Speed Training Secrets

PART 1 - Welcome to Speed Training Secrets

Welcome to Speed Training Secrets

You are about to discover how to get faster and quicker, no matter what your sport, age or fitness level. And you will realize that it is going to be easier then you ever thought possible.

Over the next 8 days, I will be sending you new information so that you will get the complete facts about how to get your muscles to react quicker and faster. You’ll probably want to save this series of articles for future reference. It is that valuable.

I played a lot of sports when I was a youth. Once I came across a training technique that amazed me with how quickly my muscles matured while doing the exercises. My biceps muscles actually grew 2 inches bigger in 2 weeks. I have always remembered that.

Later on, my studies and research as a doctor taught me specifically about body movement and about how muscles work.

After being invited to play on a competitive flag football team, I started training my legs again using the same techniques I used as a youth. In just a few days something amazing happened that I had never expected.

Sure, I was feeling stronger, but when I ran a few sprints and pass routes to loosen up, I discovered I was able to sprint faster than I ever did before. I was able to push off with incredible power! I couldn’t believe it!

I was so impressed with my new-found speed that I spent the next few days recording the exact steps I took to achieve these phenomenal results in hopes of sharing this information with other athletes.

Combining my educational and professional background with my own personal experiences and research, I wrote my first book about speed training. It has helped thousands of athletes run faster and react quicker.

I am now going to share with you everything you need to know to get faster. This will be important information you will not learn from your coach or trainer.

Let’s face it, there is nothing like flat out speed that will make a difference in a game or any competition. We have all seen it; games are won and lost because of some players quickness and speed.

And I am not just talking about running speed.

Fast muscles make the unbeatable difference in running, kicking, throwing, jumping, swinging a bat, golf club or tennis racket and just about any other sports related skill.

You see, we all know that conditioned muscles give you strength and endurance, and that is important to sports success. Strength allows you to move heavier and larger objects. Endurance allows you to repeat movements without getting tired.

But what about speed? The ability to move fast and quickly. This missing element has always been elusive to most athletes. Why?, because athletes have not been taught how to properly condition their muscles for speed.

We even make the excuse that speed is something we were born with and can’t be changed.

But the fact is muscles can be conditioned for speed and quickness as long as you do it properly.

Complete muscle conditioning is like a three-legged stool. If all three legs are in place then the stool is stable and solid. But what happens if one of the legs is weak, broken or even missing? With out all 3 legs, the stool will not be able to stand.

The three legs of muscle conditioning for all sports activities are speed, strength and endurance. You will need all three. Being strong is good. But being strong and slow is weak.

You will be learning about muscle speed - how to make your muscles faster. This is the element that is almost always ignored by coaches, trainers and athletes.

So for starters, here is the number #1 thing you will need to know and always remember about getting faster:

It does not matter whether your sport is football, basketball, baseball, soccer, golf, tennis, volleyball, or any other athletic activity….whatever your athletic skills; beginner, youth, high school, college, professional, young or old, in shape or out of shape, male or female…

The secret to speed is to make your muscles contract quicker, and you can not train your muscles to contract faster in the same way that you train them for strength and endurance.

That is what most people do not grasp. And here is why:

The reason your muscles have both speed and strength is because they are made up of different types of muscle fibers. One type of fiber is designed to make your muscles move very quickly for short periods of time.

Another type of fiber is designed to give your muscles strength and to contract repeatedly over a long period time. These fiber types are called fast twitch fibers (for speed) and slow twitch fibers (for strength and endurance).

If you are training with weights doing multiple repetitions or doing plyometrics exercises (which is what most training programs teach), you are conditioning your slow twitch muscles fibers for strength and endurance, and your fast twitch muscle fibers are being ignored as far as developing muscle speed is concerned.

This is why, in many athletes, the fast twitch muscles fibers are almost always underdeveloped in their natural ability to contract quickly.

The training I will be showing you involves using resistance bands with isometric exercises. Now, that may sound unusual to those who are accustomed to more traditional training methods. But, you will learn why isometrics with the resistance band is the ideal training strategy to isolate, strengthen and quicken your muscles for speed and quickness like you have never experienced before.

