Speed Training Challenge (Page 3 of 7) in pdf

HOW TO GET THE MOST FROM THIS PROGRAM.

The isometric training exercises are very fast and easy to do. So before you begin, keep in

mind the following helpful tips:

Tip #1: Perform approximately five minutes of light stretching for the muscles in your

thighs and legs before starting these exercises.

Tip #2: Use a watch or clock with a clearly visible second hand so that you can accurately

time your isometric exercises.

Tip #3: Do not strain. Only 60-70 % of your strength is all that is required to achieve

maximum results. Hold the position for 10 – 15 seconds. If you can hold the position for

up 25 – 30 seconds you need more resistance.

Tip #4: Isometric exercises are to be done with normal breathing. Do not hold your breath

during the exercises as this may cause a sudden increase in blood pressure and/or light-

headedness.

Tip #5: If you experience any discomfort during these exercises, ease off just a little bit. If

the discomfort persists, consult with your physician before continuing.

Tip #6: It doesn’t matter what time of day you exercise. However, your body will respond

the best if you choose the same time each day to train.

Tip #7: Do not over-train. Only do what is recommended here in this program.

Tip #8: If at all possible, do not do any other exercises (weights, plyometrics etc.) during

the first fourteen days of training.

Note: If you happen to be currently involved with weight training

and/or plyometric training for your legs, such as squats, leg extensions, hamstring curls etc., performing our

exercises for just two weeks may not yield the results you are looking for. This is usually due to the intense

fatiguing of the muscles caused by these routines, which is counter-productive to muscle contraction speed.

Therefore, we encourage those involved in weights and plyometrics to allow an additional two weeks of

training before drawing any conclusions relative to our program.

Tip #9: Pay close attention to the way your body position is described as the correct

positioning is needed to isolate specific muscle groups during each exercise.

Tip #10: The best way to increase your resistance for these exercises is to add more bands

or use a heavier band. The best ones to use are the red, green and blue colored bands. By

using any one or more of these, you can increment upwards to the proper resistance level

that is specific to your strength

One final tip - have fun with this program. You might not even break a sweat!

Speed Training Challenge Page 3