Speed Training Challenge - Run Faster In 14 Days!

[@AQdotCom]

If you would like to know why this exercise works in my speed training challenge video above, then you will want to take the time to watch my new 12-part video series I just released titled, The Ultimate Running Speed Equation. You can view the first video in that series, here: kzbin.info/www/bejne/lYHYo3eFeqd1bpY The rest of the videos are in the description for this first video. All the best to everyone! Dr. Larry Van Such

[@AQdotCom]

@@mj2x446 Go to this site: speedtrainingchallenge.com/ and below the video is a link for instructions.

[@JesusChristIsLord777.]

Does this increase vertical jump for 1 legged jumpers too or no?

[@AQdotCom]

@@JesusChristIsLord777. Absolutely. Jumping off the ground from a running start has a lot to do with the opposite leg thrusting upward, to create momentum. This in turn helps make the body "lighter" so the pushing leg has less weight to overcome. Great question and thanks for stopping by. All the best to you!

[@JesusChristIsLord777.]

@@AQdotCom thank you my man all the best to you to:)

[@JesusChristIsLord777.]

@@AQdotCom is it ok that I do this but I keep my knee higher like a 1 legged jump and keep my foot dorciflexed as much as I can

[@zupinu2000]

skip to 3:58

[@ASRMN27]

Not all heroes wear capes

[@anonymous_yo_mama6728]

Commander Shepard Thanks

[@skittlehope8226]

Commander Shepard thanks you!

[@bryamortiz2477]

Thx

[@bremenlion]

i tried it and i usually run a 80 second 400 meter. but now i run about a 52 second 400 this works great.

[@MrFlash215]

+Nathan Rzeszewski What about your 100m time?

[@bremenlion]

+MrFlash215 about twelve

[@earlybird107]

Nathan Rzeszewski so this program not a scam??

[@MrFlash215]

Kenneth Davis You've been all over asking if this works. Yes its does lol. But you will reach a plateau after awhile. That's when you'll need to hit the weight room( If you wish to continue improving). Hint:Go for the hamstrings*. Good luck.

[@bridgetlacy7844]

Just to chime in yes it is possible. Just because you cannot run a sub 60 in the 400 does not mean he cannot. The 100 is not the same as the 400 and cannot be treated the same. He has better endurance than you but is a slower burst sprinter. Subscribe to ZoomMelique he goes over the differences between long sprint and short sprint.

[@AQdotCom]

Use as long as you want to. We recommend including it right along with whatever other training routines you are currently involved in. All the best! Dr. Larry

[@andrewotim6525]

AthleticQuickness I’m using only 1 resistance band how many sets can I do or is it just only 1

[@ebenburger111]

Hi There! If you're using this 'Holding' principle with bands for developing SPEED, why can't the same principle be applied by using Dumbbells? For example when training a bicep or tricep muscle? - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - What this 'holding' method does (in my limited understanding), is that it allows for faster recruitment of both Slow and FAST switch muscles. Due to less or '0' contractions LESS BLOOD and less OXYGEN is present in the muscle being used (compared to when you do repetitive contractions) which creates 'internal resistance' So what this method really does is actually PREPARING you and getting your slow and FAST muscle fibers READY for ACTION.... That's why anyone that incorporates this method will INITIALLY see results in terms of SPEED... So the 'holding' principle will always be effective INITIALLY,.... However, for ongoing PROGRESSIVE results, you'll also need muscle STRENGTH and CONTRACTION SPEED training that involves Repetitions. Strength training builds more muscle fibers, which creates greater POTENTIAL/CAPACITY for muscle fiber recruitment.... In other words, your SPEED TRAINING with the 'HOLDING' method will become STAGNANT if you don't also incorporate both Strength and Contraction Speed exercises into your training program. This method is EXCELLENT because this is where it all SHOULD begin! Regards, Eben

[@AQdotCom]

Eben, The reason for using bands and not weights and the advantages of using the band in a hold position is explained here: www.athleticquickness.com/resistance_band_training.asp

[@ebenburger111]

Last might I did a couple of experiments...... I focused on 'biceps' in standing position, and then core muscles for hip rotation while lying down at a 20 degree angle... For each experiment , Instead of bands, I used dumbbells..... The aim was to try and recruit as many muscle fibers as possible (which is what the 'HOLDING' method does) BEFORE moving into into a Speed training phase... But instead of using the 'Holding method', I did VERY SLOW repetitions with HEAVY dumbbells ....6-10 reps of 10-15 sec for each rep. In this experiment for both exercises, after completing 2 SETS, my bicep and core muscles were getting really tight and it felt as if I was recruiting LOADS of fibers..... Then I immediately switched over to a 'Speed Training' phase because I didn't want to fatigue my muscles... The results were INCREDIBLE! I performed the same exercises (using only body weight) and my muscles were moving SUPER FAST! Any faster and I might have injured myself! My conclusion is that it's POSSIBLE to achieve Excellent results with dumbbells as well if you know HOW to use them and POSITION your body in optimal position while taking into account the GRAVITATIONAL force factor. Bands are definitely MORE versatile and user friendly, however to state that no other method can yield similar results is a question in my mind at this point in time.... Eben

[@MrFlash215]

I came to this conclusion last month. Same variable and everything. I've tried this on myself I lowered my 100m speed by .5-.6 seconds in 3 days. You've exposed everything I've went throw doing this program. Let me begin by saying, I didn't do as Dr. Vansuch said. I did this with repetition instead of the holding method. After the 3rd day of sleeping (after doing this program and when my muscles weren't sore) I went outside to time my 100m. it was a new pb 13.22 opposed to the week before's 13.81. To make sure this was really happening i raced my friend whom was as fast as I was in the 40 yard(we're neck and neck at that distance). I was able to beat him by about 3 to 4 feet. So i continued it but, unfortunately, I saw absolutely 0 improvement. I was still at 13.2. You've said you need to incorporate strength training and your absolutely right. With resistance bands you can get stronger at an INSANE pace. Regardless I still saw huge improvement initially. I also believe the results of this program dont "stick" if you know what I mean. after about a month you lost half of your "gained" speed. So if you run a 15 second 100m and used this to get to 14 seconds, after a month if not using this excersice AT ALL, you would be around a 14.5. But that really isnt an issue because you can gain it by much easier than the first time. In conclusion: this method x weight training= INSANE gain of speed.