Now, here is the part you are really going to love:

For endurance you will need to train for long periods of time to condition your muscles to not tire as quickly.

To condition for strength you will need to train with a great degree of effort and hard work to get your muscles strong.

But for speed, training is fast and easy, and leaves you feeling light and responsive. And fast twitch muscles fibers respond to conditioning twice as fast as other muscle fibers. So you will be seeing results much quicker also.

Now is there any reason not to include proper speed training in your sports training program?

No, not anymore, now that you are about to find out what others have been totally ignoring.

Next time we will talk about ‘Muscle Contraction Speed’ - What it is and why it is the core of speed and quickness.

In the meantime click the link here, or copy the url into the address bar of your browser, you may enjoy reading this article:

“The unknown secret behind ‘no pain, no gain’”.

Always glad to help!

Dr. Larry Van Such

This entry was posted on Monday, January 8th, 2007 at 11:31 am and is filed under Lessons in Speed Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

44 Responses to “PART 1 - Welcome to Speed Training Secrets”

Dan John Says:
March 21st, 2007 at 5:58 pm
hi there,

im trying to order ‘The Complete RUN FASTER Speed Training Program’ but am having trouble to do so. Whilst filling out the order form it ask’s me to enter state/province. As im from the UK and would love to take the opportunity to use the service it will not let me progress! can you help?

Kind Regards

Dan
Bob Says:
March 21st, 2007 at 6:59 pm
Dan,

Ordering from UK will not be a problem. At the bottom of the state/province list you will find “(none)”. Just select that entry and then proceed with your order.

To get back to the order page go to:
http://www.athleticquickness.com/Order.asp

If you have any other questions just go to:
http://www.athleticquickness.com/Contact-Us.asp
Jeff Pagan Says:
April 3rd, 2007 at 1:42 pm
I have just ordered your speed training package. As my son is presently in a program for slow twitch muscle development ( football) will he need to suspend that training to start your program or can he do them both simultaineously? He presently lifts weights 3 times a week.
jeff
Bob Says:
June 8th, 2007 at 2:43 pm
Jeff, you can read Dr. Van Such’s recommendations and tips for doing both speed training and strength training, depending on whether you are in-season or out of season.

Here is the link:

http://athleticquickness.com/page.asp?page_id=91
RICHARD Says:
June 28th, 2007 at 7:19 am
INCREDIBLE, I am really interested in purchasing the book with the training bands but dont know how to complete to order form. it requests my name, address and other details, what do i put in the city location? and the state location? I am in the uk and cannot provide those details, please help.

thank you
Kev Says:
August 28th, 2007 at 7:39 am
hi will this progam increase every muscle function in my body so will i become fast from my head to my toe?
steve Says:
December 12th, 2007 at 11:02 pm
Hi, doctor i am a football (WR) player who plays at the college level and i had knee surgery 1 year ago for a torn maniskis and i really need to get my speed and quickness back if i am going to be able to compete at this level
rooseelt Says:
January 11th, 2008 at 10:05 pm
hey thanks for the train tips and what not

it realy help and u should keep it up

thanks
Vincent Carter Says:
January 21st, 2008 at 8:55 pm
Hi, doc i am highshcool football (RB) player and Im trying to get faster i tried everything but nothing seems to work i been lifting weights and nothing seems to work Im tring to improve my 40yard dash time my fastest time was an 4.62 and Im trying to get down to an 4.44 i read your first tip but i don’t have any resistance bands can help me please!!!
Mark Davis II Says:
January 28th, 2008 at 6:59 pm
I’m a high school WR and I’m tall and thin. I don’t make the heathiest food choices though, what would be a great diet for someone that has a very high metabolism and is still doing strength traing?
Thank You,
Mark Davis II
Luke Says:
February 14th, 2008 at 3:02 pm
I am going to be running my 40 for NFL scouts in 2 and a 1/2 weeks, can I do the resistance training more than once a day and more than three times a week?
Bob Says:
February 14th, 2008 at 3:32 pm
Luke, You should follow the program as outlined in the training manual. Just make sure you are using enough resistance.

