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This is your Truth About Quickness Insiders Action

Program Manual.

===============
INTRODUCTION
===============
We have specifically prepared up to 48 weeks of training for you. There are three 16week cycles here, one each for the Beginner, the Intermediate and the Advanced.
How do you know where to start? Its actually pretty simple. Just ask yourself some of
these questions:

Do you move well on your feet?

Do people tell you that you move well on your feet?
Do you feel like you have heavy feet?
Do you have any experience with any of the drills or exercise in The Truth About
Quickness Insiders System? Are you proficient with them?
Are you truly quick in your games? Are you truly explosive in your games?
Have you been active and are you prepared to handle this type of training?

Based on some of your (honest) answers to those questions, you should have a better idea
of where to start. To be brutally honest, Kelly and I both believe that most athletes should
be starting with Cycle I of the Beginners programwhy?
Well, its not like the training in any of the Intermediate or Advanced cycles is that much
better; its just that its more intense than what youll find in the Beginners cycles.
So, you should only be using the Advanced training programs if you truly need the
more intense stimulation to continue to improve. If your body doesnt need such
intense methods and you still go ahead and use them, you could be looking at a solid
recipe for injury.
Furthermore, you should always strive to use the least intense methods to get the desired
results. If you can get good results using the Beginner programs, then thats is
absolutely what you need to be doing.
By going ahead and using the Advanced methods when you dont need them, you are
basically wasting lots of good, easier training that could be giving you the same results.
In a nutshell, this leaves you at the risk of plateauing a lot sooner than you need or
want to be.
So, our general recommendation: Unless you are an experienced, fluid athlete on their
feet, just start with Cycle I of the Beginners Program and progress from there.

========================================

THE TRUTH ABOUT QUICKNESS CHECKLIST

========================================
Now, before you begin, Kelly and I want to note a few things.

You should be doing the Ultimate Insiders Warm-Up as outlined in the DVD
before every workout, or at least some version similar to it.

You should probably also be doing some of the stretches and activation exercises
Kelly outlined in the DVD. Lets recap those now:

Foot Activation Drill- 2 x 15/side (Remember 3 points of pressure at the base of

big toe, base of little toe and heel. While maintaining 3 points of pressure lift the
toes and arch up and slowly lower the toes down while attempting to keep the
arch raised)
Kneeling Hip Flexor Stretch- 2 x 20 seconds/side
Lying bent knee glute activation- 1 x 12/side (hold for a 3 count at the top).
Remember to contract the abs to increase the intensity of glute activation.
Standing glute activation foot on bench- 1 x 10/side (hold for a 3 count at top).
Remember to keep the plant leg entirely straight and increase the height of the
resting leg, as you get stronger.

=================
WEIGHT TRAINING
=================
A lot of athletes and coaches wonder what their weight training should look like in
conjunction with The Truth About Quickness training.
First of all, this training should optimally be done before your weight workouts.
Second, this training is more like a tweak to what youre already doing, instead of
some big, massive overhaul. So, you really shouldnt be changing much of what youre
doing already in regards to your weight training.
With that being said, Kelly and I have provided 3, sample, weight training workouts for
you. One for:

Bodyweight training (when you have no equipment)

Beginners (with weight training equipment access)
More Advanced Lifters

Here they are:

========================
Beginning Bodyweight Workout
========================
(Repeat every other day with weekends off)
Bulgarian Split Squat Isometric Hold- 2 x 60 seconds/side (work up to 60 seconds)
Bent Leg Single Leg Deadlift (stand on one leg and try to lower your off knee down and
touch the ground. Use a box or padding to decrease the range-of-motion until you gain
the necessary strength)- 2 x 10/side
Single leg calf raise on block- 2 x as many reps as possible/side (try to work up to 50
reps)
Plank- 1 x 60 seconds (work up to 60 seconds)
Repeat every other day with weekends off.
======================
Beginning Weights Workout
======================
(Repeat every other day with weekends off)
Session A:
Squat 3x5
Deadlift 1 x 5
Pull-Up 3x max reps
Bench Press 3 x 5
Calf raise: 2 x 20
Front Plank: 2 x 60 seconds