[@ebenburger111]

+Ace I totally agree bro....

[@AQdotCom]

You and Ace seem to be really motivated to get faster and be the best you can. I have put together some videos regarding torque in the body that might be of interest to you both. There are no exercises in these videos, but they will help to understand the importance of the hip flexors as well as the other muscles groups. You can access the five videos from this page: www.aqspeed.com/articles/5-body-torques-for-faster-running-speed/ Hope this helps you both. All the best!

[@borisconevski528]

Hi!!!! My name is Boris I'm 17 my 100m time was 12.35 s.But thanks to you my time now is 11.40s. I'm doing this exercise for one year and it realy help me with my speed thanks for everything

[@DungNguyen-dk6ll]

13-->11.6s after 8 months training

[@fraserslife8399]

damn respect!

[@nierism_]

Dũng Nguyễn nice man

[@janein1018]

How old are you? Can I become much faster when I’m 14

[@SamVanNistelrooy]

Hey thanks so much man. I am a soccer player and speed is a very important factor in that, and I wasn't that fast. I started to do this workout, and in only a week I saw measurable improvements. I feel lighter, I feel faster, but most importantly I am faster now. I don't plan on stopping anytime soon. Thanks so much man.

[@AQdotCom]

yes. three times with each leg for 15 seconds each. alternate between the left and right as you go. click the link underneath the video and it will take you to a website where you can download the instructions. All the best.

[@shivamTiwari-op5cd]

How many sets 12 with one leg

[@AQdotCom]

(cont'd) contraction in the hip flexors muscles. But the activity comes from the opposite direction as that shown in the exercise video; that being the length of the torso (~ 12 inches) acting on the hip. In the video, the length of the 'lever' acting at the hip joint is close to the entire the length of the leg (~36 inches) and therefore the 'moment' of force that can be generated on the hip flexors is far greater. Thanks for your question.

[@Alleyboy88]

This exercise increased my stride length noticeably and instantly. Thanks!

[@ANGEL2ROOFUS]

There is something to this. All through college I competed in the sprints. I noticed in second year of competition that because I was also training in martial arts that my times were faster. Resistance training, flexibility exercises also contributed. The simple act of lifting the leg forward makes a difference. Don't forget to put weighted stress on the posterior muscles also. Hill sprints or sled pulls do wonders too.

[@Cptyash]

guys this really helped me a lot in my final year of sports day in my school. I went from 12.08s in February to 11.2 on the 27th April. But I only started this program 3 weeks before the actual sports day. But I didn't just do this exercise, I did sprinting exercises too.

[@ricardoguevara9432]

YasH the complete program or just this one exercise?

[@Cptyash]

Yoav Guevara I just did this particular exercise and a few sprinting exercises myself, they have a table and schedule that you can find on their website for you to follow and guide you.

[@yeekangteo6934]

YasH hi i dying to improve my time on 100m for my next year sport day which is also my last year ...can u share with me the workout u have been doing?

[@Cptyash]

Kang Teo yeah of course man, I did constant training. Every 2 days I'd do this exercise (with basic warm ups before the workout) and the other day I'd do sprinting/starting block exercises (50m, 80m, 100m, and 200m with each at different amount of speed 80%, 90% and 100%). You have to have a constant training schedule so that your progress will not go to waste. If you rest more than 48 hours after your previous training, then your training was wasted and your progress will revert back as to how you were before.

[@StoogesTheTwo]

YasH Imma call bullshit, I be sore after doing Sprint workouts and stay that way for at least 3 days, 48 hours ain't shit

[@Chrisdon2g]

Out of all the experience I have I have never tried this technique with bands. I will give it a shot. I am trying to get back in shape for the Olympics after a few years off. Everything will help to get back to that level.i ran 10.52 4 weeks ago but strained my groin in practice 3 days after. I am healed up now but I need an edge vecUse I planned on running next month and that set me back

[@kathyantoine2119]

I was sick for awhile and when I was sick my friends were training and practicing running and they got way faster I used the program and then we raced! I left them in the dust,

[@AQdotCom]

+Amla Lemur Great job!

[@victorialoa8904]

+Amla Lemur did u do the whole programme or just this one video?

[@shivamTiwari-op5cd]

@@AQdotCom how many sets and rep to do ???

[@AQdotCom]

@@shivamTiwari-op5cd click the link below the video. it will take you to a website where you can download the instructions.

[@Zemruss]

I used this for about a month and it hugely improved my speed. My first 40m dash time was 7:54secs. After doing this for a month I just decided to stop doing it. After a few days of not doing the exercises, I decided that I should go and test out what these exercises really did to me. I ran my 40m dash 6:24secs. That's an improvement of 1:30secs. Therefore I'm truly grateful for this progam. (Highly recommend purchasing the bands & booklet)

[@earlybird107]

victoria loa yea

[@redlall21]

You don't look very fast dr. But you seem like you know what you're talking about. Thank you

[@AQdotCom]

You're welcome. All the best to you!

[@romannavarro1178]

AthleticQuickness lol I am going to try this to be even faster

[@abefernandez6349]

Racer sF did it work ??

