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Run Faster Soccer Training Baseball Speed Jump Higher Golf Driving Tennis Isometrics & Bands More Info Order Here
 
Speed Training Video Series
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4 Part
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How to quickly become faster and better in any sport by conditioning the right muscles for speed.

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FAQ's for All Questions and Categories


Do your training programs require any special equipment?


What comes with the program(s)?


Can the training program(s) be used by children as well as adults?


When should I do the isometric exercises?


How long do I need to continue doing the training exercises?


Should I do the training exercises during “the season” … e.g., during basketball, or football, or track season?


Can I or should I do strength or endurance training at the same time that I’m doing your training programs’ isometric resistance exercises?


May I do other exercises (plyometrics, jump rope, jump shoes, jump jacks, etc.) and your programs’ isometric resistance training exercises at the same time?


May I do more than one of your training programs (for example, the RUN FASTER training program and the JUMP HIGHER training program) at the same time?


After I place an order, how soon will it be delivered to me?


How much time do the training exercises require?


What makes the RUN FASTER training program different from others?


I don’t like to order online and/or I don’t have a credit card. Can I order by mail or telephone?


How to order


Will the training exercises make your muscles sore?


Do you ship to addresses in my country?


Are the JUMP HIGHER training exercises appropriate for a high jumper?


Can the SWING FASTER training exercises be applied to the sport of cricket … i.e., will training for a faster swing in baseball help me when I'm batting in cricket?


Does the RUN FASTER speed training program require any special equipment?


How does the SWING FASTER training program compare to programs that teach hitting techniques? Rotational or linear mechanics?


How does your isometric speed and quickness training program differ from isometric strength training?


How much faster will I be after doing the RUN FASTER speed training program exercises?


How much higher will I be able to jump?


I was wondering if the training will result in any type of injury. For example, I have worked out with strength shoes and they injured my ankles and shins. What’s the risk of this happening with your isometric resistance training programs?


Is there an exercise for throwing the football farther?


Is this program beneficial for longer distance running?


Why do some athletic trainers dispute the benefits of isometric resistance training to improve speed and quickness?


Should I be using heavier or stronger resistance bands?


Who is the SWING FASTER training program designed to help and what’s the benefit?


Will the RUN FASTER speed training program improve my lateral quickness?


How do I combine strength training with speed training?


Does your training require substantial rest, say 24 to 48 hrs, between sessions?


Are club head speed and bat speed the same?


Do you have any training programs that would be helpful for boxing?


How does the JUMP HIGHER training program compare to other jumping training?


How long should I do the JUMP HIGHER training exercises?


How much can I expect to improve the distance of my tee shots?


How soon should I expect to see some improvement?


Is it best to order the RUN FASTER training program or the JUMP HIGHER training program? Do they both accomplish similar goals? Which do you recommend?


Which training program would be most beneficial for BMX bike racing?


Which training program would be most appropriate for improving skating speed or, more specifically, for hockey?


Which programs(s) would you suggest for martial arts, kick boxing, grappling, judo and/or wrestling ?


What sport events do the JUMP HIGHER training exercises apply to?


How much effort should you exert for each exercise?


Proper positioning with the exercise band.


Attaching the resistance band.


Maintaining good balance during each exercise.


Is there tracking information for my order?


Which training program applies to my sport?



Do your training programs require any special equipment?


No, we provide the resistance bands that are needed to do the training exercises prescribed in the training manual, and no other equipment is needed. The training exercises can be performed practically any place.

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What comes with the program(s)?


All of the training programs we provide INCLUDE an easy-to-understand and well illustrated training manual developed and written by Dr. Larry Van Such, a leading-edge authority about isometric training and how it can be applied to increase speed and quickness. In addition, we provide the resistance bands that are needed to do the training exercises prescribed in the training manual.

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Can the training program(s) be used by children as well as adults?


Yes, absolutely, because the exercises are based on isometric resistance, and the amount of exertion involved is relative to a person’s own strength.

We normally advise that children younger than 8 years old and adults that are 60 or more years old should consult with their personal physician before beginning any physical exercise or training programs. There are too many potential health problems (e.g., softening of the bones, high blood pressure, et al) that can only be diagnosed and addressed by direct physical examination.

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When should I do the isometric exercises?


It doesn’t matter what time of day you do the isometric exercises. You will respond best to the exercises if you do them at approximately the same time each day.

It’s best to not do the isometric exercises too close to the beginning or the end of an athletic practice session like football or another workout such as weightlifting. For example, if you have a football practice session in the morning, do the training exercises at least 6 hours later; or, if your practice sessions are in the afternoon, do the training exercise at least 6 hours earlier in the morning.

The isometric exercises can be done during anytime of the year … during off-season or in-season. Normally, however, it’s best to allow two full days of rest from doing the training exercises before competing. Allowing recovery time between training and competing enables new and improved muscular contraction speed to be available when needed.

