Video #2 in the Speed Training Secrets Series

Training Instructions
Order Speed Training Programs Here
   The Reason Why You Are Still Slow

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  1. Joe Whipple
    2 years ago

    Dr. Such
    I am the coach of an international rugby sevens team. I have been coaching international sevens for the past 12 years. We have worked with a spinter in the past and I am interested in pursuing some of your techniques. We are perparing for our Olympic quaifier in mid June and would be interested in discussing how we can work with you to obtain our goals. Please send me an email to discuss further. Thanks


  2. Gary Mickel
    3 years ago

    I have seen so far this program provides insight into muscles neglected as most athletes will do and just what has gotten weaker on and in me that would help me return to the speed I once had even with the medical problem I now face of Hydrocephalus. The loss of my ability to even Walk well has pushed me back to this past ability of running and I want to do it the best I can do. /be at my best regardless of the problem I have now from late problems with 2 closed head injuries (severe)…
    )


  3. Gary Mickel
    3 years ago

    I am trying to make a return as a Runner/ Triathlete and find that the speed I once had is quite diminished, at this time am merely able to jog at slower paces 12-13 minute miles when at my peak performance was running sub 6 minute pace average for up to 20 miles. I am trying to utilize this program while down from injury so can return to running as a Runner not just Jogging. Once able to Run at a faster than jog pace plan to continue these exercises to increase speed to what I once could do, sure age is a factor for me at 59 but I feel I CAN do this now as I have that much drive to succeed and return as a runner and eventually Triathlon again. Any more helpful tips on exercises would be appreciated for someone my Age especially in toning down how hard I push to get improvement or how soon to expect these improvements at this age of 59. I will be 60 in June as well so important to know that.


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    3 years ago

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  6. Larry VanSuch
    3 years ago

    Hi IJ, you shouldn’t feel any pain during the exercise. If you are referring to muscle strain, just like you would feel during any other type of exercise with weights etc., then that is okay, providing the strain goes away once you are done.

    But, if you are feeling a type of pain within the knee joint that you haven’t experienced before, then it might be a sign that you have something else going on within the knee joint that could require further examination.

    If that is the case, then it would be best to consult with your physician about this.
    All the best.
    Dr. Larry VanSuch


  7. IJ
    3 years ago

    Is it okay if I feel pain on my knee,while doing the excercise?


  8. Larry Van Such
    4 years ago

    Hi Justin, there are two pdf files beneath the video. click on the second one; that’s where the instructions are. I listed it below just in case:

    http://www.speedtrainingsecrets.com/files/speedtrainingworkoutinstructions.pdf

    All the best!
    Dr. Larry Van Such


  9. Justin Rohrs
    4 years ago

    Hey I would love to get faster but I just don’t know how to follow this stuff ? I mean how many sets do I do of each thing? Do I do all the excerises everyday ? I’m confused anyway you can help me out dr. If you could somehow make it a little bit easier to follow for me

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  11. Liam
    4 years ago

    If i use this excersise with just the resistance bands will i get faster without doing all of the other stuff? If so, how much faster? I run track and field.


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  14. Larry Van Such
    5 years ago

    Sean, thanks for the question. The link is now below the video, the second pdf file to download; Training Instructions. Sorry for the inconvenience.

    All the best,
    Dr. Larry Van Such


  15. Larry Van Such
    5 years ago

    Afboy, thanks for the question. The link is now below the video, the second pdf file to download. Sorry for the inconvenience.

    All the best,
    Dr. Larry Van Such


  16. Sean
    5 years ago

    How often a week and for how many reps/sets?


  17. afboy
    5 years ago

    Where can I get the schedule for when I should be doing the exercise above


  18. Larry VanSuch
    5 years ago

    It has the greatest impact on the shorter races although we have had many distance runners report that it helped their kick at the end. Still, the hip flexor muscles are involved in all aspects of running no matter how fast or slow you run, so it is recommended for all runners.

    Thanks for the question.


  19. ALPER
    5 years ago

    Dear larry,

    Does this exercise help to decrease 10k/half-maraton/maraton times? or this is just helpful for short distance runners?