Session B:
Seated Row or Chest Supported Row 3 x 5
Squat 3 x 5

Bench Press 3x5

Military Press 3 x 5
Calf raise 2 x 20
Side plank: 1 x 60 seconds/side

===============================================
More Advanced Trainees Weights Workout (1.5 x BW squat)
===============================================
Session A:
Squat 3x5
Single Leg Romanian Deadlift - 2 x 10
Pull-Up 3 x max reps
Military Press 3 x 5
Front plank 1 x 60 seconds/side

Session B:
Power Clean, Seated Row or Chest Supported Row 3 x 5
Bench Press 3x5
Deadlift 3 x 5
Bulgarian Split Squat or Lunge 3 x 8/side
Side Plank 1 x 60 seconds/side

**Do session A on Monday and B on Thursday, or take 2-3 days in between each
workout and train on a revolving days format**
For example
Mon: session A
Thurs: session B
Sun: session A

Wed: session B
Sat: Session A
Etc.

=================================
REMEMBER THIS IN YOUR TRAINING
=================================

Remember the dancing analogy from the DVD? Focus more on ease of movement,
smoothness, proficiency, and making things easy rather than struggling to go so fast, so
high, or be so powerful that you tighten up. A good cue to give yourself is 100% speed
at 90% effort. This forces you to emphasize speed while being relaxed.
Also remember to become aware of how your feet are functioning when you move. You
should drive off the ball of your foot at the base of the big toe.
When looking at the routines many athletes are surprised by the relatively low volumes
they contain. Its important to note that improving in quickness is about QUALITY
rather than QUANTITY.
Keeping the number of exercises and total duration of training relatively brief allows you
to focus on IMPROVING each and every session rather than mindlessly going through a
bunch of drills.
We DONT recommend you go adding a bunch of extra exercises and sets to the
routines. You should leave each workout feeling relatively little fatigue and your last set
should be just as good (or very close) to your first.
Rest Intervals- Rest long enough in between sets so that you can give each set a good
hard, quality effort, but not so long that your muscles become cold. How long that is will
depend on your conditioning levels and the exercise.
Dont push the pace to the point that youre huffing and puffing before you even begin
each set. For most people 45 seconds to 2 minutes between sets is about right. Thirty
seconds is probably too short, but 5 minutes is probably too long. A few of the endurance
workouts might have you taking a 3 to 4 minute rest between sets.
If in doubt pretend that the next set you do will be a competition of some sort. Rest
as long as you think you need to be at your best for the competition.
NOTE: Progressions are based on this application:
Movement/coordinationspeed/timeforce/absorptionspeed/time

BEGINNER-Cycle I
SPEED WORK- Day 1
Week 1

Week 2

Week 3

Week 4

Lateral Line Jumps 4x20

Low Barrier On/Off 3x15

4x20
5x15

5x20
4x15

3x20
3x15

Week 2

Week 3

Week 4

ABSORPTION WORK- Day 2

Week 1
Pogo Jumps
Speed Skaters
w/pause

3x10
3x15

4x10
4x15

5x10
5x15

2x10
2x15

ENDURANCE WORK- Day 3

Wideouts
Vertical Line
Jumps
Low Squat
Sprints

Week 1

Week 2

Week 3

Week 4

3x50
4x30

4x40
3x40

4x50
4x40

2x50
2x40

20 sec.

25 sec.

Not to be done

Week 2

Week 3

Week 4

15 seconds

BEGINNER-Cycle II
SPEED WORK- Day 1
Week 1
Lateral Line
Jumps
Low Barrier
On/Off Jumps

3x10 sec.

4x10 sec.

5x10 sec.

2x10 sec.

3x10 sec.

3x15 sec.

4x10 sec.

2x15 sec.

ABSORPTION WORK- Day 2

Speed Skater
Jumps
Low Barrier
On/Off Jumps

Week 1

Week 2

2x10

3x8

3x10

3x12

Week 3

Week 4

3x10

2x8

4x10

3x10

ENDURANCE WORK- Day 3

Wideouts
Vertical Line
Jumps

Week 1

Week 2

Week 3

3x12 sec..
4x15 sec.

4x16 sec.
3x20 sec.

4x20 sec.
4x15 sec.

Week 4
2x15. sec.
2x20 sec.