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How long do I need to continue doing the training exercises?


Most of our programs require that you perform each exercise at least two times a week for the first two weeks. After that, it is recommended that you continue on with this exact same schedule for the next three or four months.

As long as you continue to see improvement, it is recommended to stay on this schedule. After you have been at the exercises for a few months you might be able to bring your training down to once a week per exercise. You will need to decide for yourself if this change in frequency has any affect on your speed.

Many athletes have reported back to us stating that they were able to take a few months off from the exercises and maintain their new speed. This is fairly common, but should not be expected by all. Every athlete is different physically and while some may be able to take a break from the exercises and maintain their new speed, others may need to continue on with their training, even if its just once a week per exercise.

The general rule regarding our training programs is this: as long as you plan to stay competitive in your sport, continue to do the isometric exercises. Be sure to include them alongside any other exercise routine your coaches and trainers have you doing.

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Should I do the training exercises during “the season” … e.g., during basketball, or football, or track season?


Yes, you should, and it is also recommended. The exercises will not overload or over-exert the muscles involved to the point of fatigue where you would normally require a long recovery time. Rather, they will increase or quicken their contraction rate within your muscles. Isometric training with the resistance band is a very efficient training strategy and can be integrated seamlessly into any other exercise routine.

It’s best, however, to not do the training exercises too close to the beginning or the end of a practice session such as football or basketball. For example, if you have practice sessions in the morning, do the training exercises at least 6 hours later; or, if your practice sessions are in the afternoon, do the training exercise at least 6 hours earlier in the morning.

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Can I or should I do strength or endurance training at the same time that I’m doing your training programs’ isometric resistance exercises?


Initially during the first two weeks, we recommend that you do not do any other exercise routines alongside our isometric programs. This is so that you can properly evaluate their effectiveness.

After this initial two week period, you can get back into any other routine you had been doing, however, you will need to closely watch how they affect your speed. Many athletes like to train really hard and while this is good and recommended, sometimes it results in over-training in certain areas that may not always be in their best interest.

One of the articles in this website talks about the three different types of muscle contractions athletes can engage in while exercise. These are 1) concentric contractions, 2) eccentric contractions and 3) isometric contractions. You can read it here:
http://www.athleticquickness.com/musclecontractions.asp

It is perhaps safe to say that most athletes perform exercises involving the first two, concentric and eccentric contractions, but completely ignore the third, isometric concentric contractions.

To be a complete athlete, you will also need to dedicate a reasonable amount of your training time to isometrics with the resistance band. If you do, then you will have created a very good and necessary balance in your overall exercise routine.

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May I do other exercises (plyometrics, jump rope, jump shoes, jump jacks, etc.) and your programs’ isometric resistance training exercises at the same time?


Yes, you can. However, just like the answer to the previous question, it is best to stay away from these routines for at least the first two weeks so that you can accurately evaluate our programs.

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May I do more than one of your training programs (for example, the RUN FASTER training program and the JUMP HIGHER training program) at the same time?


Yes, you may. However, some of the exercises are the same in different programs, and therefore, you should not repeat that same exercise twice during any day. For example, the Hip Flexor exercise is the same in both the Run Faster program and Jump Higher program and you should not do it twice (once from each training program) during the same day … do it only once according the schedule.

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After I place an order, how soon will it be delivered to me?


Orders received Mondays through Fridays (not including holidays) after 8:00 a.m., Eastern Time (5:00 a.m., Pacific Time) will be shipped the following day. Orders placed on Saturdays after 8:00 a.m., Eastern Time (5:00 a.m., Pacific Time) and on Sundays, are shipped the following Monday, if Monday is not a federal holiday and on the following Tuesday if it is.)

Orders that specify expedited shipment via FedEx normally require two business (M-F) days to be delivered. Orders received Mondays through Thursdays (not including holidays) after 8:00 a.m., Eastern Time (5:00 a.m., Pacific Time) are normally shipped the following day. Orders received on Fridays after 8:00 a.m., Eastern Time, are shipped the following Monday, if Monday is not a holiday and on the following Tuesday if it is. FedEx does not pickup or deliver on Saturdays, Sundays or holidays. (For example: Orders shipped on Thursdays will be delivered the following Monday if it’s not a holiday and Tuesday if it is. Orders shipped on Fridays will be delivered the following Tuesday, if Monday is not a holiday and Wednesday if it is.)

International shipments are sent via U.S. Postal Service International Priority Mail. Delivery to addresses in most countries requires ten to twelve business days.

RE-HANDLING & RE-SHIPPING CHARGES DUE TO INCORRECT ADDRESSES PROVIDED WITH ORDERS

> There will be a $7.00 re-handling charge for orders sent via U.S.P.S. First Class Mail and that are returned to us due to an incorrect address provided with the order.

