3 x 5 Bench Press 3x5 Deadlift 3 x 5 Bulgarian Split Squat or Lunge 3 x 8/side Side Plank 1 x 60 seconds/side
**Do session A on Monday and B on Thursday, or take 2-3 days in between each workout and train on a revolving days format**
For example Mon: session A Thurs: session B Sun: session A
Wed: session B Sat: Session A Etc.
================================= REMEMBER THIS IN YOUR TRAINING =================================
Remember the dancing analogy from the DVD? Focus more on ease of movement, smoothness, proficiency, and “making things easy” rather than struggling to go so fast, so high, or be so powerful that you tighten up. A good cue to give yourself is 100% speed at 90% effort. This forces you to emphasize speed while being relaxed. Also remember to become aware of how your feet are functioning when you move. You should drive off the ball of your foot at the base of the big toe. When looking at the routines many athletes are surprised by the relatively low volumes they contain. It’s important to note that improving in quickness is about QUALITY rather than QUANTITY . Keeping the number of exercises and total duration of training relatively brief allows you to focus on IMPROVING each and every session rather than mindlessly going through a bunch of drills. We DON’T recommend you go adding a bunch of extra exercises and sets to the routines. You should leave each workout feeling relatively little fatigue and your last set should be just as good (or very close) to your first. Rest Intervals- Rest long enough in between sets so that you can give each set a good hard, quality effort, but not so long that your muscles become cold. How long that is will depend on your conditioning levels and the exercise.
Don’t push the pace to the point that you’re huffing and puffing before you even begin each set. For most people 45 seconds to 2 minutes between sets is about right. Thirty seconds is probably too short, but 5 minutes is probably too long. A few of the endurance workouts might have you taking a 3 to 4 minute rest between sets. If in doubt pretend that the next set you do will be a competition of some sort. Rest as long as you think you need to be at your best for the competition. NOTE: Progressions are based on this application: Movement/coordinationspeed/timeforce/absorptionspeed / time
BEGINNER-Cycle I SPEED WORK- Day 1 Week 1
Week 2
Week 3
Week 4
Lateral Line Jumps 4x20 Low Barrier On/Off 3x15
4x20 5x15
5x20 4x15
3x20 3x15
Week 2
Week 3
Week 4
ABSORPTION WORK- Day 2 Week 1
Pogo Jumps Speed Skaters w/pause
3x10 3x15
4x10 4x15
5x10 5x15
2x10 2x15
ENDURANCE WORK- Day 3
Wideouts Vertical Line Jumps Low Squat Sprints
Week 1
Week 2
Week 3
Week 4
3x50 4x30
4x40 3x40
4x50 4x40
2x50 2x40
20 sec.
25 sec.
Not to be done
Week 2
Week 3
15 seconds
BEGINNER-Cycle II SPEED WORK- Day 1 Week 1
Lateral Line Jumps Low Barrier On/Off Jumps
Week 4
3x10 sec.
4x10 sec.
5x10 sec.
2x10 sec.
3x10 sec.
3x15 sec.
4x10 sec.
2x15 sec.
ABSORPTION WORK- Day 2
Speed Skater Jumps Low Barrier On/Off Jumps
Week 1
Week 2
2x10
3x8
3x10
3x12
Week 3
Week 4
3x10
2x8
4x10
3x10
ENDURANCE WORK- Day 3 Week 1
Wideouts Vertical Line Jumps
3x12 sec.. 4x15 sec.
Week 2
4x16 sec. 3x20 sec.
Week 3
4x20 sec. 4x15 sec.
Week 4
2x15. sec. 2x20 sec.
BEGINNER-Cycle III SPEED WORK- Day 1
Diagonal Jumps Vertical Line Jumps
Week 1
Week 2
Week 3
Week 4
3x8 3x12
4x8 4x12
5x8 5x12
Week 2
Week 3
Week 4
3x6
4x6
2x5
4x10
4x12
2x10
2x8 2x12
ABSORPTION WORK- Day 2 Week 1
Lateral Low Barrier Jumps Pogo Jumps
2x6 3x15
ENDURANCE WORK- Day 3 Week 1
3x30 Square Jumps 3x20 Pogo Jumps Low Squat Sprints 15 seconds
Week 2
3x40 4x20 25 sec.
