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Part 1/5: How To Get Fast The Easiest Way Possible

By Alex On March 23, 2011 Under How To Run Faster

I thought he was kidding.

I mean…he had to be, right?

But no, he wasn’t cracking a smile…maybe.. he was serious?

Hmm….this could be interesting.

It was a cool January weekend in Vegas, where I was hanging out with some other “fitness friends” for chatting, partying and eating (but seriously, it was mainly eating, ask Taylor Allan, he watched me scarf down 42 oz. of steak and chicken, plus 2 orders of grilled asparagus in one sitting).

But I was just chilling out here, with my man Craig Ballantyne.

Screen shot 2011-03-23 at 11.42.22 AM

I’ve known CB for a little over 2 years now and in the time of our friendship, there were 2 things I had learned:

1. When he told you to do something, you listened.

2. When he told you anything, there was an 86% chance he was being sarcastic.

Interacting with Mr. Ballantyne…always an exciting challenge.

So we’re sitting there and he had just told me,” You should write the biggest, baddest, most interesting/ridiculous blog post of all time..make it the blog post of a lifetime.”

Now I’ve written some pretty lengthy and solid blog posts in my time but I knew what he meant — I had never written that one.

The one that gets people talking and discussing and causing controversy and teaching a ton and all that good stuff.

So with that challenge set in front of me by someone I respect and trust like Craig, I had but one choice: Crush. It.

Let me tell you a little bit about myself before we begin here..

Sure, I know you probably have a decent idea of who I am from my emails, videos, blog posts, products/programs and probably just from Googling me too.. But we’ve always had this thing called the “Internet” between me and you so we’ve never been able to fully connect.

And while that Internet-thingy is still in the way, I hope this blog post below can build our relationship even stronger. Let’s begin:

“Hi, I’m Alex, I’m a trainer, speaker, writer and business owner. I like guacamole. A lot. And while I consider myself to be pretty damn good at everything, my expertise lies entirely in speed and quickness (and basketball training, but we’ll stay on speed and quickness here).

If you’re a slow athlete, I can make you really ridiculously fast.

Screen shot 2011-03-23 at 11.43.29 AM

“I can make you faassssssttttttt!!!111!”

I also know a thing or 3 about building muscle, fat loss, diet, conditioning and basically all variations of exercise and even more importantly, I talk on a daily basis with some of the world’s leading experts in all these different fields (overtly borrowing/stealing their knowledge). They’re not limited to everyone below, but here are some of them:

The List

Vince Delmonte (muscle-building expert)

Adam Steer (bodyweight training expert)

Craig Ballantyne (fat-loss expert)

Joel Marion (diet expert)

John Romaniello (getting hot expert)

Bedros Keuilian (business expert)

Sean Croxton (holistic health expert –also my neighbor!)

Taylor Allan (basketball expert)

Jacob Hiller (vertical jump expert)

Adam Linkenauger (VJ expert)

Eric Cressey (just brilliant)

Yuri Elkaim (food, healing and energy expert)

Todd Herman (Sports Psychology expert)

Kelly Baggett (expert on everything)

When you have all those people on speed dial, it’s hard NOT to become smarter.

On top of that, I’m a giant information-junkie — I be needing my fix 🙂

So I’m always reading the latest info on health and training athletes, from an absolute plethora of sources, from Research Journals, to books, to articles, along of course with everything I learn in the gym, which is definitely less often than it used to be.

You see, not too long ago, I set a massive goal to help 50,000 athletes get quicker and faster by the end of 2011.

I understand coaches wanting to help other athletes on a very 1-on-1 basis, but since I’m going to reach 50,000…it can’t just be done from the gym alone and that’s why I’ve absorbed myself so much into the fabric of Sports Training on the Internet and to be honest, I LOVE it — couldn’t be happier.

Everyday, I communicate with thousands of athletes, talking about their biggest issues, how to solve them and often enough, recommending programs and resources that will help them overcome their biggest roadblocks.

As of right now, we’re about 28,000 strong inside this “speed and quickness community” and growing by almost a hundred every single day (getting closer to 50,000 — double wi-five!).

OK, So Now That You’ve Had Your Glimpse Into My Mind, Let’s Talk Truth.