> There will be a $18.00 re-handling charge for orders sent via U.S.P.S. International Priority Mail and that are returned to us due to an incorrect address that provided with the order.

> There will be a $20.00 re-handling charge for orders sent via Federal Express expedited 2-day delivery and that are returned to us due to an incorrect address provided with the order.

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How much time do the training exercises require?


A really nice aspect of the exercise programs is that they require less than 15 minutes to do, including preliminary stretching. And, after two to four weeks, you can reduce the frequency by one-third to one-half. The training exercises were developed to be fast and easy, and we strongly advise avoiding the temptation to over-train.

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What makes the RUN FASTER training program different from others?


There are several ways the Run Faster training program differs from others. Here are perhaps the biggest reasons:

There are three basic phases to the running motion: 1) the push phase, 2) the swing phase and 3) the return or pull phase. You can read about them in more detail here along with the muscles involved in each. http://www.athleticquickness.com/speedtraininglessons.asp

Most of the current training routines today really focus on trying to improve the start of a race where the push phase is most dominant. The better start or push an athlete gets in the beginning, the better advantage they hope to gain.

The start is where sprinters begin in a crouched position with their knees and hips near complete flexion. Since the knees and hips are near complete flexion, the first phase or action the sprinter has to go through is to extend the knee and hip and plantarflex the same ankle. By doing this, the sprinting process is set into motion. The actions of these muscles are what make up the push phase.

This is an extremely important part of the race and certainly requires the proper amount of training however it is important to remind you that the push phase accounts for only 1/3 of the total running motion.

Equally important to note is that while getting a good start in a race is critical for success, the start makes up just a small percentage of the length in an entire race, such as 100m, yet, most of one’s training may focus only on improving this part of the race.

If you look at the amount of distance an athlete remains in a lower or crouched position at the start (where the push phase dominant) and compare that to the amount of distance an athlete is running upright where all three phases play an equal role, you will see that a ratio between running low at the beginning versus running high through the remainder of the race is somewhere near 1:10. This means that only about 10% of the race being run is in a crouched position and 90%, or the majority, of the race is being run in the upright position.

So, if you want to really get a jump or leg up on your sprinting speed, you will need to focus your training equally on all three phases, and not just push phase.

Here’s where this gets interesting. Most exercise equipment in the gym is designed to train muscles that are involved primarily with the push phase of running only. Leg extension machines help with knee extension; calf raise machines help with ankle plantar-flexion; leg press machines help with both hip and knee extension; and squatting also helps with both hip and knee extension. (Leave aside upper body exercises for now)

It’s quite possible then that when athletes leave a gym believing they have done everything imaginable to help improve their running speed, they are leaving behind at least half of the necessary training required to run faster.

Now, all of the gym exercises we talked about here so far are beneficial to an athlete and should be done whenever possible. The challenge most athletes will face is finding an exercise program aimed at improving all three phases of running. This is where the success of the Run Faster program has really gotten a lot of attention and it is also the reason why you really need to know which muscles are involved in each of the three phases of running.

So, in addition to the exercises needed to improve the push phase of running, The Run Faster program has several unique exercises to really improve the swing phase and return phase as well.

The swing phase is where the trailing airborne leg needs to be pulled from behind you and quickly extended out in front of you. Some people call this your stride. Chances are, you have never even bothered to train for this motion in part because there is no real good equipment in the gym to do so as well as there was probably never any importance placed on it.

Some people have even gone so far as to dismiss this critical phase of running as being important because they say, “there is no weight placed on the leg during this motion, so why train for it?” Let us assure you that when you use our program to improve even this one phase, you will be amazed at how quickly and easily your muscles respond and how much faster you will get in just days. This is also why we show an exercise on how to improve it in our speed training challenge, because it works that well.

Equally important is training to improve the return or pull phase. This is the shortest of all the phases of running, but certainly commands its fair share of training if you expect to be as fast as possible. This phase essentially pulls your body forward and readies your leg to repeat the running motion cycle. Like the swing phase, there is no real good equipment in the gym to use that will help simulate and train the muscles in their proper planes of motion for the return phase.

Improving your swing phase and return phase will give an athlete a much more dynamic and faster turnover rate with their legs. It will also give you an immediate advantage the next time you play sports. You should expect to notice and see the difference within the first two weeks of using the Run Faster program.

Another difference in the RUN FASTER program has to do with the training strategy:

It is perhaps safe to say that most athletes perform exercises involving concentric and eccentric contractions only, and completely ignore the third contraction type, isometric contractions.

To be a complete athlete, you will also need to dedicate a reasonable amount of your training time to isometrics with the resistance band. If you do, then you will have created a very good and necessary balance in the training of muscles.