[@romannavarro1178]

Abe Fernandez Idk I am always the faster no one have beatme in a racer i am 16 maybe it did idk I can't tell

[@mikelobie2515]

Racer sF race me then

[@garyhartog1384]

you are the best coach i am 16 i am a distance but i did a 100m in 11.34s to 10.3s thank you

[@liammacdonald1523]

This was 3 years ago and over the course of 1.5 months. All electronic timed... 30m Indoor (no reaction time): 4.25 -> 4.15 60m Indoor: 7.58 -> 7.50 100m: 11.76 (+1.9) -> 11.90 (+1.2) So long story short my acceleration improved drastically but my top speed went downhill. It depends on what the athlete is looking for, my strongest event is the 200m (23.36 -> 23.50 +1.7) so this won't benefit me a whole lot. Nice video though, very informative.

[@earlybird107]

So you didn't get faster I see

[@samueljones7135]

Liam MacDonald so I do both indoor and outdoor. This will decrease my 100m and 200m time?

[@liammacdonald1523]

Samuel Jones My 60m got faster but my 100m and 200m got slower. So maybe, it probably varies between athletes.

[@samueljones7135]

Liam MacDonald so do u think I should use this then? I'm 14 entering my first track season as a freshman

[@topp16]

Liam MacDonald tips on how to increase top speed? Because then I could do this exercise to increase acceleration and increase my top speed

[@motaman119]

My 40 yrd dash went from 4.76 to 4.42 AMAZING WORKOUT

[@vibecity9401]

hey guys I'm a sprinter i am trying this and i will tell you my after results. I am 15 and i can run the 100m in 11.65 i will share my results in two weeks

[@victorialoa8904]

Did it work

[@sarahmelisturner3400]

How did it go ?

[@vibecity9401]

really good guys i have dropped my 100m by 34 milliseconds and i have explosive starts tho i recommend weight training but this was good

[@earlybird107]

VIBE CITY so this shit works for real

[@victorialoa8904]

+VIBE CITY with this one exercise??

[@whenyouarebored1218]

I tried with 4 bands, and doing this for 2 weeks, my 100m record is 11.34 secs....!! Awesome training techniques

[@teikiribati2]

I HONESTLY IMPROVED my 100 meter by 1.3 seconds within 3 weeks by doing this

[@sageamvz8692]

Anterea Taan did you go farther or did you just do the 18 minute a week

[@krishsingh3357]

Really?

[@dailybreadclips21]

Thank you very much for these exercises, by adding this too my training sessions it helped me get faster and get 1st place in 100m and 200m in my track meet.

[@remingtonjeffersonsteelfle4371]

I lowered my 60m indoor time from a 7.24 to a 6.71 in just the 2 weeks!!!

[@tristanarchy8846]

remington jeffersonsteelflex I’m calling BS

[@AQdotCom]

Thanks for the question. If you do a situp correctly, you should have very little hip flexor involvement. Ideally with a situp, the goal is to shorten the distance between your sternum (xyphoid process) to the waistline and as you probably already know, that's what most would call a crunch. But I think I know what you mean that situps could affect the hip flexors and yes, if done in a way where you are just trying to lift yourself off of your back to your knees, there will be (cont'd)...

[@jamessthefirst2476]

YES I PROMIS YOU ON MY LIFE IT WORKS MY 3/4 court sprint went from 3.24 to 3.15!

[@earlybird107]

Frfr it worked??

[@jamessthefirst2476]

Yes if im lying u can kill me

[@earlybird107]

How long it take you

[@joeydesir9394]

For anyone watching this and not know if they should do this: DO IT! I am two months in and I am seeing major improvement in my running , I even got moved up to varsity (I'm in middle school)

[@millefibiger6007]

Joey Desir was it just this one exercise or the whole program?

[@joeydesir9394]

@@millefibiger6007 just this simple exercise

[@datboilarry_8219]

on my own I went from a 12.36 to a 10.96 in the 100

[@samueljones7135]

Lies

[@datboilarry_8219]

Bet

[@piglearnstofly3311]

No big lie

[@wongnicodemus3675]

so you are pretty much like Usain Bolt now...

[@ebenburger111]

So what's ur secret?

[@AQdotCom]

Do each leg three times for the day...alternate between them as you go. For Example: right leg 15 seconds then rest 15 seconds, left leg 15 seconds then rest 15 seconds, then repeat again with right leg, left leg, right leg and left leg. Should take you about 3 minutes to do this. Also, there's a link in the description above to SpeedTrainingChallenge (dotcom). Click on that and you can download the instructions on the page. All the best!

[@DerickCook_BunnyDad]

I raned a 4.56 now i run a 4.43 thanks. This does work it took me 5/onths

[@AQdotCom]

yes, absolutely for both running and kicking.

[@LowkeyIPL]

The program works my 60 yards went from 7.18 to 6,45 that is Pis a big improvemant and my 100M went from 11.23 to 10.81

[@victorialoa8904]

How long did it take you?

[@LowkeyIPL]

+victoria loa 2,5 weeks

[@sergeantguile4571]

did you do your regular workout with the new program

[@Gold833]

10:81 wow congrats man

[@AQdotCom]

Good job...those numbers are much improved. This exercise pulls in about 3 feet of muscle on the front side of the body needed for your stride that is easily overlooked. A lot harder than it looks, too, if done correctly. Keep it up!

[@doomfastrun866]

Afteter 7-8 month sdoing this exercise i ran 60m From 6.97 to 6.80 and 100m From 10.73 to 10.47 this exsercise is awesome. Thank you so much!!

[@AQdotCom]

You bet!