Week 3
4x40 3x30 30 sec.
Week 4
2x40 2x25 Not to be done
BEGINNER-Cycle IV SPEED WORK- Day 1
Diagonal Jumps Vertical Line Jumps
Week 1
Week 2
3x8 sec. 3x8 sec.
4x8 sec. 3x10 sec.
Week 3
4x10 sec. 4x8 sec.
Week 4
2x10 sec. 2x10 sec.
ABSORPTION WORK- Day 2
Lateral Mid Barrier Jumps Pogo Jumps
Week 1
Week 2
Week 3
Week 4
5x3
6x3
5x4
3x3
4x15
3x20
5x15
2x15
ENDURANCE WORK- Day 3
Square Jumps Wideouts
Week 1
Week 2
3x12 sec.. 4x12 sec.
3x15 sec. 3x20 sec.
Week 3
3x20 sec. 4x15 sec.
Week 4
2x15. sec. 2x15 sec.
INTERMEDIATE-Cycle I SPEED WORK- Day 1
1-Leg Lateral Line Jumps Lateral Low Barrier Jumps
Week 1
Week 2
Week 3
Week 4
4x20
4x25
5x20
3x20
4x20
3x15
Week 3
Week 4
5x10
2x10
3x20
4x15
ABSORPTION WORK- Day 2
Low-Barrier
Week 1
Week 2
3x10
4x10
On/Off Jumps Speed Skaters
3x15
4x15
5x15
2x15
Week 2
Week 3
Week 4
ENDURANCE WORK- Day 3 Week 1
Lateral Line Jumps 4x35 3x45 Square Jumps 15 seconds Low-Barrier Speed Sprints
3x40 4x40 25 sec.
4x45 4x50 20 sec.
2x40 2x50 Not to be done
INTERMEDIATE-Cycle II SPEED WORK- Day 1 Week 1
1-Leg Lateral Line Jumps Lateral Low Barrier Jumps
3x10 sec. 3x10 sec.
Week 2
3x15 sec. 3x10 sec.
Week 3
4x12 sec. 4x10 sec.
Week 4
2x10 sec. 2x15 sec.
ABSORPTION WORK- Day 2 Week 1
Mid-Barrier On/Off Jumps Paused On/Off Barrier Jumps
Week 2
Week 3
Week 4
3x8
3x10
4x8
2x8
3x8
4x6
4x8
2x6
ENDURANCE WORK- Day 3 Week 1
Lateral Line Jumps 3x15 sec.. 4x12 sec. Square Jumps
Week 2
Week 3
3x18 sec. 4x15 sec.
3x20 sec. 4x20 sec.
INTERMEDIATE-Cycle III SPEED WORK- Day 1
Week 4
2x15. sec. 2x20 sec.
Week 1
1-Leg Vertical Jumps 3x20 3x8 1-Leg Lateral Low Barrier Jumps
Week 2
Week 3
Week 4
4x20 3x10
5x20 4x8
2x20 2x8
Week 2
Week 3
Week 4
3x6
4x6
2x5
3x10
4x8
2x6
ABSORPTION WORK- Day 2 Week 1
Paused Lateral Barrier 2x6 Jumps Lateral Mid-Barrier 3x8 Jumps ENDURANCE WORK- Day 3 Week 1
3x30 Diagonal Jumps 3x20 Speed Skaters Low Squat Sprints 15 seconds
Week 2
3x40 4x20 25 sec.
Week 3
4x40 3x30 30 sec.
Week 4
2x40 2x25 Not to be done
INTERMEDIATE-Cycle IV SPEED WORK- Day 1 Week 1
1-Leg Vertical Jumps 3x8 sec. 3x8 sec. 1-Leg Lateral Low Barrier Jumps
Week 2
Week 3
4x8 sec. 3x10 sec.
4x10 sec. 4x8 sec.
Week 4
2x10 sec. 2x10 sec.