This are perhaps the two biggest differences between our program and others you may have been using.

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I don’t like to order online and/or I don’t have a credit card. Can I order by mail or telephone?


Yes. You may place an order by telephone by calling 435-680-5437 Mondays through Fridays during the following times:

11:00 a.m. to 7:00 p.m., Eastern Time
10:00 a.m. to 6:00 p.m., Central Time
9:00 a.m. to 5:00 p.m., Mountain Time
8:00 a.m. to 4:00 p.m., Pacific Time
WE CAN NOT RETURN CALLS TO LOCATIONS OUTSIDE THE U.S.A.

Note: This telephone number is for ordering purposes only. You will not be able to receive customer support assistance by calling this telephone number. For questions about the training programs or about the status of an order, please send your inquiry to: support@AthleticQuickness.com

To order by mail and pay with a money order or check, click on the following hyperlink and you will taken to our ORDER BY MAIL page:

http://athleticquickness.com/page.asp?page_id=26

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How to order


To order by credit card click the program name.

Run Faster Kick Farther Soccer    raining        Jump Higher Basketball & Volleyball Training
Swing Faster Baseball & Softball Training

Tee Off Golf Training

Extra bands or extra manuals without bands

To order by mail click here

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Will the training exercises make your muscles sore?


Like all exercise programs, the chance of becoming sore afterwards is expected in the beginning stages. However, the soreness typically is not as great as would be expected after weight training.

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Do you ship to addresses in my country?


We ship to addresses in most countries around the world.

Your credit card company (VISA, MC or AMEX) will convert the cost from US$ to your country's currency. In other words, the cost of one of our training programs delivered to your address is US$46.90(27.95 + 4.95 + 14.00) and will be converted to your country's currency by your credit card company at current currency exchange rates.

International shipments are sent via USPS Global Priority Mail. Delivery to addresses in most countries requires ten to twelve business days (M-F) and sometime a few days more.

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Are the JUMP HIGHER training exercises appropriate for a high jumper?


Yes, the exercises in the JUMP HIGHER training program are identical for high jumpers and long jumpers as well.

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Can the SWING FASTER training exercises be applied to the sport of cricket … i.e., will training for a faster swing in baseball help me when I'm batting in cricket?


Yes, the SWING FASTER training program should definitely help increase your swing for cricket. With cricket, there is more of an underhand type of swing as opposed to one that begins over your shoulder from one side to the other. All you will need to do to help with your cricket swing is to adjust the angle at which you do the exercises.

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Does the RUN FASTER speed training program require any special equipment?


No. We provide the training manual and the special resistance bands required to do the training exercises. There’s no equipment to set-up, and the training exercises can be done practically anywhere

Click here for further information

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How does the SWING FASTER training program compare to programs that teach hitting techniques? Rotational or linear mechanics?


The SWING FASTER training program DOES NOT TEACH HITTING TECHNIQUES. It describes with great detail the muscles involved in performing a basic bat swing. It teaches the athlete how to increase the contraction rate within these muscles resulting in a faster swing.

Rotational or linear mechanics? For example, the SWING FASTER training program DOES DESCRIBE HOW THE LATERAL ROTATORS OF THE HIP MUSCLES AND THE LATERAL ROTATORS OF THE SPINE MUSCLES INITIATE SWING. By increasing the rate of contraction within these muscle groups, you are able to deliver more power into your swing.

The SWING FASTER training program clearly defines all of the hip, spine, shoulder, forearm and wrist muscles used in the bat swing and prescribes isometric resistance training exercises that are proven to speed their contraction speed and therefore to increase batting velocity.

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How does your isometric speed and quickness training program differ from isometric strength training?


There are at least three different ways:

1) Our programs use resistance bands instead of weights to perform the exercises. Resistance bands have a variable resistance in them depending on the length they are stretched. Weights are static meaning they provide the same resistance regardless of where they are in relation to your muscles and joints. Using both resistance bands and weights have extreme value to the athlete.

With a variable resistance band, once your muscles begin to weaken through an isometric hold, small changes in their length, even in the order of millimeters, will affect the resistance supplied by the band. This doesn’t happen with a weight. While you may not be able to consciously perceive these small changes, your muscles will and are forced to automatically generate a new recruitment pattern in their fibers to try and maintain a certain position. These new patterns create different neuropathways in the muscle increasing your coordination, speed and agility.

2) Using resistance bands enables the athlete to challenge their muscles and joints in different planes and angles than what most athletes are accustomed to through basic weight training methods. Not only does this allow for new training exercises to be included in your workout, it is also much safer to do so. Some of the positions you will find yourself in with our isometric exercises using resistance bands would be unthinkable to do with weights, not only from a functional issue but a safety issue as well.