[@МартинПалазов]

The exercise is really good.My 100m went from 10,80 to 10,54.It is harder than it looks if you do it the right way :D

[@МартинПалазов]

No, I have done this exercise and many others for 2 months to improve my sprint speed :D

[@earlybird107]

Yes when I tried it ...it burning like crazy

[@AQdotCom]

That's a good sign that there is still a lot of improvement you can get in your sprinting times. Once these muscles strength match your others in the hips and legs, you should find it much easier to run and your times starting to drop. All the best to you! Dr. Larry

[@AQdotCom]

Keep up the great work, Victoria! All the best to you. Dr. Larry

[@AQdotCom]

Here is a series of videos and articles that I put together recently that might help you find other areas to work on for speed. www.aqspeed.com/articles/5-body-torques-for-faster-running-speed/ Dr. Larry

[@tdjkhazard4522]

PR this track season so far is an 11.73 100m. End of the season goal is an 11.49-11.40 flat. Starting my two weeks with this exercise now. I’ll be back! Edit: dropped my time to an 11.64 during an invitational yesterday 🥳

[@AQdotCom]

Good luck! Let me know if have any questions along the way.

[@tdjkhazard4522]

@@AQdotCom just had an invitational yesterday and managed to run an 11.64 so I think it’s safe to say that this definitely helped! Would this be good to do on recovery days? My legs are pretty beat and I wanna give them rest without doing absolutely nothing

[@AQdotCom]

@@tdjkhazard4522 best recommendation is to do the exercises when your legs feel well rested. you want to go in to these exercises with the ability to give your very best. Good job on your 11.64!

[@Munch1289]

Nice dropped mines from 10.9-10.71 when i was in hs😂😂😂😂

[@coltson961]

i went from a 4.2 to a 3.0!!!! high school gpa....

[@AQdotCom]

It doesn't matter as much how many pounds of resistance the bands have just so long as when you do the exercise you are not stretching the band past its limit where there is no more stretch left in it. We recommend using the lighter resistance bands and then if its too easy, use two or more them together to increase the overall resistance. I wouldn't recommend using the strongest bands available since they may be too tight/firm and not allow you to get in good position

[@idontknowagoodname3015]

I finally outran the cops

[@dagruddicker22]

You must have some ups as well!

[@AQdotCom]

You can get most of these elastic bands at places like Walmarts if one is nearby. You want to stretch the band so that when you end up in the final position of the exercise, it is forcing you to use between70-80% of your maximum strength to hold it for the 10-15 seconds. If you can hold this position for longer than this, the you don't have enough resistance and will want to use two or more bands at the same time.

[@ddotj4415]

I run a 4.9 40 yard dash, I started yesterday, I'll come back in two weeks and tell my results.

[@ddotj4415]

I just wanted to tell you guys I already am down to an 4.86. This really works

[@earlybird107]

Devin Johnson great!

[@youngboy9697]

Can't wait

[@ddotj4415]

Well I got down to a 4.81

[@gimmieyourring4537]

Devin Johnson how long it took?

[@blakgoku6541]

I been using this since december 2012 and I recently got better bands 5months ago. I've been seeing results ever since and it helped me in track this year.Don't listen to others saying this stuff doesn't work. I use it mon-fri every night for 18min every other week,although this im not suppose to use it every mon-fri, I like to push my self over the edge a little bit for better results.This is truly the best thing I've ever discovered! Check the vid on my channel and let me know what you think.

[@inferno8579]

hope this helps me out with my running career going to start

[@earlybird107]

Come with results plz

[@earlybird107]

Back-*

[@evanm9395]

Tehir Charles Have you had any different results?

[@joshuagittens]

@Boe Jiden it works

[@AQdotCom]

I would recommend using a band that is at least 5 or 6 feet long. You can always take the slack out of the band by positioning yourself further away from the pole that you attach it to. If it is too short, it won't give you much room to work with. Either width of the band that you suggested will work, its the length that you want to make sure that it is long enough. Also, you can use more than one band at a time to increase the resistance as you get stronger with the exercise. All the best!

[@IAMON365]

This exercise really does work, I prefer doing this rather than sqautting 225 doing our team workouts. Also it stretches your calf muscles as well.

[@AQdotCom]

+I-AM-ON It's a lot harder than it looks, too. Great job and thanks for commenting! All the best to you. Dr. Larry

[@AQdotCom]

***** Great job! Keep it up!

[@AQdotCom]

Would long distance running improve speed? Long distance running is good for endurance and there could be some benefits to helping you increase your sprinting speed however, I do not have any data/studies to support it. Regarding this exercise, it has helped the middle distance runners, 800m, 1500m, improve their times. Hope this helps.

[@earlybird107]

So this program legit..and what was your before and after times

[@IAMON365]

+Kenneth Davis 4.57, now 4.46.

[@AQdotCom]

The idea is to make the exercise difficult by increasing the resistance. Stepping farther away from where the band is attached will cause it to stretch more and make it harder to do. Good catch on the distance, but keep in mind the important thing is to make your muscles work in this position. You may find that one leg is stronger than the other and is why you will be able to step further away to create more stretch in the band.

[@ewaf88]

I wish this training had been around in the 70's 80's and early 90's - I just couldn't quite break 11 seconds although I did have some frustrating calf muscle problems which held me back. Perhaps they can still be of help now that I'm in my 50's.

[@AQdotCom]

You bet! I do this regularly myself...and am about your age. All the best to you!

[@ewaf88]

AthleticQuickness Thank you.

[@ewaf88]

AthleticQuickness Ps lot up the Schilthorn mountain in Switzerland - I hiked up it last September from the bottom.

[@AQdotCom]

Yes! Thank you! It's all there in plain sight for anyone to try and see for themselves.

[@boblee14]

I went from a 55 second 400 to a 53 second in 3 weeks

[@RjInvests]

How often were you doing this and what were your reps and stuff

[@AQdotCom]

+Bob Lee Great job! that's a nice improvement in such a short period of time. If I may ask, how did your legs feel while running your new time? Most athletes say they felt lighter...almost effortless.. So I was wondering if it was similar for you. All the best to you!

