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This is your Truth About Quickness Insider’s Action

 Program Manual .

QuickTime™ and aTIFF (Uncompressed) decompressor 

are needed to see this picture.

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INTRODUCTION

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We have specifically prepared up to 48 weeks of training for you. There are three 16-

week cycles here, one each for the Beginner, the Intermediate and the Advanced.

How do you know where to start? It’s 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 Insider’s 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 Beginner’s program…why?

Well, it’s not like the training in any of the Intermediate or Advanced cycles is that much better; it’s just that it’s more intense than what you’ll find in the Beginner’s cycles.

So, you should only be using the Advanced training programs if you truly need themore intense stimulation to continue to improve. If your body doesn’t need such

intense methods and you still go ahead and use them, you could be looking at a solidrecipe 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 that’s is

absolutely what you need to be doing.

By going ahead and using the Advanced methods when you don’t 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 Beginner’s Program and progress from there.

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THE TRUTH ABOUT QUICKNESS CHECKLIST

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

You should be doing the Ultimate Insider’s 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 exercisesKelly outlined in the DVD. Let’s 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 thearch 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.

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WEIGHT TRAINING=================

A lot of athletes and coaches wonder what their weight training should look like inconjunction 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 you’re already doing, instead of

some big, massive overhaul. So, you really shouldn’t be changing much of what you’re

doing already in regards to your weight training.

With that being said, Kelly and I have provided 3, sample, weight training workouts foryou. One for:

Bodyweight training (when you have no equipment)

Beginners (with weight training equipment access)

More Advanced Lifters

Here they are:

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Beginning Bodyweight Workout

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(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 andtouch 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

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Bench Press 3x5

Military Press 3 x 5

Calf raise 2 x 20

Side plank: 1 x 60 seconds/side

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More Advanced Trainee’s Weights Workout (1.5 x BW squat)

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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 exampleMon: session A

Thurs: session B

Sun: session A

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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. It’s 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 youto focus on IMPROVING each and every session rather than mindlessly going through a

 bunch of drills.

We DON’T 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.

Don’t push the pace to the point that you’re huffing and puffing before you even begin

each set. For most people 45 seconds to 2 minutes between sets is about right. Thirtyseconds 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

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 BEGINNER-Cycle I 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

Lateral Line Jumps  4x20 4x20 5x20 3x20

Low Barrier On/Off   3x15 5x15 4x15 3x15

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Pogo Jumps  3x10 4x10 5x10 2x10Speed Skaters 3x15 4x15 5x15 2x15

w/pause

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Wideouts  3x50 4x40 4x50 2x50

Vertical Line 4x30 3x40 4x40 2x40

Jumps

Low Squat 15 seconds 20 sec. 25 sec. Not to be doneSprints 

 BEGINNER-Cycle II 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

Lateral Line 3x10 sec. 4x10 sec. 5x10 sec. 2x10 sec.

Jumps

Low Barrier 3x10 sec. 3x15 sec. 4x10 sec. 2x15 sec.

On/Off Jumps

ABSORPTION WORK- Day 2

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  Week 1 Week 2 Week 3 Week 4

Speed Skater 2x10 3x8 3x10 2x8

Jumps

Low Barrier 3x10 3x12 4x10 3x10On/Off Jumps

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Wideouts  3x12 sec.. 4x16 sec. 4x20 sec. 2x15. sec.

Vertical Line 4x15 sec. 3x20 sec. 4x15 sec. 2x20 sec.

Jumps

 BEGINNER-Cycle III 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

Diagonal Jumps 3x8 4x8 5x8 2x8Vertical Line 3x12 4x12 5x12 2x12

Jumps

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Lateral Low 2x6 3x6 4x6 2x5

Barrier Jumps

Pogo Jumps  3x15 4x10 4x12 2x10

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Square Jumps  3x30 3x40 4x40 2x40

Pogo Jumps 3x20 4x20 3x30 2x25

Low Squat Sprints  15 seconds 25 sec. 30 sec. Not to be done

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 BEGINNER-Cycle IV 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

Diagonal Jumps  3x8 sec. 4x8 sec. 4x10 sec. 2x10 sec.