3) Our programs typically are completed in 15 minutes a day or less, whereas isometric training with weights typically go on for 30+ minutes. There are many different physiological results that come not only with exercise, but also with the time involved to complete the exercises. Fifteen minutes a day is all that is really necessary to train your muscles for speed. Exercise routines that last beyond 30 minutes or so tend to become strength and endurance programs.

http://www.athleticquickness.com/page.asp?page_id=53

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How much faster will I be after doing the RUN FASTER speed training program exercises?


There are far too many variables (condition, age, weight, determination, etc.) involved to predict how much faster any one individual will be.

We have received hundreds of reports from people using the RUN FASTER speed training program telling us they have improved their 40 yard sprint times by as much as .5 to .6 sec. or their 100 meter times by more than 1 sec. We’ve had 400 meter runners report correspondingly and proportionally similar results.

Your condition when you begin doing the RUN FASTER training will, of course, affect the results. If you aren’t in peak condition and haven’t done training like this before, then there is a huge upside for improvement!

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How much higher will I be able to jump?


Typical gains in vertical leaps are 3 inches after two to four weeks of doing the JUMP HIGHER training, and gains of 6 inches after four to eight weeks.
But, remember, everyone is different … different age, height, weight, condition, etc., so every person achieves different results.

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I was wondering if the training will result in any type of injury. For example, I have worked out with strength shoes and they injured my ankles and shins. What’s the risk of this happening with your isometric resistance training programs?


Strength shoes, according to our website and research, create plyometric exercises in the calf and foot muscles; and, as a result, injuries such as you described are to be expected. This is because the muscles in these regions of the body often times get overloaded beyond their elastic ability, resulting in strains (muscle tears) and sprains (ligament tears).

Our training programs do not overload muscles. To put it in simple terms, we train muscles to contract with amazing speed to predetermined lengths that are advantageous to a particular skill … e.g., running faster, jumping higher, etc. Furthermore, this type of training should not cause injuries, because you are in control of the amount of strain you are applying while doing them.

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Is there an exercise for throwing the football farther?


The best program to help you throw a football farther at the present time is the SWING FASTER with Isometric Training program. All of the exercises are designed to help increase your rotational speed around your core/waist line. By quickening these muscles, your throwing distance will also increase as well. The muscle groups are 1) lateral rotators of the hips, 2) lateral rotators of the spine, 3) primary movers of the arms, 4) extensors of the forearms, 5) primary movers of the wrists, and 6) internal rotators of the shoulders. The SWING FASTER training program defines the individual muscles within these groups. If you want to throw the football harder, faster and farther, this is one.

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Is this program beneficial for longer distance running?


The RUN FASTER training program will help you run any distance, long or shorter, providing you’ve never done any isometric resistance training. If you haven’t, then you have a huge reservoir of untapped muscular energy, that the RUN FASTER training exercises helps to release.

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Why do some athletic trainers dispute the benefits of isometric resistance training to improve speed and quickness?


You will find disagreement about isometric training for several reasons: 1) Some trainers relate isometrics with weight training; and, if that is the case, they are right. Isometric training with weights will do very little for speed. 2) If they acknowledge using resistance bands, they more than likely use them with a weightlifting strategy and that means they will put their muscles through repetitions with the band, constantly changing its length and resistance level, which also is of little benefit for speed.

It is only the combination of isometric training with the resistance band that has the effect of training/conditioning your muscles for a pure speed of contraction function.

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Should I be using heavier or stronger resistance bands?


For most people starting and doing the training exercises, we recommend using the red colored bands (light resistance), green colored bands (medium resistance) and/or blue colored bands (heavy resistance).

Each program comes with two 5-foot bands. One is red/light resistance and the other is blue/heavy resistance. Before considering whether or not to go to a stronger band, it is first suggested to use both of your bands, side by side, at the same time while doing an exercise. This will increase the resistance the bands can supply individually and should enable you to exercise well within the physical limits of the bands.

If you find when you use the bands, the bands are stretched to their limits where this is no more stretch left in them, then you should definitely consider ordering either more of the same colored bands, and using them side by side, or you may ultimately need to buy heavier resistance bands all together.

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Who is the SWING FASTER training program designed to help and what’s the benefit?


The SWING FASTER training program is designed for any baseball player or softball player as well as for any level of competition (little league, boys/girls, fast pitch, slow pitch).

The program is designed to show you how to train all of the muscle groups involved in in swinging a bat and pitching (overhand) a baseball. By training your muscles to take on a "speed of contraction" function, things like bat speed, pitching speed, and hitting distance improve quite dramatically. The SWING FASTER training program is very easy to implement and understand; and, as always, AthleticQuickness.com provides an unconditional money-back guarantee.

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Will the RUN FASTER speed training program improve my lateral quickness?


