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Speed Training Programs, Breaking News and Chicago…

By Alex On September 10, 2009 Under Speed Training Workouts

A lot of stuff is going on here…

First of all, I’ve been spending a lot of time putting some work on the next product.

What’s great about it is I didn’t even have to do any of the content in it…I literally and completely randomly met a genius of a man who has been teaching me *genius* things, and now he wants me to put it out there for the world.

I wish I could say more right now, but just know that it’s going to be terrific, affordable and HUGELY beneficial for you…the mystery continues.

I also just finalized some plans to take a 3-day trip out to Chicago next week…any Game Speeder’s out there have any suggestions of restaurants/places to go while I’m there (let me know in the Comments section!).

And thirdly, I just finished putting together a speed training article for my good friend Mike Westerdal over at Critical Bench and I thought I’d share a blurb from it with you below….enjoy.

“…second, you need the RIGHT regimen for speed training. And that’s where I’m hoping we can help you out here, giving you the most optimal quickness or speed program, so you CAN get a heck of a lot faster and quicker, today.

Speed can be a really complicated topic if you want to make it that way, but I’m all about keeping things simple and results. And the easiest, most simplest way to focus on getting faster and quicker is to remember these two things:

1.    Glutes
2.    Feet

Glutes are just another name for your butt muscles. And when I say glutes, I don’t just mean you need butt muscles. Everyone has butt muscles, but not everyone is fast. What you need are a strong, powerful pair of butt muscles that you’ll be able to use to majestically propel yourself all over the field or court.

So, we’ll come back to that in a second, but just remember, you want a strong pair of glutes.

Now, the feet aspect. Feet are the bridge between you and the sport around you. They control the transfer of force coming from your body into the ground (and back from the ground into your body). Because of that, they connect everything, like a bridge. And you might have the fastest, swiftest car in the world, but if the bridge is broken, there’s no way you’re getting across. Point to take home: have good feet and speed becomes a lot easier.

So, putting this all together, we now know that in order to become blazingly fast and lightning quick, we need to:

-have a speed training program that you are dedicated to being consistent with and is also realistic for you to do and complete

-work on and effectively strengthen the glutes (also make sure they are activated and firing correctly)

-fix and strengthen the reactivity and stiffness of our feet and lower legs

If you can do all of that, then speed, quickness, agility or even explosiveness, all of it becomes a cinch.

So, here would be an example of a simple, effective and realistic strength training program for the glutes (training 2 days a week):

Day 1

Dynamic Warm-Up

A.    Deadlifts 4 x 3-5
B.    Reverse Lunges 3 x 6-10
C.    Decline Sit-Ups 2 x 20
D.    Calf Raises 3 x 12

Day 2

Dynamic Warm-Up

A.    Bulgarian Split-Squats 3 x 6-8
B.    Glute-Ham Raises or Leg Curls 4 x 8-10
C.    Step-Ups 2 x 8-10
D.    Planks 2 x 60 seconds

And by following that, you’d directly and effectively strengthen your glutes, while also increasing the strength and neural drive of your entire lower body (note that it’s also a doable, realistic strength training program).

Then, if you could fix your feet and lower legs to be stunningly reactive, quick and powerful, you’d have fully and completely solved the speed training code….”

Fix your feet here:

Feet Fixer-Upper

Again, let me know about Chicago below (or if you have any thoughts/comments/concerns too)!


4 comments - add yours

September 10, 2009

Would suggest supersetting Calf Raise with a DARD. They are sold at Perform Better and work all muscles involved with Dorsi-Flexion. If the front can not support the backside of the lower leg you will not get the force back out of the ground. Also, am confused regarding Glute-Ham or Leg Curls. Knee flexion is basically by-product of hip extension in running. Leg Curls might be used as a secondary exercise to enhance the “plant” phase, but a Reverse Hyper or even a single leg hip lift would be superior to leg curls. Nevertheless, you are right on regarding “Glutes” and “Feet”. Keep up the good work!


September 11, 2009

It all depends on what type of food you want to eat. I’m a vegan, so i can only tell you about non-flesh places. M y favorite is Indian cusine, they are Gaylords, India House


September 12, 2009

An interesting comment about gluts. I was at a gym working out with my son and 8 other kids ages 6 years to 10 years old . I noticed after 2 years my sons gluts were not developing properly . Some time AFTER HIS BODY WEIGHT was mastered we started lifting kettle bells. I noticed that his gluts were not properly engaged during the exercise. The bottom line is, if you have underdeveloped gluts you will not be using your body properly in every day life. You will not develop a proper athletic kinetic chain.


September 13, 2009

Have your son lay on his side, knees bent about 30 degrees. Keep ankles together. Have him lift top knee like opening a clam-shell. You have to place your fingers at the top of his butt, about 2″ below the top of his pelvic bone. You are feeling for his glut medius firing. Have him lift knee until you feel the muscle push against your finger. This is how we retrain glut firing. Sets of 6-10 depending on how weak the muscle is. It may take a while for the muscle to strengthen.
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