  20. Larry VanSuch
    5 years ago

    We recommend doing the exercise shown in this video three times with each leg for the day and then do it three days a week, such as Monday, Wednesday and Friday.

    You will want to alternate between each leg as you go, as in: right leg, left leg, right leg, left leg, right leg, and left leg.

    If you are holding the position for about 15 seconds with each leg, and then taking at least a 15 second rest in between legs, then it will take you about 3 minutes to complete all three sets for the day.

    All the best!
    Dr. Larry VanSuch


  21. Larry VanSuch
    5 years ago

    You can access all the videos by the links located above each video. But just in case,
    here is the link to video #1.

    http://www.speedtrainingsecrets.com/vpp01/#.UQfKamfhe3Y

    All the best!
    Dr. Larry VanSuch


  22. Mohammad
    5 years ago

    How many times a day or a week should I use the resistance band please thank you


  23. Mohammad
    5 years ago

    Can u guys send me the first video please I didn’t get thank u so much this is a miracle for me


  24. Larry VanSuch
    5 years ago

    That’s entirely up to you. We found that doing the exercise just three times a week was sufficient to improve one’s running speed. You can try to do more to see what kind of results you get. Let us know.

    Thanks.


  25. Trey
    5 years ago

    Would it be better to do the exercise in video #2 more than 3 times a week? As in every day?


  26. Larry Van Such
    5 years ago

    Kyle, most of our athletes bring their 40 times down between .1-.3 seconds within two to four weeks. This of course depends on a lot of factors. One of them is the type of shape they are in to start with. The faster one initially runs the 40 before using our programs, the less they may bring it down since they would probably be in top athletic shape in regards to all of the muscles needed for sprinting. The weaker certain sprinting muscles are, the more of an upside you can expect. The other factor is for both top conditioned athletes and those just starting out: if neither group has every used isometric training with resistance bands on the hip flexors and other muscles, there is a lot of room for improvement for both groups.

    We always recommend to continue to use the program for as long as you plan to stay competitive in your sport. There will be times where you may hit a resistance point, or plateau, with your training and we supply addtional training tips for athletes when that happens.

    All the best
    Dr. Larry Van Such


  27. Kyle petroski
    5 years ago

    Last question… If i run a 5 flat 40, how much could i bring it down? And if i use the program and get faster, could i continue to use it and keep getting faster?


  28. Larry Van Such
    5 years ago

    Thank you.


  29. Larry Van Such
    5 years ago

    Bob, continue to do the exercises for as long as you see improvement and for as long as you plan to stay competitive in your sport. Athletes know that you have to always be training to be at your best and when you take too much time off, your performance may also drop. So, incorporating these exercises into your existing routine should not be a problem either since most of them can be completed in about fifteen minutes.

    All the best.
    Dr. Larry Van Such


  30. Larry Van Such
    5 years ago

    Hi Kyle, yes, you can do other exercises along with these and that won’t be a problem for you. In fact, we encourage all athletes to incorporate these exercises into their current workouts. One thing I would like to mention is that if your training allows for it, not to do any other leg exercises besides these for the first two weeks only. This is done so that you can get a good idea of what these exercises will do for your speed and will allow you to monitor how other exercises that you might do later will impact your performance.

    All the best!
    Dr. Larry V.


  31. Kyle petroski
    5 years ago

    I am considering getting this!! I just wanna know if i use it if i could still do other exercises such as running hills and jumping rope???


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  33. Bob
    5 years ago

    How will I need when I reach my top speed?


  34. Larry Van Such
    5 years ago

    Watch the videos again, and if you have any specific questions, I’ll be glad to answer them.

    All the best.
    Dr. Larry Van Such


  35. Larry Van Such
    5 years ago

    Hi Wade, download the instructions from the two “pdf” files below the video. You will find the answer to your questions there.

    But just in case they don’t open for you, you should do this three times for each leg.

    All the best.