Yes, absolutely! Lateral mobility is primarily a function of two main muscle groups: the aDductors and the aBductors. The adductors function to move your legs and thighs inward toward the midline of your body. The abductors function to separate your legs and thighs away from the midline of your body.

You cannot increase the contraction rate of these muscles by using the adductor and abductor machines, weight training machines, found in a typical gym. These typical machines will only make these muscles stronger, and they won’t make them contract faster. In fact, our trials and experience has demonstrated that weight training will actually decrease the contraction rate considerably.

Only by using isometric training using resistance bands as prescribed by the RUN FASTER training program can you expect to increase the rate of muscular contraction of your skeletal muscles and, therefore, make you faster.

Athletes become like that which they train. In other words, if you train with dead weight (weights, sleds, etc.), you become dead weight. If you train with dynamic elastic bands, then your body will become more dynamic and elastic … FAST!

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How do I combine strength training with speed training?



Here’s how Dr. Van Such recommends that athletes schedule their workouts when they need to be both strong and fast – based on whether you are in mid-season or off-season:

Both In-Season and Off-Season Training

Tip #1 Make sure you do our isometric speed training programs last and try to schedule your speed training session at least 6-8 hours after your strength training session. Doing our programs last during the day will make good use of your muscles’ memory and allow the entire muscle to remain in a quickened state for as long as possible. This is typically the rest of the evening and throughout the night. If you do our speed training program first, it is very likely that your strength programs will wipe-out the stored fast twitch response within your muscles leaving your muscles tired and heavy for extended periods of time.

Tip #2 Schedule the speed training exercises the same time each day. Your muscles will respond best if you choose the same time each day to train.

Tip #3 Try to coordinate the days that you strength train (weights/plyos) a muscle group so that they do not overlap with identical muscles to be trained later that evening for speed training. In other words, if you are going to weight train your hamstrings by doing leg curls on a Tuesday, for example, make sure that you are not also scheduled to speed train (isometric training with the resistance band) those same hamstrings later that evening. Upper body weight training will not affect lower body speed training and vice versa. Feel free to do both on the same day without any negative effects.

Tip #4 After you have been doing our speed-training exercises for at least 4 to 6 weeks, you can begin to incorporate the four training modifications contained in our Afterburner Video. This is available to those who are already using an AthleticQuickness.com speed training program and will help you break through any plateaus or sticking points in your speed improvements and quickly give you additional advantage in your sports performance.

Off-Season Training Only

Tip #5 If you are several months away from the first game of the season, football for example, the best recommendation during this time period is to train each muscle group for speed with the resistance band three times a week. Continue with all other strength training workouts as well. Don’t eliminate them. You need to be both strong and fast, and the off-season is the best time to work on improving both.

Tip #6 At some point during your off-season training, you are probably going to want to measure your progress, usually in the 40-yard dash, if you are training to improve running speed, for example. When this time comes, you will need to eliminate all lower body strength training for at least 7 days and speed training for at least 3 days prior. Recovery time is just as important to a good training program as the actual programs themselves, and this rest period will help insure that your muscles will be ready to perform when you want them to.

In-Season Training Only

Tip #7 Unlike off-season training, it is highly doubtful that time will permit you to speed train each muscle group three times a week. Therefore, the best way to speed train during the in-season is to do each muscle group two times a week – allowing at least 2 days of rest before a game.

Tip #8 It is very important not to over-train during the season. There simply is not enough time to recover from too hard of a workout (both strength and speed) and return to your peak performance in time for the game. Again, rest is just as important as the actual training sessions. If at all possible, allow yourself at least 2 days of rest before any competition by just doing some light stretching/warm-ups the day before a game. To maximize speed, try and get all of your heavy weight lifting workouts as far away from game time as possible. For example, if you have games on Friday nights and are required to lift weights throughout the week, try and convince your coaches to let you do your workouts on Sundays, Mondays and definitely no later than Tuesday. You can still do speed training isometrics with the resistance band up until Wednesday (2 days before the game) but absolutely no workouts of any kind on Thursdays (or the day before a game).

IMPORTANT REMINDER: Under ideal circumstances, all of the AthleticQuickness.com speed training programs recommend that you do not participate in any other types of training (weights, plyos, etc.) during the initial 14-day period. This is done to maximize your speed results quickly and will help eliminate any potential outside interference from strength training that might negatively affect your speed performance. It will also allow you to accurately assess the value of our programs. Many times however, this is simply not possible. If that is your situation, and you cannot put your strength training on hold for two weeks, then try to follow the program as outlined in the tips above as best as you can.

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Does your training require substantial rest, say 24 to 48 hrs, between sessions?


Each exercise in the program is done twice a week, but some on different days than others. With respect to each individual exercise there is at least one two day rest period and one three day rest period in any given week. We also recommend a two day rest before any competition.

