Fill out the form below and I'll send you my online DVD, The Quickness Chronicles, absolutely free.
The 5 Fatal Speed and Quickness Mistakes
Hey..hope everything is going cool with you.
Just a quick reminder that the Truth About Quickness Holiday Package Promo is in full-gear right now…Kelly and I added THREE killer bonuses to the original package making it arguably the coolest combination of speed and quickness stuff *ever*.
Check it out here (it ends TOMORROW):
The Truth About Quickness Holiday Package
Now, here is the brand-new article from Kelly Baggett himself, entitled “The 5 Fatal Speed and Quickness Mistakes”:
From: Kelly Baggett
Click here to continue reading
4-Week Acceleration Workout
Lots of football on the tube today..
It ABSOLUTELY pains me to admit that my hometown team is the Detroit Lions. I may not be Eintsein, but I feel really comfortable guaranteeing we will win more games than we did last year (for those who don’t follow “fuseball”, the Lions went an incredible 0-16 last year).
Now, on to things that don’t make me want to scream or cry, I have some great free content here, just for my VIP subscribers, on the Game Speed Insider blog today.
Here is a really smooth 4-week workout with a focus on acceleration. If you follow this month-long workout plan, I can guarantee that your overall acceleration will drastically improve.
(note that if you want to actually test out your before and after numbers, take 3 full days off after finishing this 4-week plan before testing anything)
Day 1
A. Pogo Jumps 3 x 20
B. Lateral On/Off Low-Barrier Jumps 3 x 10 (each)
C. Sprints 8 x 10 yards, 6 x 20 yards
D. Deadlifts 4 x 3-5
E. Step-Ups 2-3 x 8-10
F. Weighted Decline Sit-Ups 2 x 20
Day 2
A. Low-Squat Sprints 3 x 10 seconds
B. Weighted Paused Jump Squats 4 x 6 (with 15% of 1RM in Squat)
C. Sprints 6 x 15 yards, 4 x 25 yards
D. Front Squats 4 x 4-6
E. Reverse Lunges 3 x 6-8
F. Anti-Rotation Iso-Hold 2 x 30 seconds (each)
Do these 2 workouts twice a week and make sure you have at least 72 hours between the 2 sessions, and follow that plan for the next four weeks (for your upper body training, just add a couple efficient sessions a week, focusing on big, compound movements and progressively overloading those movements).
All right, let’s go Lions, don’t embarrass me too much this year!
5 Keys When Lifting For Speed
I know I said I’ll be back on Thursday, but I just made a short move and was without Internet for a while…
…well, I’m back now (and with a vengenance!).
On Monday, we talked about the giant myth that lifting weights will slow you down. We very simply and sufficiently went over why lifting weights will actually make you faster.
Today, I want to go over 5 key things you need to keep in mind and focus on as you begin your new weight-training program
Click here to continue reading
Are You Making This Mistake Too?
I gotta be honest: I have made a TON of mistakes just in training myself.
For example, when I was first starting out, I used the swiss ball religously (those big, usually blue, blown-up balls that are a lot more fun to just sit on than use in an exercise regimen). I did DB presses off of it, bird-dogs (hip and shoulder extension), push-ups and a million other things that did JACK. I even tried to stand on it once (still have the scar to prove it too).
Anyways, I was watching a morning news show this morning, and was reminded of another training mistake I also used to make and one I see EVERYONE still making today.
It involves using this interesting looking contraption called a “Bosu Ball”. It’s actually like half a swiss ball, with one side of it actually looking like half of swiss ball, but the other side is flat.
Anyways, on this news show, they had some really hot, and apparently mis-informed, female trainer giving some generic fitness tips, and almost everything she had to say revolved around using this “Bosu Ball”.
“You can do bicep curls while standing on it, overhead presses, squats, push-ups, you can even do jumps on it, and it’s great because you are working on your “stabilizer muscles,” she proclaimed.
<evil laugh>
The Top 3 Reasons Why Bosu-Balls Stink
Click here to continue reading
The Difference Between Quickness and Speed
I was at the gym earlier today, talking to a guy who was doing a bunch of random plyometric drills because he wants to play better in his pickup basketball games and because he “wants to jump like LeBron”.
Now, while I was immediately tempted to verbally abuse this dude because he could train for the next 20 years, take every banned substance known to man and put “flubber” in his white Nike’s and there’s no way he was ever going to jump like LeBron, I took the high road and got to rambling.
I started to explain to him that he could definitely jump-start his athleticism for his pick-up games by focusing on his speed and quickness.
I began to show him some basic tests and exercises he could do for speed and quickness, when he jumped in and said, “Wait. Aren’t they the same thing?”
(My Immediate Thought: “…oh boy, here we go..”)
But, I politely explained to him that, no, they are not the same thing, but both kick butt and both can be improved BIG-TIME.
Let’s get into this:
I’ll start first with the obvious notion that…
…YOU WANT BOTH OF THEM.
Put together, these 2 fiery compounds combine to make a scary and rare substance that makes guys like Jay Bilas and Mel Kiper Jr. dance around and argue like they’re trying to come to a Middle East settlement.
Quickness is your ability to voluntarily react and move in a short distance, and in a time-sensitive manner.
Crossover dribble? Quickness.
7-Step drop? Quickness.
Jump back to first-base after a big lead off? Quickness.
Speed, on the other hand, is much more power-based, and involves more of your body-weight in high force situations.
40-Yard Dash? Speed.
Stealing second base? Speed.
Turning a screen pass into a 40-yard gain? Speed (actually, that could probably end up being a combo, if you’re anything like my guy Barry Sanders).
Those are just a few of a million simple examples (and I LOVE examples..it’s so easy to learn when you can visualize what’s someone talking about).
And NOW, I want to hear YOUR examples.
What to you is Speed? What to you is Quickness?
Give me just ONE comment and I’ll be back in a couple days with some TESTS to see which one you’re better at RIGHT NOW, speed or quickness?
(And then, based on those TESTS, you can know exactly what you’re deficient in, and what YOU need to work on!).
I’ve got the info here waiting for you, let’s see some comments.
Alex
