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The AQSpeed training exercises by AthleticQuickness.com use an isometric training strategy combined with resistance bands to condition muscles, tendons and nervous systems for speed, acceleration and quickness as opposed to adding strength or endurance.
The programs are based on the understanding that muscles have characteristics of speed, strength, and endurance and therefore should to be trained for speed and quickness separately and differently from strength and endurance training.
The exercises are designed specifically to train muscles for sports skills like running faster, jumping higher, swinging a bat, tennis racket or golf club, and throwing and kicking – all with greater speed and power. The exercises can also be adapted for most other sports skills.
These exercises are used to condition muscles and nervous systems for speed and quickness. They should be used as part of a complete sports training program that includes skill development, coordination, strength building and endurance training as appropriate for the sport and the individual.
These exercises produce great results because during an isometric contraction with resistance bands, the muscles’ motor unit recruitment patterns are entirely new and different than what has been experienced by a muscle that has not been conditioned with this type of training.
When using the resistance band with an isometric training strategy, each attempt by the muscle at balancing and stabilizing the dynamically changing force of the band helps to create and re-enforce new neuro-pathways. This process accelerates the development of strength, speed and coordination within the muscle.
This development becomes even more pronounced the weaker the muscle gets as it attempts to hold the isometric position. As the band can no longer be held steady, quick and constant changes in the resistance level force the muscles to continually recruit more motor units and to immediately react to changes in resistance levels in order stabilize the band. This conditioning is of great benefit to the athlete.
Athletes will get even significantly greater value when this strategy is applied during an exercise to joints in different planes and angles from what they normally perform in the gym. By doing this, the muscles are less likely to become pre-conditioned to the guided pathways of the machines or similar exercises. Coordination issues, speed and strength levels within the muscles are then developed far beyond their current level.
Faster muscle contraction speed is the net result of these improvements in coordination and strength.
Furthermore, targeting the muscles surrounding the less stable and significantly more mobile ball and socket joints of the shoulders and hips opens up incredible possibilities for athletic development.
Throughout this process the resistance band with isometrics exposes and then eliminates weaknesses in muscle development in ways that other training methods are not capable of. Because of this, the training fills a void in the training programs of every athlete that has never before used this training strategy. The muscles quickly become conditioned for speed and quickness in ways that are rarely attainable using other training methods.
If this all seems a little confusing, consider this, using the RUN FASTER with Isometric Training program as an example: If all you had to do to run faster was go out and run, then each time you run, you should be a little faster than the previous time. But, we all know this is not true. This is because simply running doesn’t make you faster; but, rather, it improves your strength and endurance to run longer.
Isometric training, as prescribed by our speed and quickness training programs, does not require repetition in the traditional manner. Instead, muscles are held or locked into a position for a given short period of time forcing your body to recruit the much needed fast twitch muscle fibers that are almost always ignored with other types of training such as plyometrics, weight training, etc.
The end result is quicker, faster contracting muscles all the time, without exception!
The exercises are based on isometric resistance, and the amount of exertion involved is therefore relative to a person’s own strength. We know that many children effectively do the speed and quickness training exercises.
We normally advise that children younger than 8 years old and adults 60 or more years old should consult with their personal physician before beginning any physical exercise or training programs. There are too many potential health problems that can only be diagnosed and addressed by direct physical examination.