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Are club head speed and bat speed the same?


Yes, for the most part, club-head speed and bat speed are the same. Even though the form and swing technique differ, the same muscle groups are involved in each. The only real difference is in the angle at which the club/bat is swung and the grip which is used.

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Do you have any training programs that would be helpful for boxing?


Yes, the Mixed Martial Arts with Isometric Training Program. We do not currently have a boxing program available, but the training strategy for boxing is almost the same as it is for martial arts. Once you learn the training strategy in the MMA training program, you should be able to customize one for your boxing skills. Also, it’s not a bad idea for a boxer to have quick feet either, and this is one reason we recommend the MMA training program, which has both upper and lower body exercises.

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How does the JUMP HIGHER training program compare to other jumping training?


There are a lot of different training programs available that can help athletes improve their vertical jump. Our programs are different because they use the resistance band with an isometric training strategy on the specific muscles involved in the standing vertical jump, running vertical jump, high jump, long jump and triple jump.

The muscle groups that our Jump Higher program targets are the hip flexors, hip extensors, knee flexors, knee extensors and ankle plantar-flexors.

Most programs include training all of these muscle groups except the hip flexors. Your hip flexor muscles absolutely must be included in any jump higher training program because this muscle group, which just so happens to be one of strongest muscle groups in the body, is primarily responsible for increasing your running speed which is very critical to establishing the necessary momentum in all of the jumps that involve running, including sports skills like shooting layups and making slam dunks.

This muscle group also provides the necessary upward momentum that is generated especially in high jumpers. If you have ever watched a high jumper, you will notice that not only do they create upward momentum by thrusting their arms up in the air they also thrust one of their thighs/knees upward as well. This upward knee and thigh thrust is one of the main functions of your hip flexors and it has the effect of making the body momentarily lighter which enables them to jump higher.

The Jump Higher program is also different in that it takes about 10 minutes a day to perform. This is important since one of the keys to jumping higher is to make your muscles faster and stronger without adding to their weight. Many times athletes are able to build size and strength in their muscles but are not able to appreciate any improvement in the vertical jump due to the added weight gain. With the Jump Higher program, you get the benefit of getting faster and stronger without the unwanted affect of added body weight.

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How long should I do the JUMP HIGHER training exercises?


The Jump Higher training program includes a two week training schedule where each exercise in the program is performed twice a week.

After this initial two week period, you are to start recording your progress regarding your jumping height and/or distance.

You should continue doing each exercise twice a week for as long as you continue to see improvement and for as long as you plan to stay competitive in your sport.

This means that even though you may have improved your vertical jumping height by 3 inches in the first two weeks, you should continue on with your training well beyond that. This could be for several months. Certainly there is no reason to stop doing the exercises if you continue to improve.

Even when your progress appears to have hit a plateau, you will want to keep doing the exercises at least once a week to maintain your new jumping height and/or distance.

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How much can I expect to improve the distance of my tee shots?


An increase in ball velocity of 8-10 mph in 30 days is common. For each mph increase, expect 2-3 yards in added distance … i.e., with a 10 mph increase, you would gain 20-30 yards. This, of course, depends on whether or nor you have ever trained like this before. If you haven’t, then there is a huge upside.

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How soon should I expect to see some improvement?


Most people will begin to see improvement and feel the difference within the first 7 days. The average person will level off after 4-6 months.

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Is it best to order the RUN FASTER training program or the JUMP HIGHER training program? Do they both accomplish similar goals? Which do you recommend?


There are ten exercises in each of these two programs. Six of them are the same in both.

The Run Faster program contains four additional and different exercises to help increase your lateral speed and quickness. This is necessary for any sport where side to side motion occurs often such as playing short stop in baseball and playing defense in basketball or football.

The Jump Higher program also contains four additional and different exercises designed to create impressive strength, stability and take off ability through the muscles completely surrounding your calf and ankles.

If you want to buy only one of these programs we suggest you buy the Run Faster program since it has the most practical applications for sports.

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Which training program would be most beneficial for BMX bike racing?


The JUMP HIGHER basketball training program would be most helpful. Here’s why:

The soon to be released training manual titled "PEDAL FASTER with Isometric Training" will actually train the same muscles that are in the JUMP HIGHER training manual The pedaling motion has two basic components -- the "up stroke" and the "down stroke." The muscles involved in the up-pedaling motion are the hip flexors and hamstrings, and the muscles involved in the down-pedaling motion are the hip extensor, quadricep and calf muscles. Again, these are the exact same muscle groups that are described in the JUMP HIGHER training program.

So, if you can overlook the basketball overtones in the book, the training exercises are the same as they will be for the bike program. And this should be just what you're looking for in terms of increasing bike speed.

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Which training program would be most appropriate for improving skating speed or, more specifically, for hockey?