Here is the advice we give:

For most people starting and doing the training exercises, we recommend using the red (light resistance) and/or blue (heavy resistance) bands and applying about 60-70% of your strength to maintain the prescribed exercise positions. This should be sufficient for most people, but there are exceptions, of course.

It should be all you can do strength-wise to maintain any of the exercise positions for 10-15 seconds. For example, if you can maintain or â€œhang-outâ€ in these positions for 30 seconds or more, then you need to use additional bands (double-up) or heavier resistance bands. And, remember, it is absolutely essential that you do not maintain or â€œhang-outâ€ in the exercise positions for more than 10-15 seconds â€¦ DONâ€™T TURN THE SPEED TRAINING INTO STRENGTH TRAINING. Thatâ€™s counterproductive to training to improve speed and quickness!
BRANDON Says:
February 27th, 2008 at 8:58 am
Dr. Larry Van Such, I am a High School (DB) and i run a 4.47
40yrd dash. But to me it is not enough, because i’m only 5′7 and 170 pounds and divison I coach’s like bigger and taller DB’s than i am. so can you help me get down in the 4.3 range? What tips can you give me to become a faster player? I also do not have resistance bands please help me Doc!!!!
john Says:
February 27th, 2008 at 8:32 pm
what is the best way too make me jump higher?
Kyle Says:
March 2nd, 2008 at 2:38 pm
Hi i was wondering with the isometric resisitance bands how many stes and how long do you hold a repetion? Can i work with the same workout reps and sets with the calf isolator?
Thanks
Dallas Says:
March 9th, 2008 at 9:42 am
So in doing the exercise with the resistance band since your not supposed to do repitition, do you just do each leg for 10-15 seconds and thats it for the day?
Matt Says:
March 11th, 2008 at 6:43 pm
how much does this cost?
Bob Says:
March 11th, 2008 at 8:47 pm
You can review all of the speed training programs for each sport and the costs at http://www.athleticquickness.com/order.asp . Click on the product image to get the price.
Todd Haak Says:
March 20th, 2008 at 2:26 pm
Hi, I just purchased your run speed program for my sons and I: However we also need to increase our strength and endurance. Will this do both or do we need to continue strength and endurance training 3 days a week?
travis Says:
March 25th, 2008 at 12:31 pm
hi, i was wondering exactly how do you know which type of band you need, is it based on how strong you are or how long youve been training with them
Bob Says:
March 25th, 2008 at 12:51 pm
The band you use will depend on how strong you are. If you can hold the position for more than 25-30 seconds than you should use a heavier band. After using the bands for a while you will become stronger and will want to add additional resistance. The light red band or heavy blue band works for most people.

Bands can also be used together for additional resistance. So two red bands or 1 red and 1 medium green band could be used together. Basically you want to be able to hold the position for 10-15 seconds but not too much longer.

If you need bands you can order them at this page for $4.00 for a red band.
http://www.athleticquickness.com/catalog.asp?catid=2
Bob Says:
March 25th, 2008 at 12:53 pm
If you want to increase your strength or endurance and develop more speed at the same time, the read the training tips on this page:
http://www.athleticquickness.com/page.asp?page_id=91
dane Says:
April 7th, 2008 at 11:05 pm
Im am taking small doses of creatine supplements right now. Will this negatively affect the results of this program?
Ron Says:
April 22nd, 2008 at 8:32 pm
Dr. Larry Van Such, I am having a hard time believing that you are real based off of the fact that your company is Woodmar Marketing LLC (dba Athletic Quickness). It seems to be a program that is put together by marketers and not real trainers that work with real athletes.
Daniel Says:
May 19th, 2008 at 8:17 pm
I read similar article also named PART 1 - Welcome to Speed Training Secrets, and it was completely different. Personally, I agree with you more, because this article makes a little bit more sense for me
Nick Smith Says:
June 11th, 2008 at 11:26 pm
Ok if u dont have a resistance band then is there any thing else u can do
Ian Sanders Says:
June 17th, 2008 at 4:40 pm
“Once I came across a training technique that amazed me with how quickly my muscles matured while doing the exercises. My biceps muscles actually grew 2 inches bigger in 2 weeks.”-Dr. Van Such.
What was the training program or method used to get biceps 2 inches bigger? Was it isometric training with resistance bands or something else?
Bob Says:
June 17th, 2008 at 11:46 pm
Ian, The training Dr. Van Such used for biceps to get bigger was isometrics, but back then he did not have resistance bands. He is now putting together a training program called “Bigger Biceps and Thicker Triceps” which uses isometrics and resistance bands and it will be available soon. Send an email to support@athleticquickness.com asking to be notified when it is ready - and they will let you know.
Larry Van Such Says:
July 4th, 2008 at 10:01 am
This link will tell you why you should only use resistance bands when doing these exercises. You will not get the same results if you use weights for resistance.