    Dr. Larry Van Such


  36. Wade Genova
    5 years ago

    Your video says to hold 10-15 seconds and to switch legs but does not say how many sets to do on each leg.


  37. leroy
    5 years ago

    i don’t don’t understand this push phase and pull phase thing 🙁


  38. Larry Van Such
    5 years ago

    Hi Matthew, yes we deliver to Australia but you may want to check our international shipping rates first.

    Go to: http://www.athleticquickness.com/ShippingOptions.html

    There is currently no download version of this program however, one is in the works and will probably be ready by the end of the year.

    All the best,
    Dr. Larry Van Such


  39. Mathew
    5 years ago

    Do you deliver to Australia? Or do you have a downloadable version of the program? Is there discounts if purchasing more than 1 program?


  40. Larry Van Such
    5 years ago

    Hi Michael,

    Yes, the Jump Higher program will definitely help you jump higher. The first exercise in that program is the same one shown in this video #2 for your hip flexors. This is also the first exercise in the Run Faster program.

    There are 9 other exercises included in the Jump Higher program that will help you get the most from your athletic ability. Start with the exercise here in #2. If you find that your athletic performance improves, then go ahead and purchase the entire Jump Higher program from our website:

    http://www.athleticquickness.com/Order.asp

    All the best.

    Dr. Larry Van Such


  41. Michael
    5 years ago

    Hey there I play basketball and I’m gonna play varsity this year in my sophomore year will this workout help me jump higher I am 5’10”


  42. Larry Van Such
    5 years ago

    Hi Jake, running a 4.88 is a really good start for a sophomore. I can’t say exactly how long it will take to reach your goals, however, I can say that by starting the exercise found in this video is an absolute must to incorporate into your training.

    Athletes who have done this have seen an improvement in their running speed in as little as two weeks. Download the Swing Phase Cheat Sheet located beneath the video and follow the instructions.

    Let us know how you do.

    All the best.
    Larry


  43. Jake
    5 years ago

    Hello I’m a football player and i want to make varisty for my sophomore year. I’m 5’10”, 165lbs, and I run a 4.88 40-yard dash. How long will it take before I start seeing results as low as around 4.5 sec?


  44. Michael
    5 years ago

    I wanna do this little workout but I don’t have a resistant band what else can I use besides that


  45. Larry Van Such
    5 years ago

    Hi Michael, thanks for the question. It’s too hard to give you a specific answer based on the limited information you presented. If you do the exercises in the Run Faster program and/or Jump Higher program, you should expect your running speed to improve as well as your vertical jump. How much depends on how committed you are to doing the exercises in the program. I would definitely expect an improvement however, I am unable to state specifically how much.

    Start with the exercise presented in this video for a few weeks and see where it gets you. I think you will have a better idea of what you can expect with the whole program once you have done at least this much.

    All the best.
    Dr. Larry Van Such


  46. Michael
    5 years ago

    Hello there I play basketball and I’m gonna play in the varsity team this year and I’m a sophomore and my height is 5’7″ is it possible if I do this workout would I be able to dunk?


  47. Bob
    5 years ago

    Josiah, to answer your question, “Not only do you have to just ‘buy’ the speed program, you also have to physically ‘do’ the exercises contained within the program to get faster.


  48. Josiah
    5 years ago

    Hi, I was wondering with the entire program that I’m looking to get quicker as a running back because two new kids came to my school and are much quicker, I do not know that if I purchase this it will actually benifit my speed and quickness. My cOaches motto is speed kills and if we are fast enough no play, so again will buying this benifit my speed and quickness?


  49. Larry Van Such
    5 years ago

    Hi Luke,

    there are 10 exercises in the Run Faster program and the program recommends doing 5 of them on one day and 5 the next. This is repeated later in the week, so in effect, you will be exercising a total of 4 days a week with each exercise being done only 2 days a week.

    Yes, it is possible to over-train, but with resistance band training, I believe you will have more room to work with if you wanted to add in some more reps.

    Some people might get a little sore if they over-train and that can set you back. So, our recommendation is to follow the instructions in the program for best results. After you have gained the confidence in doing them, you can certainly try to increase both the intensity and reps of you like.