[@AQdotCom]

+Glokage There is a link in below this video that will take you to a webpage where you can download the instructions...(look on the Left side of the page for the links.). Not sure what Bob Lee's schedule was (could be the same), but that is where most athletes start. All the best to you.

[@jaelynndorsey8426]

say you stg💀

[@idontknowagoodname3015]

U can also use a dumbbell to hold the resistance band

[@prorunner7695]

this train really help me out. i was doing in 100, 11.22 seconds, nown i am doing 10.33 seconds. recomend

[@sumitdalal902]

pro runner hey dude can I see your athletic data. Bcz it is hard to believe.

[@dylanwey8590]

How many sets of this exercise are you supposed to do and should this be performed before or after I weight lift

[@evelynn4273]

@sumit dalal - maybe he just lost a lot of weight? lol

[@jimmyneutron7836]

That's a fake account

[@allspikess5549]

pro runner sqv

[@SuburbanProperty]

Dropped my 100m time from 11.29 to 10.7 in one season. Running and lifting of course, this is defiantly something that can help along with your regular work outs.

[@Zen-t2j]

Thats awesome dude congrats. I'm running an 11.35 right now. Are you still sprinting after all these years?

[@SuburbanProperty]

@@Zen-t2j jesus christ I forgot all about this. First off great job on the time. Keep it up and break that 11 second barrier! And unfortunately no, I'm done sprinting. When I went to college I ran a little bit of indoor but ended up leaving school for personal reasons. When I tried to keep up a sprinting regiment i found my joints (primarily knees and ankles) taking an absolute beating. I currently rollerblade for cardio to help my knees and ankles and am trying to get into speed skating somehow. Hope your training treats you well!

[@kimo7396]

@@SuburbanProperty Hi! If you still remember the workouts you did I was wondering if you can share it?

[@donjohnson9923]

I’ve read almost all of these comments and looked at the speed claims on the website. I genuinely have big goals in track that I need to accomplish. So can someone honestly tell me if this worked for them or not.

[@rooseveltcooper4160]

It really works. If u do t believe send me a message

[@AQdotCom]

Good question. I would try if at all possible to use the resistance bands. I have not had anyone try it using Kbands, but if you feel that they are similar to resistance bands, then I suppose its worth a shot. But if you have a choice, I would definitely use the resistance bands.

[@oesiman6999]

you're talking way too much! Get to the point

[@comingsoon702]

Don't listen to anybody, this works. I'm 16 and I play football, I did this exercise for 6 months after a knee injury and increased my 40 from a 4.94 to a 4.76. Static hip flexor workouts help a lot. Subscribe to see my highlights or workouts

[@Mattrickz]

Why does this video sound like 80's porn music?

[@samybattar6776]

:)

[@evanm9395]

Matto Niyazi The real question is how do you know what 80's porn music sounds like lmao😂😂

[@AQdotCom]

Yes,absolutely do this program along with your current running and stretching routine. A lot of athletes have picked up this program in mid-season and state they did it right along with all of their other exercises and have done very well. All the best and let us know how you do. Dr. Larry

[@rajeshdeotare8869]

I have 14 days left for football tournament i m a winger so i want to increase speed any more suggestions to increase speed

[@rajeshdeotare8869]

u dont have any work Not abusing

[@petruradu7242]

sprint and go to gym

[@rajeshdeotare8869]

Oscar B nice joke u have experience of it

[@rabbanicr7369]

Hii

[@rajeshdeotare8869]

Rabbani CR7 hi i m also fan of cr7

[@AQdotCom]

Part 2: ...this is where the hip flexors need to be fast and strong as they are directly involved in your 'stride' and this leg is the one that enables the runner to cover a lot of ground. If you are weak and slow here, your stride and turnover rate (the resetting of the leg back to the push phase) will suffer and you will never get out of first gear. This hip flexor exercise really makes a huge difference in ones sprinting speed because most athletes are extremely weak in these muscles.

[@VF010]

this really works I swear but I recommend if you do this on a routine like every day or so you should stretch your hip flexors well before sprinting

[@AQdotCom]

+Jazi Gold Great job! Keep up the good work!

[@TheWammie93]

+AQdotCom Can you please answer my question.

[@AQdotCom]

+Jenymon Cyriac What is the question? I don't see it in the list...perhaps it's further down and there are too many to sort through. But, please go ahead and ask again. I will do my best.

[@TheWammie93]

+AQdotCom I am a 14 year old boy and weigh 95-100. I am trying to get faster for soccer, what pound band should I use, 6.6, 9,12, 16, or 20 pound?

[@AQdotCom]

+Jenymon Cyriac I always recommend the lighter resistance bands to start. Then if you need more resistance, use two or more together. Click the link in the description box below the video. It will take you to a webpage where you can download the instructions. All the best to you! Dr. Larry

[@AQdotCom]

Squats are a great exercise; some refer to it as the 'king' of all exercises. I recommend it too. But squats will only affect the hip extensors, knee extensors and ankle plantarflexors and while these are important for running, they will do nothing to help you the speed and length of your stride. So, squats are great for athletic movements where change of direction is necessary, such as with most sports, but if someone gets past you, then they won't help your top end speed. Thanks for post.

[@oliverangi2418]

thanks i got 14.6 secs and after two weeks of this my new pb is 12.6

[@AQdotCom]

+Olive Rangi Good job! That's really fast! Keep up the good work!

[@victorialoa8904]

+Olive Rangi just from this video or the whole programme?

[@AQdotCom]

This exercise in particular does not target the hamstrings, however, there are exercises that can be done to exercise those muscles.