http://athleticquickness.com/page.asp?page_id=24
Ethan Says:
September 1st, 2008 at 12:16 am
i think this is true..cause i have noticed the lifting weights and being slow or slower but i just want to find out some of the exercises so i can give them a try..i need to be faster
Matt Says:
October 15th, 2008 at 5:36 am
I really enjoyed your article.

I’m thinking of buying program but need these questions answered.

My question is.

After doing the first forteen days of the program do you just continue what you have been doing? How many sessions a week do you do after the first two weeks?

Are you allowed after the fourteen day program to run/up hills/bounding and do core exercises?

thanks
Stefan Says:
October 18th, 2008 at 10:30 am
i agree whit you
George Mendel Says:
November 12th, 2008 at 3:05 pm
Hey i have got an email and the bottom it says

Next time we will talk about ‘Muscle Contraction Speed’

Does that mean that he is going to email more stuff to me on how to get faster.
Bob Says:
November 12th, 2008 at 4:54 pm
George, You will be getting an email every day for the next 7 days. Each email will have new info about getting faster and improving your athletic skills with more speed.
Junior Kane Says:
January 3rd, 2009 at 11:31 pm
Can you give examples of drills that are fast and easy to improve speed?
Doug Says:
January 8th, 2009 at 1:48 pm
I just read the welcome email and Speed Training Secrets #1.

The welcome note and the article were Well Written, Upbeat, Informative and To the Point.

Thank you!
Travon harding Says:
January 11th, 2009 at 3:19 pm
I liked the information that was sent and im really glad about the program i am a 5″11 185 pound wideout and i run horable forty i have the D1 body but not the speed how do i get from a 4.9 to a 4.50
Wesley Says:
January 23rd, 2009 at 8:59 pm
I am curious.. In the isometric workout book, it says that doing those simple exercises a certain period of time daily will help drastically. I am just wondering if doing each exercise longer will create faster improvement..
Larry Van Such Says:
January 24th, 2009 at 12:33 am
Wesley,

You should do the exercises as prescribed in the training manual. You should not do any exercise longer than 15 seconds.

It would be better to add more resistance than increase the time you hold the position. If you can hold the position for more than 25-30 seconds then you should add more resistance.
reid Says:
January 26th, 2009 at 9:15 pm
Hi,
im eleven years old and i love the sport baseball, but i want to get less strikes at the plate. My cousin is a baseball player for saint Joes high school
and tells me that im doing everything rite. I lift weights, but not too much. I dont Bench, and i don’t squat with weights, so im seeing how this product is to see if it helps me
Damion O'Connor Says:
March 10th, 2009 at 6:49 pm
Thank you for sharing the speed training program but can u have a good balance of both fast and slow fiber.
marcus L Says:
March 15th, 2009 at 3:04 pm
thall should put a video on something I don’t get it
mustafa Says:
April 10th, 2009 at 6:21 pm
I’m from turkey and I graduate at sport and science school. can you send me agility video??
Larry Van Such Says:
April 10th, 2009 at 6:43 pm
There is a video you can watch which shows how to do one of the speed training exercises. You can see it here:

http://www.athleticquickness.com/fastmuscles.asp

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PART 1 - Welcome to Speed Training Secrets

44 Responses to “PART 1 - Welcome to Speed Training Secrets”

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