    All the best.

    Dr. Larry Van Such


  50. Larry Van Such
    5 years ago

    Hi Ed,

    Age always plays a factor to some extent, but there are still plenty of good ways to improve your athletic performance wherever you are at physically.

    You will find that the resistance band training provides intense training under controlled situations for 10-15 second sessions. This is plenty of time to charge up the muscles before taking a break and going back at it again. I think you will find that the Martial Arts program has most, if not all, the necessary exercises to target the necessary muscles in the body for you to execute your skills with more speed and power.

    You foot and hand speed should improve very quickly if you follow the instructions in the program. The martial arts program is one of our longer programs and the training can take between 20-30 minutes a day to complete.

    All the best.
    Dr. Larry Van Such


  51. Larry Van Such
    5 years ago

    Hi Phillip,

    I am not exactly sure I understand the question completely, but typically, all exercise is beneficial, unless you feel you might be developing bad habits as it relates to your special athletic skill. So, keep that in mind whatever you do and I think you will be okay.

    Thanks.
    Dr. Larry Van Such


  52. Larry Van Such
    5 years ago

    Hi Chris,

    Yes, it should. We supply the soccer programs to a soccer and kicking club and their athletes get great results with the program very quickly, as in about two weeks. So, the program should not only help you run faster, but also kick the ball harder, farther and longer as well.

    All the best.
    Dr. Larry Van Such


  53. Larry Van Such
    5 years ago

    Hi Alex,

    There are a total of 10 exercises in the complete Run Faster program and only on of them is described in these videos. You will need to get the whole program to see the exercises involved in the other two phases.

    All the best,

    Dr. Larry Van Such


  54. Larry Van Such
    5 years ago

    Hi Thomas, if that is the case, then this video has the information that will help you.

    Thanks.
    Dr. Larry Van Such


  55. Larry Van Such
    5 years ago

    Hi William, great question.

    Generally speaking, I always recommend continuing on with the resistance band training regardless of what other training one is going through, since it takes about 15 minutes a day to complete. This can also be reduced down a bit if you do one less rep with each exercise if you feel you might be over-training.

    Spring training in football isn’t going to be much different than training in the late summer and throughout the season in that no matter when you train for football, you are going to be tired afterwards. So, I would pick my spots on when to add in the resistance band training so that you always feel close to 100% when you exercise. So, depending on what time of day practice is, I would recommend the following:

    If practice is in the morning, then I would wait at least 6-8 hours afterward be getting the isometric training in. If practice is later in the day, then I would get the band training in first thing in the morning.

    Again, your son will have to always pay close attention to whether or not he is over-training. With football practice, this may always ‘seem’ to be the case, but in particular, he should pay attention to how the muscle around his hips feel, those being the hip flexors, hip extensors, abductors and adductors. If these still feel pretty strong whenever he gets into the band training, then I think he is on the right track.

    Thanks for the question and all the best.
    Dr. Larry Van Such


  56. William Francis, Jr.
    5 years ago

    My son is in spring training football, is it ok to start training in the afternoon after football practive, or should we wait until spring footbal is over?

    Thanks,


  57. thomas payne
    6 years ago

    i really want to get faster in my 40 time.


  58. Alex C
    6 years ago

    I am a sophomore in high school and fighting for a starting spot at WR/CB and i need to get faster. Do I follow the same schedule given from the file from video 2 for the activities from the push and pull phase cheat sheets? Do I do the pull and push phase cheat sheet activities on the same days and for the same amount of time as the schedule given.


  59. Chris
    6 years ago

    Hello Dr.

    I play soccer every week. will this affect the results i want?

    Thank You


  60. Phillip
    6 years ago

    Hi Dr.

    I start at a new school we have nothing equipment. The athletics season is up and running. Can I continue with the athletes knowing that they will not learn the right techniques with regards to the jumps, javellin, shotput,etc.


  61. Bob
    6 years ago

    Hi Terry, For the running speed exercises that are in both the Run Faster and Swing Faster programs only do them once, rather than doing twice once for each program. So yes, you would not do those as part of the Swing Faster program if you are also doing the Run Faster program.