[@bryanwithay7027]

I just recently purchased the program and finished the first week of it. So far so good, I feel like I'm starting to see improvements in my turnover speed and I feel alot quicker. My problem though is that I'm lost on what to be doing outside of the program. Should I still be running and doing repetition type workouts incorporated with the program, or should I just do the program and nothing else?

[@reptilianmammal2164]

Bryan Makuta Jr. yo

[@reptilianmammal2164]

Yo u still active?

[@AQdotCom]

Part 1: Yes, it might seem odd, but there are actually three main phases to running. You described the first one, the push phase, but if that's all you train for, you are missing out on the other two thirds, or about 67% of whats needed to run dynamically fast. A lot of athletes make this mistake. The leg that comes off the ground first during this sequence needs to be pulled quickly from behind you and extended out in front; this is where the hip flexors need to be fast and strong...

[@nick934]

Before 100 m 15.2 now 100 m 14.2

[@AQdotCom]

There are 9 others that are in the program. This one shown here is very effective and most see improvements within two weeks of doing just this one. Once they see that it works, then its easier for them to make a decision to get the whole program.

[@RjInvests]

My 200m went from 23.76 to 23.23 and I just started using this last week 🤔 I'm not sure if this was the reason or I always had it in me lol . We will see if I can pr in my 4 today

[@victorialoa8904]

Wb your time for 100m?

[@RjInvests]

+victoria loa I'm not sure I've never ran it , but I'm on our 4x1 a team and I feel like I've gotten faster on that too

[@victorialoa8904]

+Glokage by just doing this one exercise?

[@RjInvests]

Yea bro like two or 3 times a week after practice . My 400m dropped down from a 52.98 to a 51.65 .

[@victorialoa8904]

+Glokage Woaaahh,Imagine doing the whole program lol. I currently run 13.6,looking to run a 12.8 by september...hopefully this exercise works

[@PredragNicic]

This is the best workout i ever done for speed...

[@LaylaSmith-je9hy]

I feel slow when I run, I mean I'm pretty fast for someone who doesn't train, but I'm doing track and hope I make the team. I've been doubtful lately, so I'm gonna try this and hope it works!

[@simonkaldor2047]

Good luck

[@OzzoMagix]

Can I train jogging and interval too ? Or will that affect the exercise? So here is what I do. Monday: Interval Thursday Jogging Wednesday: Interval Friday: rest. So can I train like this but just plus this exercise on Mondays Wednesdays and Fridays or will that affect the exercise? What do you recommend?

[@monkeydluffy6845]

Hello.So as i promised after a one weak here are the resaults Before the exercise my 60m best was 7.13 First weak best was 6.98 This weak i set my best with the time of 6:81 6.81 people!!!!Unbelivable I don't know if it is because of this but i couldn't get lower than 7.13 for 2 months

[@AQdotCom]

+Monkey D Luffy "I don't know if it is because of this but i couldn't get lower than 7.13 for 2 months".... yes you do :) Congratulations! You dropped 0.32 seconds in one of the shortest races out there and you did it in just 14 days! Amazing! That 6.81 will win you a lot of races! Plus, check this out: if you did the exercises according to the schedule, you would have only exercised for 3 minutes a day for 6 total days during this two week time period....or just 18 minutes. But, check this out even more: of those 18 minutes, 9 minutes were for the left leg and 9 minutes for the right leg. Not bad, right? But, check this out even more still: of those 9 minutes you were exercising for each leg....half of that time was spent resting in between reps...right? So basically you exercised each leg only for 4 1/2 minutes during this two weeks and got those incredible results... Now what do you think? Keep up the good work. All the best to you. Dr. Larry PS: these guys did pretty good, too, with this one exercise: athleticquicknessreviews.com/

[@victorialoa8904]

+Monkey D Luffy did u do the whole program or just this 1 from youtube?

[@EkczHD]

Did you have any progress after your 2 weeks? Does it really help? I run 7.57 for 60m.

[@darrensmith1784]

I have been doing this exercise for 3 weeks and I was excited to see the results will bring me. I haven't sprint in those three weeks period and tried it for the first time in the 200 meters. I was sadly disappointed in my time and saw no improvement at all. I did the exercise for a little over 3 weeks and I stayed the same. I followed all instructions in this video and even did an extra set the third week into it. If you think I'm doing something wrong please let me know

[@victorialoa8904]

You r suppose to train along side with it

[@rohinichandran5381]

okay,so i'm 15 (footballer) the thing is that I've got my sports day In exactly a month and there is this girl who is faster than me like 6 or 7 foot away? aprox. and I really want to beat her...is this going to help? Please let me know...this is my only hope :'( I'm counting on this one exercise.

[@gageoconnor9438]

rohini chandran I know your 21 now but I’m 15 too and need help as well

[@BDR-yo6ss]

If you still want help tell me and I can actually help you

[@AQdotCom]

Yes, I would recommend it for not only regaining your speed but also for increasing it as well. Of course, this all depends on how bad you tore the ligament along with your recovery time. Yes, we ship to Germany and are in the process of creating an online version. All the best.

[@bossmodetimn4200]

Doing this is what helped me start getting faster. Went from running a 5.38 to a 4.7 my senior year.

[@earlybird107]

You just did the exercise by it self and how long for results

[@AQdotCom]

I would just start with 3 times. You will be surprised at how effective that is. I suppose you could do more, but you don't have to initially. I would also recommend that you alternate between your legs with the exercises. So, you would be doing: left leg, right leg, left, right, left right. That works out to 3 times with each leg. Yes we ship to Sweden. go to our main website at AthleticQuickness and check out the international shipping rates. All the best!