 

Ever heard of “rapidly-oncoming-awesomeness”? Ever seen it up close? If not, then you’ll dig this..

See, for this “blog post of a lifetime”, I figured it’d be best to break it down into a series of blog posts, and this is part one, “How To Get Fast The Easiest Way Possible”.

Let’s jump in..

If You’re Currently Slow, you probably want to get faster. Here’s how:

Get stronger. Get quicker.

Combine those two and you’re gonna be AWESOMELY FAST.

To get stronger, just consistently follow a somewhat periodized program that stresses compound movements and progressive overload.

Something like this could last you for a couple months of serious strength-building:

You’ll train 3 days per week, full body workouts.

Day 1:

Dynamic Warm-Up

A1.. Incline Bench Press 5 x 5
A2. Pull-Ups 5 x 10

B1. DB Neutral-Grip Bench Press 3 x 8
B2. Inverted Rows 3 x 15

C1. RDL 4 x 6-8
C2. Weighted Decline Sit-Ups 4 x 10-15

Day 2:

Dynamic Warm-Up

A. Front Squat 6 x 4

B1. Barbell Overhead Press 4 x 6
B2. Neutral Grip Pull-Ups 4 x 12

C1. DB Ste-Up 3 x 8
C2. Med Ball Woodchops 3 x 12

Day 3:

Dynamic Warm-Up

A. Power Cleans 6 x 3

B1. Weighted Push-Ups 5 x 10
B2. DB Rows 5 x 8

C1.Glute Ham Raise 4 x 8
C2. Pallof Press 4 x 10

And that’d be it. You’d just add weight or reps each workout (to make sure you are overloading progressively i.e. getting stronger) and rock it out.

And within a couple months, you’d be WAY stronger and one step closer to being FAST.

Now remember the other part of the equation was getting quicker, which would be easy. All you’d do was add some special training in right after your dynamic warm-up (like what you’d find in the Beginner’s area of The Truth About Quickness 2.0). For a basketball player it’d look something like this:

Day 1:

Dynamic Warm-Up

One-Legged Lateral Line Jumps 3 x 20 (each leg)
One-Legged Vertical Line Jumps 3 x 20 (each leg)

10 yd. sprints x 10 reps (with 60 seconds rest in between)

A1.. Incline Bench Press 5 x 5
A2. Pull-Ups 5 x 10

B1. DB Neutral-Grip Bench Press 3 x 8
B2. Inverted Rows 3 x 15

C1. RDL 4 x 6-8
C2. Weighted Decline Sit-Ups 4 x 10-15

Day 2:

Dynamic Warm-Up

Speed Skater Jumps 4 x 12
Pogo Jumps 3 x 15

20 yd. sprints x 6 reps (with 120 seconds rest between)

A. Front Squat 6 x 4

B1. Barbell Overhead Press 4 x 6
B2. Neutral Grip Pull-Ups 4 x 12

C1. DB Ste-Up 3 x 8
C2. Med Ball Woodchops 3 x 12

Day 3:

Dynamic Warm-Up

One’s and Ten’s 3 Sets
Lateral Barrier On/Off Jumps 3 x 10 (each side)

40 yd. sprints x 3-4 (with 250 seconds of rest in between)

A. Power Cleans 6 x 3

B1. Weighted Push-Ups 5 x 10
B2. DB Rows 5 x 8

C1.Glute Ham Raise 4 x 8
C2. Pallof Press 4 x 10

And just like that, you’d be getting WAY quicker and WAY stronger and together, you’d be WAY faster in on time.

This shit can be really simple if you want it to be.

When I release Part 2 next week of this series, I’ll tell you all about how to eat, sleep and talk (talk? yep..talk) for more speed and quickness.

‘Til then, give #truth.

Coach Alex

P.S. I know there’s something funky going on with the tabs at the top of the page — we’re working on it.

P.P.S. The same guy who inspired me to write this for you (Craig Ballantyne) just temporarily put together a great package of sports training workouts for you that can be done from home for GRREAT results. Check it out here:
ttathlete

 

2 comments - add yours
josephgoodnews

March 25, 2011

what’s One’s and Ten’s?
thz.
Love it.
Will I use very heavy weight or what?

Antonio

March 25, 2011

I have material on weightraining looking for more speed & agility exercises