  62. Terry
    6 years ago

    Larry,

    I have both the run faster and swing harder programs. They have some overlap do I just eliminate the running portions of the swing harder program? or do should I incorporate that as well?

    I guess im asking how dependent is the swing harder program on some of the running exercises


  63. Ed Dane
    6 years ago

    I am 63 and working for my black belt test in about a year. I weight train and run 3 miles
    three times a week.
    In competition I feel too slow. Will my age keep me down or can I overcome the natural tendency if I follow your training book for martial arts? Power is not my problem, I just want a higher level of defensive reflects and much quicker offensive strikes and kicks.


  64. Luke Vivian
    6 years ago

    Hi Larry,

    Just wondering how often you do these exercises to see results? And is it possible to overtrain these muscles so that you won’t be able to see any results?

    Thanks


  65. Larry Van Such
    6 years ago

    Hi Matthew, one legged squats will help with your strength primarily and will add good size to your muscles if you are just starting out. They are not my first choice of exercise to build speed but will help you maintain your current speed levels in the longer distance races, such as the 200m and 400m.

    All the best.
    Dr. Larry


  66. Matthew O Sullivan
    6 years ago

    hi larry, i was wondering would one legged squats help me speed wise or should i just stick to your program?


  67. Larry Van Such
    6 years ago

    Hi Tim, you can and should do them one right after another, with perhaps a 15-20 second break in between sets. If you do it this way, this exercise will only take you a total of three minutes to complete.

    Make sure you download the instructions which are located in a pdf file below the video.

    All the best.
    Dr. Larry V.


  68. Tim
    6 years ago

    Hello, I was wondering when should the three sets be done? Should they be done a few hours away from eachother or can you do them all at once?


  69. Larry Van Such
    6 years ago

    Hi Robert, we recommend doing this three times a day with each leg, and then pick two more days in the week to do the same.

    So, you will be doing this exercise for example Monday, Wednesday and Friday and on each of those days, the hip flexor exercise is done three times with each leg. It should only take you about three minutes a day to do this.

    Again, this is only one of the 10 exercises in the complete Run Faster program, and when you get the program, it recommends to do five exercises on one day and five the next. That will take you about 15 minutes each day to complete.

    All the best.
    Dr. Larry


  70. robert
    6 years ago

    how many times do should we do this exercise ? (daily, weekly, etc.)


  71. Larry Van Such
    6 years ago

    Hi Nathan,

    Athletes typically see measurable results within 2 to 4 weeks after starting the exercises. We also recommend athletes continue to do the exercises for as long as they plan to stay competitive in their sport or as long as there performance continues to improve.

    Thanks for responding.

    Dr. Larry V.


  72. Larry Van Such
    6 years ago

    Hello Rober,

    We have had many younger athletes start the exercises around the age of 10 and have done well with the programs. However, we always follow a pretty basic policy by recommending you consult with your family doctor before starting any exercise routine, including ours, just to be safe.

    All the best!
    Dr. Larry V.


  73. Rober
    6 years ago

    I was curious as to what age my daughter can start these exercises? She is 14 and involved in Softball and basketball, Can I safely start her now at this age? Unfortunately she was blessed with my lack of speed. Im hoping this helps her improve. I will order as soon as I find out it is safe for her age. Thanks for your time.


  74. Larry
    6 years ago

    Hi Nathan, some athletes start to record measurable improvement in as little as a week, but I would give it at least 2 to 4 weeks before you expect to see any consistent results and this of course is after you start doing all the exercises.

    Let us know how you are doing!

    All the best.

    Dr. Larry V.


  75. Nathan
    6 years ago

    Hello sir, i was wondering how long it would take before my speed begins to increase after i begin these exercises?


  76. Larry Van Such
    6 years ago

    Hi Stephen, yes, most athletes continue to see improvement for a long time with this program. The important thing to remember is to keep doing the exercises for as long as you plan to stay competitive in your sport. Like with any kind of training, there may be a drop off if you were to stop doing the routine after a few months. So, make sure you continue the training to acheive and maintain your top performance levels.