[@orientalboy86]

I tried this but i can't really say whether it made a difference or not. I play Football or soccer as you say inThe USA and My problem is that i can sprint so much faster and better on the street or tartan. But when we have a soccer match i am so much slower on artifical gras and do not have the same impact and grip as on tartan or on sidewalk. Can anyone explain this difference to me ?? I would love to run as fast in a football match on artifical gras as i do on tartan or sidewalk

[@orientalboy86]

Thx for the reply but i allready have an AG soleplate and that's the strange thing aout the situation i am in :) It really is strange but honestly i can't explain why i am faster on sidewalks and tartan than on artifical gras

[@shock2115]

If you want to see if there is a difference,challenge your friends.

[@verticaljumptraining5176]

Mr Gamer The Man *Best Vertical Jump Training* *_Safe link (No Spam) =>_* *verticaljump-exercises.blogspot.com*

[@johnnylb]

Do you have chicken legs?I have really skinny legs.I have very fast twitch muscles so I have always been able to run fast.However,I could never go as fast as just a small handful of guys I knew and they were all on the track team.They beat me by about 5-10 feet although I felt like I was moving my legs as fast or faster than most of them.I didnt find out for years and years(well into my adult life)what the problem was.Skinny legs.Skinny legs=not enough muscle=not enough power=loss of speed and bad vertical jump.Out of about 600 kids only 4 or 5 could out sprint me but 90% of the guys in school could jump higher.Skinny legs.I felt like nobody on the planet could beat me indoors on carpet.Outside in the grass is different.Because I have smaller and weaker thigh muscles than everyone else so I cant power through the grass as well as I could on other surfaces.You may need to build up your thigh muscles.The drills in this video SHOULD help you.Because they are helping me.My softball team tells me I'm getting faster every game.

[@anthonymadura4955]

***** keep pratice and even though u have speed you must need edurance take long runs

[@tpmcvey2623]

Wow, thanks! It helped me drop 4 seconds in sprinting over a period of 2 months

[@jakobjamess3219]

my 100 m dash time was 11.5 seconds!!!!!!!!!!

[@jeewanjotsingh2004]

any specific exercises you do for this?

[@AQdotCom]

yes, absolutely. give the exercise a try for a few weeks to see for yourself.

[@Thomas42179]

Is this really going to do much for someone who strengthens their hips from Squats deadlifts and box jumps?

[@FuzhBreh]

probably because weight training does actually make you run faster too

[@Thomas42179]

Yeah I know that. I mean if I already have a 200kg squat and 240kg deadlift would this be a waste of time because I already have strong hips.. I might be good for stability or something so I'll give it a run. cant hurt.

[@FuzhBreh]

no not really if u do more It might make you even faster

[@edcho6865]

Thomas42179 You squat 440 lbs and deadlift 528 lbs? O.o I think that in theory, this should still increase your speed since those workouts don't target your hip flexor muscles that well. Look up "Psoas muscle" and "Iliacus muscle" on google and you'll see what muscles you're targeting with this workout. Box jumps though are a different story, since those should be utilizing your hip flexors. I think this resistance band training should still benefit you since it'll be harder than box jumps (imagine doing box jumps with weights on your knees or ankles and it'll probably be similar).

[@NT-fb6ow]

Thomas42179 yes because those strengthen your hip joints but mainly the muscles that straighten your body none of them work the actual hip flexers

[@diehard726]

Thanks so much! I am so grateful I found these lessons, so excited to start using them and seeing results!

[@conorobrienmx]

Were can I find the whole program ?

[@thatsfunk22]

this works i timed my 20m dash before and after it went from 3.00 to 2.96 it may not seem like a lot but just doing these exercises and nothing else i was surprised i have been able to test my 40 yet my time for that is 4.7 lets hope i get to a high 4.4 and low 4.5 be back in 2 weeks

[@jaquelinetouzan5193]

Good job man, congrats. I wheat from a 4 second 20m sprint to a 2.90. Though my 40m is only 5 seconds flat. In my opinion to become a pro sprinter or good at speed requieres heart , and dedication. Hope to see your improved in the course of 2 weeks

[@thatsfunk22]

+GameplayFy (Fernando) yes it did work

[@MrFlash215]

+thatsfunk22 Are the results permanent? Did you lose any speed after a while of not using the bands?

[@thatsfunk22]

+MrFlash215 no I didn't lose speed but you need to use your speed meaning all out sprints with lots of rest. To keep it or run faster.

[@rajeshw8415]

thanks a lot ...at first i was 15.4 but now i got 12.8...my age is 15 is that good ....in 100 m

[@MrFlash215]

Are you serious? How long did it take to drop from a 15.4 to 12.8?

[@hristoiliev6388]

Are you sure, how long it takes ? I've not started, but if that is true, I will !

[@MrFlash215]

If you do, dont forget to post your results

[@Qwaley]

+rajesh w yeah that's ok but im 15 and 6'1-2 and I run 100m in 11.5- 11.2 being the fastest. Try to get your time down just a little and you will do great.I'm going to try this but I don't know if this will work since I'm already in training

[@jaydenpage3262]

not really im 14 and my time in 100m is 11.78 seconds

[@AQdotCom]

Immediately after any hard workout your progress will more than likely be less than it was before you started and that's because your muscles need time to recover. However, we had a national sprint champion do these exercises at about 40-50% effort level just before most of his big races and he stated it helped him a lot. So, my recommendation would be to do the exercises with maximum effort and plan on doing them on days when you will not be competing, just to be safe.

[@pacarribrown5026]

If you want to see the benefits of this program, watch my highlights.

[@AQdotCom]

Wow!

[@kevingjyzeli9299]

AQdotCom what happens if i do it about 8 hours before training session ... becouse i can't miss it for 14 days ..... please help me

[@AQdotCom]

kevin gjyzeli That would be fine. The main point to remember when doing these exercises is to make sure your legs are well rested and strong before you start. If they are tired, such as following a practice session of football or basketball or even a heavy weight lifting session, then you don't want to do them at that time as that will have a negative impact on how much effort and control you have with them. So, doing them before is preferred as long as you feel strong when you start. All the best, and let me know if you have any other questions.