ABSORPTION WORK- Day 2 Week 1
Paused Lateral Barrier 2x8 Jumps
Week 2
3x8
Week 3
4x8
Week 4
3x5
3x12
Lateral Mid-Barrier Jumps
4x12
3x15
2x10
ENDURANCE WORK- Day 3
Diagonal Jumps Speed Skaters
Week 1
Week 2
3x12 sec.. 4x12 sec.
3x15 sec. 3x20 sec.
Week 3
Week 4
3x20 sec. 4x15 sec.
2x15. sec. 2x15 sec.
ADVANCED-Cycle I SPEED WORK- Day 1 Week 1
1-Leg Low Barrier 4x6 (each) On/Off Jumps Low Depth Jump 4x4 w/pause Into 5-YD. Sprint
Week 2
Week 3
Week 4
4x8
4x10
3x6
4x5
4x6
Week 2
Week 3
3x4
ABSORPTION WORK- Day 2 Week 1
Low Depth Jump 3x5 Into Tuck Jump Lateral Low Depth 3x3 Jump Into Tuck Jump
3x6
4x5
3x4
3x5
Week 4
3x3 2x3
ENDURANCE WORK- Day 3 Week 1
Pogo Jumps Speed Skaters Square Jumps
4x25 3x30 25 seconds
Week 2
3x30 4x30 30 sec.
Week 3
4x30 3x35 35 sec.
Week 4
2x20 2x25 Not to be done
ADVANCED-Cycle II SPEED WORK- Day 1 Week 1
Week 2
1-Leg Low Barrier 3x6 sec. (each) 3x8 sec. On/Off Jumps 5x3. Low Depth Jump 4x3 w/pause Into 5-YD. Sprint
Week 3
Week 4
3x10 sec.
2x8 sec.
6x3
3x3
ABSORPTION WORK- Day 2 Week 1
Low Depth Jump 5x3 Into Tuck Jump Lateral Low Depth 4x2 Jump Into Tuck Jump
Week 2
4x3 5x2
Week 3
Week 4
6x3
3x2
6x2
2x2
ENDURANCE WORK- Day 3
Pogo Jumps Speed Skaters
Week 1
Week 2
Week 3
3x12 sec.. 4x12 sec.
3x15 sec. 4x15 sec.
3x20 sec. 4x20 sec.
Week 4
2x10 sec. 2x20 sec.
ADVANCED-Cycle III SPEED WORK- Day 1 Week 1
1-Leg Pogo Jumps Low Depth Jump Into 5-YD. Sprint
3x8 (each) 4x4
ABSORPTION WORK- Day 2
Week 2
3x10 4x5
Week 3
Week 4
3x12 4x6
3x6 3x4
Week 1
Lateral High Barrier 3x12 Jumps 3x4 (each) Low Depth Jump Into Split-Squat Landing
Week 2
Week 3
Week 4
4x12
3x15
2x8
4x4
4x5
2x3
ENDURANCE WORK- Day 3
Lateral Line Jumps Vertical Line Jumps Wideouts
Week 1
Week 2
Week 3
Week 4
3x40
3x50
4x40
2x40
3x30
3x40
3x50
2x30
20 seconds
30 sec.
35 sec.
Not to be done
ADVANCED-Cycle IV SPEED WORK- Day 1 Week 1
Week 2
1-Leg Pogo Jumps 3x6 sec. (each) 3x8 sec. 5x3. Low Depth Jump 4x3 Into 5-Yd. Sprint
Week 3
4x6 sec. 6x3
Week 4
2x6 sec. 3x3
ABSORPTION WORK- Day 2 Week 1
Lateral High Barrier 4x15 Jumps 4x3 Low Depth Jump Into Split Squat Landing
Week 2
Week 3
Week 4
3x20
4x20
2x10
5x2
5x3
Week 2
Week 3
3x2
ENDURANCE WORK- Day 3 Week 1
Week 4
Lateral Line Jumps Vertical Line Jumps
3x15 sec..
4x15 sec.
3x20 sec.
2x10 sec.
4x10 sec.
3x15 sec.
4x15 sec.
2x10 sec.