    All the best with the upcoming season!
    Dr. Larry.


  77. Larry Van Such
    6 years ago

    Yes, you can easily incorporate these exercises into your current workout routine such as running and playing badminton as you have stated.


  78. stephen page
    6 years ago

    hello doc i wuz juss wantin to no if u had the time to tell me if this will keep improving me becuz i play tight end and my coach really needs me to get faster for our toss plays that we have in our playbook


  79. jason lee
    6 years ago

    how are u..i’m badminton player..i have 1 question that I want ask u..in the beginer for 14 days, only these exercise that I must do? can I do any exercise in that period, like jogging or play badminton?


  80. Larry Van Such
    6 years ago

    Hi Kevin, the Run Faster program has ten different exercises. Five are done on one day, and the other five the next. Each exercise takes about 3 minutes to complete, so each day would be about 15 minutes.

    You can fun the Run Faster program on our main website: http://www.AthleticQuickness.com

    Yes, you can and should continue to do other training exercises along with the ones shown in the Run Faster program.

    All the best.
    Dr. Larry V.


  81. Larry Van Such
    6 years ago

    Hi Coach Jon, the main reason why we recommend not to do any other training is so people such as yourself can make a fair assessment with the training techniques. A lot of times, athletes are involved in so many different workout programs, it’s hard to give credit when a breakthrough is made. Aside from this, there is no other significant reason to avoid other types of training along with ours.

    Yes, the hip flexor exercise shown in video #2 is done with each leg on three separate occasions, each while holding the final position for 10-15 seconds;

    Set #1: Left leg 10-15 seconds, then right leg 10-15 seconds.
    Set #2 Left 10-15 seconds, then right 10-15 seconds.
    Set #3. Left 10-15 seconds, then right 10-15 seconds.

    All the best.
    Dr. Larry


  82. Larry Van Such
    6 years ago

    Hello Art, you got me on the ‘iron boot’ part as I am not familiar with what that is. Could you help clarify this for me first? Thanks.


  83. Larry Van Such
    6 years ago

    Resistance band training is the best to help with your hip muscles including the hip flexors, hip extensors, hip abductors, hip adductors, internal hip rotators and external hip rotators. There are other methods such as weight training or using a rotary hip machine, but by far, the bands will do the best job.


  84. Delroy
    6 years ago

    I am a 200 m runner and my personal best for a 16 year old is 22.42 what a part from the elastic band I can use to strenthen my hip cause that’s what keeping me back my coach said.


  85. art leland
    6 years ago

    DR . Van Such
    I was wondering if by using this hip technique; would i not use iron boot for my hip region.Or could i use them together in a workout.
    Hope too hear from you ART LELAND


  86. Jon McCord
    6 years ago

    Dr. Van Such

    I have watched your first two videos. I am very interested in the results that these exercises can bring. I am a Devision III College footbal coach and am always looking for something new and intersting. I played at a small IAA football program and was blessed with some quickness and little speed. I trained with a lot of plyo’s, jumping, and bands around the waist. I could never get over the plateau. I wondered if this is the answer. I curious how to implement this with our training program. I coach the DB’s and have a few players coming to train with me about 6- 4 weeks before camp starts. I see you recommend not to use any other program for 2weeks. Would you recommend to do this program right before camp starts. Is this a program something we could continue to use during the season. We will lose the speed we gain if they stop doing these exercises. On the hip flexors we are only doing 3 reps per leg for 10 – 15sec right? I am grateful for your time and knowledge. I hope to reach a new level for myself and players and am going to try and stay in contact as much as possible. I will be ordering your video down the road. Thank you!


  87. Kevin Darden
    6 years ago

    Dear Support,

    My first question is the Daily Isometric speed training exercise approximately 3 minutes long? Is it three reps for each leg seven day a week?
    Second where do I find all ten exercises? And the last question how do you work in other training and rest time for a football player?
    Thanks for your help,

    Kevin