Part 8 - How To Train For Speed
This is the last of 8 in a series about maximizing speed and quickness in your specific sport
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I hope these lessons have been helpful and given you the motivation to get out there excel in your sport with more speed and quickness in all of your athletic skills.
AthleticQuickness.com offers several training programs designed to neuromuscularly reeducate muscles to carry on fast twitch responses only.
This means that:
First, your fast twitch fibers will be conditioned for speed and
Second, your muscles memory will be programmed to execute a predetermined quick and powerful contraction.
This combination of conditioned fast twitch muscle fibers and programmed muscle memory is the secret weapon to getting as fast as possible in your specific sports skill.
How much faster? Up to 10 times faster according to this statement from a research article published in Scientific American Magazine:
“Type I fibers are also known as slow fibers; type 2a and 2x are referred to as fast fibers. The fibers are called slow and fast for good reason: the maximum contraction velocity of a single type I fiber is approximately one tenth that of a type 2x fiber.”
Muscle, Genes and Athletic Performance
Scientific American - September 2000 - Jesper L. Anderson, Peter Schjerling, and Bengt Saltin
The secret to the AthleticQuickness.com programs’ success lies in their training strategy — isometric training with the resistance band. You might call this the winning dynamic duo of speed training!
Isometric training using the resistance band is a highly effective technique that forces your muscles to reform the neural networks and motor pathways, and isolate and condition fast twitch muscle fibers for the fastest speed possible.
If you train with dynamic elastic bands and an isometric training strategy, the way we teach it, then you have an unbeatable combination to increase the speed of contraction within your muscles and virtually leave your competition in the dust.
This is very important, because, isometric training by itself is of no value when you use weights for resistance, and elastic bands are of no value if you force your muscles to perform repetitions, as in a weightlifting strategy.
However, it is only the combination of isometric training with resistance bands that outperforms any other so called speed training program out there.
This is what I believe many coaches, trainers, and athletes have never considered. And why it has not been taught to most athletes.
Elastic resistance bands with an isometric strategy, therefore, is the secret and potent combination to both:
1) Develop neural networks and motor pathways necessary for the fastest speed possible, and
2) Condition fast twitch muscle fibers for speed in the exact muscles and muscle groups used in an athletic skill.
In addition, since the resistance of an exercise band can be easily directed at any angle, the exact muscles can be conditioned in precisely the same way they are used in the athletic skill.
This includes skills such as throwing a baseball or football, swinging a baseball bat, tennis racket or golf club, running fast, jumping high, or kicking a ball harder.
Adding blazing speed, acceleration and quickness to your sports training, will give you the complete conditioning package that others have been ignoring completely!
Training for these kinds of results should leave you feeling light and responsive and should not be strenuous or take much time.
Even if you are currently in mid-season you could start seeing results in your performance within days. This is due partly because fast twitch muscle fibers respond to training twice as fast as slow twitch muscle fibers. Not only is pure speed training fast and easy, but the results come quickly as well!
You could be the one who makes the difference in your next event!
And the nice thing about using resistance bands is that they can be used just about anywhere and anytime and they are safe and effective for practically all ages and levels of fitness.
Training programs involving heavy weight lifting strategies, and yes, plyometrics, is absolutely hazardous to the speed in which a muscle contracts.
Now I am well aware of the offense that many people initially take to this statement, however, by no means am I trying to offend anyone. My enthusiasm comes from the countless testimonials we have received of people achieving stunning improvements in their speed. They support my belief that we have a fantastic product and it is my sincere desire that it will work for you!
Currently the following programs are available from AthleticQuickness.com that will help you awaken the fast twitch response within specific muscle groups.
Each of these programs has a set of exercises for a specific sport and skill. They can be performed in just a few minutes each day and results from these exercise programs are guaranteed in just 14 days.
RUN FASTER with Isometric Training! - For all athletic activities that involve running.
KICK FARTHER & RUN FASTER with Isometric Training! - This program is specifically designed for soccer speed and kicking. It includes the all RUN FASTER Speed Training exercises plus the KICK FARTHER exercises.
JUMP HIGHER with Isometric Training! - For Basketball, Volleyball, Track and all other jumping activities.
SWING FASTER with Isometric Training! - For Baseball and Softball. Swing faster and hit harder with more explosive bat speed. Also includes exercises for throwing harder.
DRIVE LONGER with Isometric Training! - Drive longer and add distance to your golf shots with faster club head speed.
SERVE FASTER, RETURN HARDER & MOVE QUICKER with Isometric Training! - Specifically for tennis speed, this program increases speed of serves and volleys as well as increasing court quickness.
Is there any reason to not develop speed and quickness in your sports skills?
Of course not. Speed and quickness training:
* Is fast and easy
* Does not require special equipment
* Is safe and effective for all ages and fitness levels.
And will:
* Give you the advantage to outperform others who have completely ignored this type of training.
* Help you develop your skill level and
* Give you greater enjoyment in your sports activities.
Place your order for the Speed Training program of your choice by clicking the link:
AthleticQuickness.com/order.asp
Always glad to help!
Dr. Larry Van Such
— “We’ll bring you up to speed!” —
July 11th, 2007 at 2:50 am
Hi there, wanted to know, on the booklet and website all is explained about the exercise itself but none about the warm-up phase, how that should be for a focus on speed? any suggestion?