BEGINNER-Cycle III
SPEED WORK- Day 1

Diagonal Jumps
Vertical Line
Jumps

Week 1

Week 2

Week 3

Week 4

3x8
3x12

4x8
4x12

5x8
5x12

2x8
2x12

Week 2

Week 3

Week 4

3x6

4x6

2x5

4x10

4x12

2x10

ABSORPTION WORK- Day 2

Week 1
Lateral Low
Barrier Jumps
Pogo Jumps

2x6
3x15

ENDURANCE WORK- Day 3

Week 1
Square Jumps
3x30
Pogo Jumps
3x20
Low Squat Sprints 15 seconds

Week 2
3x40
4x20
25 sec.

Week 3
4x40
3x30
30 sec.

Week 4
2x40
2x25
Not to be done

BEGINNER-Cycle IV
SPEED WORK- Day 1

Diagonal Jumps
Vertical Line
Jumps

Week 1

Week 2

3x8 sec.
3x8 sec.

4x8 sec.
3x10 sec.

Week 3
4x10 sec.
4x8 sec.

Week 4
2x10 sec.
2x10 sec.

ABSORPTION WORK- Day 2

Lateral Mid
Barrier Jumps
Pogo Jumps

Week 1

Week 2

Week 3

Week 4

5x3

6x3

5x4

3x3

4x15

3x20

5x15

2x15

ENDURANCE WORK- Day 3

Square Jumps
Wideouts

Week 1

Week 2

Week 3

Week 4

3x12 sec..
4x12 sec.

3x15 sec.
3x20 sec.

3x20 sec.
4x15 sec.

Week 1

Week 2

Week 3

Week 4

4x20

4x25

5x20

3x20

4x20

3x15

Week 3

Week 4

5x10

2x10

2x15. sec.
2x15 sec.

INTERMEDIATE-Cycle I
SPEED WORK- Day 1

1-Leg Lateral
Line Jumps
Lateral Low
Barrier Jumps

3x20

4x15

ABSORPTION WORK- Day 2

Low-Barrier

Week 1

Week 2

3x10

4x10

On/Off Jumps
Speed Skaters

3x15

4x15

5x15

2x15

Week 2

Week 3

Week 4

ENDURANCE WORK- Day 3

Week 1
Lateral Line Jumps 4x35
Square Jumps
3x45
Low-Barrier
15 seconds
Speed Sprints

3x40
4x40
25 sec.

4x45
4x50
20 sec.

2x40
2x50
Not to be done

INTERMEDIATE-Cycle II
SPEED WORK- Day 1
Week 1
1-Leg Lateral
Line Jumps
Lateral Low
Barrier Jumps

3x10 sec.

Week 2
3x15 sec.

3x10 sec.

3x10 sec.

Week 3
4x12 sec.
4x10 sec.

Week 4
2x10 sec.
2x15 sec.

ABSORPTION WORK- Day 2

Week 1
Mid-Barrier
On/Off Jumps
Paused On/Off
Barrier Jumps

Week 2

Week 3

Week 4

3x8

3x10

4x8

2x8

3x8

4x6

4x8

2x6

ENDURANCE WORK- Day 3

Week 1

Week 2

Week 3

3x18 sec.
4x15 sec.

3x20 sec.
4x20 sec.

Lateral Line Jumps 3x15 sec..

Square Jumps
4x12 sec.

INTERMEDIATE-Cycle III
SPEED WORK- Day 1

Week 4
2x15. sec.
2x20 sec.

Week 1
1-Leg Vertical Jumps 3x20
1-Leg Lateral
3x8
Low Barrier Jumps

Week 2

Week 3

Week 4

4x20
3x10

5x20
4x8

2x20
2x8

Week 2

Week 3

Week 4

3x6

4x6

2x5

3x10

4x8

2x6

ABSORPTION WORK- Day 2

Week 1
Paused Lateral Barrier 2x6
Jumps
Lateral Mid-Barrier 3x8
Jumps
ENDURANCE WORK- Day 3
Week 1

Week 2

Diagonal Jumps
3x30
Speed Skaters
3x20
Low Squat Sprints 15 seconds

3x40
4x20
25 sec.

Week 3
4x40
3x30
30 sec.

Week 4
2x40
2x25
Not to be done

INTERMEDIATE-Cycle IV
SPEED WORK- Day 1
Week 1
1-Leg Vertical Jumps 3x8 sec.
1-Leg Lateral Low
3x8 sec.
Barrier Jumps

Week 2

Week 3

4x8 sec.
4x10 sec.
3x10 sec. 4x8 sec.