The STRIKE FASTER with Isometric Training program is the most suitable and helpful program for hockey players.

This very comprehensive program addresses all four phases of skating: load, push, glide and return. It includes some of our RUN FASTER program’s basic lower body exercises as well as unique upper body exercises that help counter balance the lower body motions. It also involves basic upper body movements of the arms to help increase momentum.

So, your best bet, and a great one at that, would be to get the STRIKE FASTER program and do all of the exercises as prescribed.

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Which programs(s) would you suggest for martial arts, kick boxing, grappling, judo and/or wrestling ?


We recommend the MIXED MARTIAL ARTS with Isometric Training program. This will help with your upper body and lower body speed as well as core movements. After you have mastered this program, you should be able to create a specific program designed for any particular movements in your sport.

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What sport events do the JUMP HIGHER training exercises apply to?


The JUMP HIGHER training program is beneficial to athletes who participate in any sporting event that requires jumping from either a standing or running position … basketball, volleyball, figure skating, and others.

It also helps high jumpers, long jumpers and triple jumpers. It is also a valuable program for running the high and low hurdles.

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How much effort should you exert for each exercise?


Typically, isometric contractions are done using between 70-80% of your maximum strength. The best way to gauge this amount of effort is as follows: when you start an exercise, if you can easily hold the final position for a lot longer than the recommended 10-15 seconds, then you are not using enough effort. If you feel like you need a break around the 10 second mark (similar to the breaks taken between weightlifting sets), then you are exerting the proper amount of force.

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Proper positioning with the exercise band.


All of the exercises will require you to be at a certain distance away from where the band is tied in order to achieve enough resistance. If this exercise is too easy when you try it, then you will need to move farther away from where your band is tied to stretch it (creating more resistance), or use a second band at the same time, side by side, to increase the resistance, or both.

If the exercise is too hard when you first try it using only one band, then you will need to move closer to where the band is tied. This shortens the band to reduce the resistance.

Getting into the proper position is a simple thing to do. It is also critical to achieving good results with this program. As you become familiar with all of the exercises, you should be able to judge for yourself the best position to be in to make the exercises most effective for you.

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Attaching the resistance band.


The training programs come with at least two resistance bands 5 feet long. All of the exercises require you to attach your bands around an immovable object such as a pole. When it is time for you to attach your bands to a similar object, here are two simple rules to follow: 1) make sure the object you tie the band to is really immovable relative to your own strength, and 2) make sure the object you tie the band around does not have any rough or sharp edges as this will cause your exercise band to tear. Serious injury may result if the exercise band breaks and snaps back and hits you.

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Maintaining good balance during each exercise.


You may find that your balance is really being tested with certain exercises in the beginning with this type of training. Its important to maintain proper form with those exercises and finding something to balance against while you do them is essential for your success.

If you are doing these exercises in your home, walls make good places to balance against for some of them since they typically provide you with a sturdy support should you need it. However, be careful there are no items on the walls such as pictures or mirrors that can slide if you happen to find yourself losing your balance and end up placing your hands on them.

If you are doing these exercises in a gym and are attaching your bands to say, one piece of equipment, you might also look for a second nearby machine that can also serve as a good support for your hands. Gym equipment makes perhaps the best places to attach your bands to. This is because the equipment is typically immovable relative to your own body strength and most of the equipment is finished with smooth steel that won’t cut your bands and cause them to tear. If you have access to gym equipment, it is suggested that you use it. As a cautionary note, if you choose to incorporate gym equipment into your setup, make sure you keep your hands away from any moving parts on the equipment (pulleys, cables, hinges etc.) that you may be using for balance to avoid injury.

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Is there tracking information for my order?


Tracking information is not available for Standard Shipping.

In order to track a package, the FedEx option must be chosen at the time the order is placed. There is an additional fee for the 2-day FedEx option.

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Which training program applies to my sport?


Below is a list of sports and the training program we would recommend for the best results:

Boxing....................STRIKE FASTER

Cricket...................SWING FASTER

Cycling...................JUMP HIGHER

Discus....................SWING FASTER

Figure Skating............RUN FASTER

Football(running).........RUN FASTER

Football(quarterback).....SWING FASTER

High jump.................STRIKE FASTER

Hockey....................STRIKE FASTER

Javelin throw.............SWING FASTER

Kayak paddling............SWING FASTER

LaCrosse..................STRIKE FASTER

Racquetball...............SERVE FASTER

Shot put..................SERVE FASTER

Softball..................SWING FASTER

Swimming..................SERVE FASTER

Target Shooting...........STRIKE FASTER

Volleyball(jumping).......JUMP HIGHER

Volleyball(hitting).......SWING FASTER

Wrestling.................STRIKE FASTER

Please contact Support@AthleticQuickness.com for questions regarding any sports not listed above.

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