July 13th, 2007 at 10:29 am
i do a lot of training, and did not know how importance speed was,so now i am going to work on my speed. thanks for the tip, will let you know how speed will make my basketball game.
July 27th, 2007 at 4:02 pm
This is exactly what I expected to find out after reading the title Part 8 - How To Train For Speed. Thanks for informative article
August 6th, 2007 at 5:59 pm
I have to say, that I could not agree with you in 100% regarding Part 8 - How To Train For Speed, but it’s just my opinion, which could be wrong
August 19th, 2007 at 10:42 am
myspacetotal…
Interesting Article….
August 30th, 2007 at 1:18 am
With the combination of cardio, weight lifting, isometrics, and plyometric workouts added with supplements and proper nutrition. You should be able to reach your potential athleticism that is you must figure out how to develop a program to fit in all of this.
September 17th, 2007 at 9:14 am
Nice read!. Your topic about Part 8 - How To Train For Speed needs more comments. I\’d like to spend me Monday nights reading about how to run faster
December 6th, 2007 at 2:20 am
Dr. Larry
I’m a boxing coach, and i would like for my fighters to have speed. Which exercise do you think would help and why? Please help.
December 10th, 2007 at 10:04 am
Al, We do not currently have a boxing program available; but, believe it or not, the training strategy for boxing is almost the same as the training program we have for tennis. Why? This program (SERVE FASTER, RETURN HARDER & MOVE QUICKER with Isometric Training) is a combination of two programs: The RUN FASTER program and the SWING FASTER program. Each training program has exercises designed to train specific muscle groups involved during certain sport-specific movements.
There is some overlap between most of these programs. This is because running, kicking, jumping, hitting, swinging, etc. use most of the same muscles. What you get with the tennis training program is ten different exercises. These will help make your legs and arms faster and quicker.
We recently released another training program, Fast Flexes, developed by a highly regarded martial arts instructor, and it is very suitable and effective for improving hand speed. This training program is available from a different, new website: http://www.Fit-n-Quick.com. Check it out!
March 11th, 2008 at 3:58 pm
What would happen if I trained with the bands, more than whats recommended (as in, more reps or doing the Run Faster training program for more 9:00 min)? Would it slow me down or make me faster?
March 22nd, 2008 at 6:41 pm
The training program talks about five different exercises, which takes 3 min each. Is it okay if I did all the exercises in one day? How many times a week do I do them? Can they all be in separate days of the week? Because I have lower body weightlifting on Tues. and Thurs. and stairs,sprints, on Sat.
Should I do the exercises in the morning or in the afternoon because of my lower body lifting is around 2:40 pm and ends at 3:40?
Sorry, I’m sort of frustrated. Can you help me out?
March 25th, 2008 at 1:02 pm
James, The training progam comes with a complete workout schedule that tells what days to do each exercise - and you should follow the schedule just like it says.
If you have lower body weightlifting then you should try to do the speed training exercises on other days - or otherwise at least 6 hours after your weighttraining. You can get more tips on this page:
http://www.athleticquickness.com/page.asp?page_id=91
March 30th, 2008 at 10:42 am
Hi,
I am 13 years old and I weigh 145#, 5’9″ and have long fast growing legs. I been using the bands for 3 days, and I am excited about the future results. My goal is to run a 30-foot shuttle run in 8 seconds, and I have to run the mile in 7 minuets to promote in the Civil Air Patrol. I am currently running the shuttle run in 11 seconds, and the mile in 11 minutes. My question is how can I keep my wind up for running the mile on such a short exercise.
Andy
March 31st, 2008 at 9:36 pm
Andy, Actually you can’t keep keep your wind up doing these exercises. They will make you faster but you will need to do some other types of conditioning for endurance.
July 14th, 2008 at 4:56 pm
My son is 14 and is currently doing conditioning for football. He has weight lifting on Monday, Tuesday and Thursday evenings. On Wednesday, Friday and Saturdays he does running workouts (sprints, stairs, and 2 mile run). He really needs to work on his speed, what is the best way to work the Speed Training exercises into his routine so that he gets maximum results?
July 14th, 2008 at 5:50 pm
Chris, You will find an article at the link below that explains how to combine the speed training exercises with your strength training routine.
http://www.athleticquickness.com/page.asp?page_id=91
January 26th, 2009 at 3:32 pm
I have a question. I am wrestling right now with my HS and have been doing the exersices that you recomended to try, will this interfear with the training of my fast twitch fibers, because wrestling involes some explosivness during practice and it does make my legs tired and slow. If it does interfear with it should I do the exersice everyday or not.
January 26th, 2009 at 10:01 pm
Sean, Take a look at the article on this page:
http://www.athleticquickness.com/page.asp?page_id=91
It will give you some tips on when and how to do the speed training exercises without minimal interference from your wrestling practice and training.
January 30th, 2009 at 6:15 pm
This question may be irrelevant but, do you get bigger muscles when practicing for speed?
February 2nd, 2009 at 8:18 am
The speed training exercises will make your muscles feel firmer and feel stronger, but as far as getting bigger, maybe some if you have not been working out, but probably not so much.
February 11th, 2009 at 8:18 pm
Thank you for the great information. I look forward to experiencing the training.
March 20th, 2009 at 1:10 am
i like your training,i wonder if you could send me some images or videos on how to do some exercises to increase or improve my jumping ability,tnx.