Week 4
2x10 sec.
2x10 sec.

ABSORPTION WORK- Day 2

Week 1
Paused Lateral Barrier 2x8
Jumps

Week 2
3x8

Week 3
4x8

Week 4
3x5

Lateral Mid-Barrier
Jumps

3x12

4x12

3x15

2x10

ENDURANCE WORK- Day 3

Diagonal Jumps
Speed Skaters

Week 1

Week 2

3x12 sec..
4x12 sec.

3x15 sec.
3x20 sec.

Week 3

Week 4

3x20 sec.
4x15 sec.

2x15. sec.
2x15 sec.

ADVANCED-Cycle I
SPEED WORK- Day 1
Week 1
1-Leg Low Barrier 4x6 (each)
On/Off Jumps
Low Depth Jump 4x4
w/pause Into
5-YD. Sprint

Week 2

Week 3

Week 4

4x8

4x10

3x6

4x5

4x6

3x4

Week 2

Week 3

Week 4

3x6

4x5

3x3

3x4

3x5

ABSORPTION WORK- Day 2

Week 1
Low Depth Jump 3x5
Into Tuck Jump
Lateral Low Depth 3x3
Jump Into Tuck
Jump

2x3

ENDURANCE WORK- Day 3

Week 1
Pogo Jumps
Speed Skaters
Square Jumps

4x25
3x30
25 seconds

Week 2
3x30
4x30
30 sec.

Week 3
4x30
3x35
35 sec.

Week 4
2x20
2x25
Not to be done

ADVANCED-Cycle II
SPEED WORK- Day 1
Week 1

Week 2

1-Leg Low Barrier 3x6 sec. (each) 3x8 sec.

On/Off Jumps
Low Depth Jump 4x3
5x3.
w/pause Into
5-YD. Sprint

Week 3

Week 4

3x10 sec.

2x8 sec.

6x3

3x3

ABSORPTION WORK- Day 2

Week 1
Low Depth Jump 5x3
Into Tuck Jump
Lateral Low Depth 4x2
Jump Into Tuck
Jump

Week 2
4x3
5x2

Week 3

Week 4

6x3

3x2

6x2

2x2

ENDURANCE WORK- Day 3

Pogo Jumps
Speed Skaters

Week 1

Week 2

Week 3

3x12 sec..
4x12 sec.

3x15 sec.
4x15 sec.

3x20 sec.
4x20 sec.

Week 4
2x10 sec.
2x20 sec.

ADVANCED-Cycle III
SPEED WORK- Day 1
Week 1
1-Leg Pogo Jumps
Low Depth Jump
Into 5-YD. Sprint

3x8 (each)
4x4

ABSORPTION WORK- Day 2

Week 2
3x10
4x5

Week 3

Week 4

3x12
4x6

3x6
3x4

Week 1
Lateral High Barrier 3x12
Jumps
Low Depth Jump
3x4 (each)
Into Split-Squat
Landing

Week 2

Week 3

Week 4

4x12

3x15

2x8

4x4

4x5

2x3

ENDURANCE WORK- Day 3

Lateral Line
Jumps
Vertical Line
Jumps
Wideouts

Week 1

Week 2

Week 3

Week 4

3x40

3x50

4x40

2x40

3x30

3x40

3x50

2x30

20 seconds

30 sec.

35 sec.

Not to be done

ADVANCED-Cycle IV
SPEED WORK- Day 1
Week 1

Week 2

1-Leg Pogo Jumps 3x6 sec. (each) 3x8 sec.

Low Depth Jump 4x3
5x3.
Into 5-Yd. Sprint

Week 3

Week 4

4x6 sec.
6x3

2x6 sec.
3x3

ABSORPTION WORK- Day 2

Week 1
Lateral High Barrier 4x15
Jumps
Low Depth Jump
4x3
Into Split Squat
Landing

Week 2

Week 3

Week 4

3x20

4x20

2x10

5x2

5x3

Week 2

Week 3

3x2

ENDURANCE WORK- Day 3

Week 1

Week 4

Lateral Line
Jumps
Vertical Line
Jumps

3x15 sec..

4x15 sec.

3x20 sec.

2x10 sec.

4x10 sec.

3x15 sec.

4x15 sec.

2x10 sec.