[@AQdotCom]

If you guys get a chance, take a look at Super Athlete's Highlight Video. He is the real deal on his team. kzbin.info/www/bejne/rYrHop6ggctpgdE Give him a 'like' on his vid too if you can. Thanks.

[@kevingjyzeli9299]

of course ... thank you , thank you, thank you Mr. AQdotCom

[@AQdotCom]

You got it! Except that it should only take 3 minutes; but you are on the right track. All the best!

[@fabiodias6476]

Hey this really worked thanks. I could only do 15.37 on 100m. Now I can do 11.54. Thanks!

[@shamrajalom3334]

Fabio Dias Bull shit. No matter what training you do you cannot improve by almost 3 seconds. btw if you can make improvements like that (no possible way) you would potentially be able to beat an olympian and i think you are only a 12 year old sadly trying to look cool in the comment section.

[@fabiodias6476]

Shamraj Alom Im 16years old. i run 15K almost everyday, and i one of the fastest boys in my school. i enjoy running and i wouldnt be bullshitting for something i enjoy doing. call it bullshit if you want, just shows everyone that your some guy sitting on their couch everyday doing fuck all

[@shamrajalom3334]

Fabio Dias you run 5k almst every day and you are 16, yet in 100 metres you can get a time of 15.4? Then you improve to 11.54. How long did you train to get that improvement? Btw i am sorry for how i spoke to you it's just that i am 13 and in 100m i get 14.2 to 14.6.I hope you understand what instant idea had to come into my head considering the fact you only got 15.4 when you were 16.

[@fabiodias6476]

It Took Me around 7 to 10 weeks, but i did it everyday. Went to the gym, ran 15k everyday and did this workout aswell. So I Worked hard And the final result Was Great. I didnt do much running The time thats why i had such a slow time

[@AQdotCom]

Fabio Dias Great job! Yes, the exercise does work.....and 7-10 weeks isn't that long especially when u consider the results. All the best to you. Dr. Larry

[@jamessthefirst2476]

+Kenneth Davis bro if u want to improve quickness to blow by defense just practice drives with resistance and do lots of change of direction agility drills

[@jakesoos8463]

how many rips for each excersise if you do it or 15 sec it will talk pretty long tot get that 3min

[@AQdotCom]

It's 15 second hold with a 15 second rest for each leg. Done three times with each leg...gets to 3 minutes. Training instructions are on this page: www.speedtrainingchallenge.com/ All the best to you! Dr. Larry

[@jakesoos8463]

now i understand! have a nice day

[@eendiahh]

please work on your English

[@AQdotCom]

3 minutes total for the day. it is done 3 times with each leg. each time is held for 15 seconds with a 15 second break in between. that's 1:30 total per leg (15 on, 15 rest, 15 on, 15 rest, 15 on, 15 rest = 1:30 per leg) and 3:00 total for both legs. go to speedtrainingchallenge (dot com) and download the instructions there. All the best!

[@idcm8238]

Hi, this is awesome because my 40 yard dash time has gone down from 5.9 to 5.2 but my 100m time is still the same and hasn't improved at all? Could there be a possible explanation for this?

[@iMrballer]

when your 100 meter isn't changing too much It usually means your start out of the blocks needs to improve. you have to make sure your clockwork improves just as much as speed training. I was running a constant 11.2 and when I worked on my leg power and block starts I got it down to a 10.9 in about 2 to 3 weeks

[@biscuitoliva7159]

You need to train endurance as we'll in order to improve your 100m time since the 100m consists of speed and endurance.

[@JonathanRushTexasFootball]

The theory behind this is the recruitment of your fast twitch muscle fibres. In theory if they are conditioned as such, they will develop muscle memory, increase in strenth and in theory result in greater, more efficient stride. I've done similiar training with the exception of running high knee sprints with bands set at a pre-determined poundage of resistance. If you run long distance you recruit more slow twitch fibres and will run distance vs. speed. In theory, this is correct (the training).

[@yg__a19]

I ran a 100m in 12.54 after 1 week i now run it in 9.89

[@RandomguyGuy-hz8if]

So you're as fast as Usain Bolt seems legit

[@yg__a19]

+Randomguy0008679 Guy00000864 dude i run it in 5.24 seconds

[@yg__a19]

+ToXic GaMinG yup

[@Connief1990]

That's nothing. After taking performance enhancing drugs, I did it in 7.58 wind assisted. Quickest human in history I believe.

[@dudehere964]

+Kieran Fitzpatrick what about steroids?

[@AQdotCom]

We recommend continuing on with the program for as long as you plan to stay competitive in your sport. The 14 day period was designed to give athletes a weekly schedule to follow as well as to set a minimum amount of time to see results. So, yes, continue on and keep trying to find weak points within the exercise to make it harder; in other words, you may find that if you raise or lower your leg a few inches, the exercise is more difficult. That is what you want: to work out the weak spots.

[@bfee20021]

Because I believed in this exercise, my quads overpowered my hamstrings during a 60m race and I ruptured my right hamstring. Be careful.

[@yenice3652]

bfee20021 thanks

[@gjs9551]

So you just need to work both just as hard so that doesn’t happen?

[@platinumsilver6324]

Three years late but it didnt only overpower your hamstring, your hamstrings are probably taking over for primary hip extension which a job its suppose to be secondary at. Train the glutes and make sure they are activated and strong that can help prevent hamstring injuries and also make you faster

[@tymika27]

My brother was running a 50 in the 400 11.0 in the 100 and 22.in the 200 now he is running 10.5, 21.06,and 48.5