Vertical Line 3x8 sec. 3x10 sec. 4x8 sec. 2x10 sec.

Jumps

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Lateral Mid 5x3 6x3 5x4 3x3

Barrier Jumps

Pogo Jumps  4x15 3x20 5x15 2x15

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Square Jumps  3x12 sec.. 3x15 sec. 3x20 sec. 2x15. sec.

Wideouts  4x12 sec. 3x20 sec. 4x15 sec. 2x15 sec.

 INTERMEDIATE-Cycle I 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

1-Leg Lateral 4x20 4x25 5x20 3x20

Line Jumps

Lateral Low 3x20 4x15 4x20 3x15

Barrier Jumps

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Low-Barrier 3x10 4x10 5x10 2x10

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  Week 1 Week 2 Week 3 Week 4

1-Leg Vertical Jumps 3x20 4x20 5x20 2x20

1-Leg Lateral 3x8 3x10 4x8 2x8

Low Barrier Jumps 

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Paused Lateral Barrier 2x6 3x6 4x6 2x5

Jumps

Lateral Mid-Barrier 3x8 3x10 4x8 2x6

Jumps

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Diagonal Jumps  3x30 3x40 4x40 2x40Speed Skaters  3x20 4x20 3x30 2x25

Low Squat Sprints  15 seconds 25 sec. 30 sec. Not to be done

 INTERMEDIATE-Cycle IV 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

1-Leg Vertical Jumps  3x8 sec. 4x8 sec. 4x10 sec. 2x10 sec.1-Leg Lateral Low  3x8 sec. 3x10 sec. 4x8 sec. 2x10 sec.

Barrier Jumps

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Paused Lateral Barrier 2x8 3x8 4x8 3x5

Jumps

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Lateral Mid-Barrier 3x12 4x12 3x15 2x10

Jumps

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Diagonal Jumps  3x12 sec.. 3x15 sec. 3x20 sec. 2x15. sec.

Speed Skaters  4x12 sec. 3x20 sec. 4x15 sec. 2x15 sec.

 ADVANCED-Cycle I 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

1-Leg Low Barrier 4x6 (each) 4x8 4x10 3x6

On/Off JumpsLow Depth Jump 4x4 4x5 4x6 3x4

w/pause Into

5-YD. Sprint

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Low Depth Jump 3x5 3x6 4x5 3x3

Into Tuck Jump

Lateral Low Depth 3x3 3x4 3x5 2x3

Jump Into Tuck

Jump 

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Pogo Jumps 4x25 3x30 4x30 2x20

Speed Skaters 3x30 4x30 3x35 2x25

Square Jumps 25 seconds 30 sec. 35 sec. Not to be done

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  Week 1 Week 2 Week 3 Week 4

Lateral High Barrier 3x12 4x12 3x15 2x8

Jumps

Low Depth Jump 3x4 (each) 4x4 4x5 2x3

Into Split-SquatLanding

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

Lateral Line 3x40 3x50 4x40 2x40

Jumps

Vertical Line 3x30 3x40 3x50 2x30

Jumps

Wideouts 20 seconds 30 sec. 35 sec. Not to be done

 ADVANCED-Cycle IV 

SPEED WORK-  Day 1

  Week 1 Week 2 Week 3 Week 4

1-Leg Pogo Jumps 3x6 sec. (each) 3x8 sec. 4x6 sec. 2x6 sec.

Low Depth Jump 4x3 5x3. 6x3 3x3Into 5-Yd. Sprint 

ABSORPTION WORK- Day 2

  Week 1 Week 2 Week 3 Week 4

Lateral High Barrier  4x15 3x20 4x20 2x10

Jumps

Low Depth Jump 4x3 5x2 5x3 3x2Into Split Squat

Landing

ENDURANCE WORK- Day 3

  Week 1 Week 2 Week 3 Week 4

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Lateral Line 3x15 sec.. 4x15 sec. 3x20 sec. 2x10 sec.

Jumps

Vertical Line 4x10 sec. 3x15 sec. 4x15 sec. 2x10 sec.

Jumps