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You may train with more than one program at a time. However, you should not do the same exercise twice during any day. For example, you should not do the thigh flexor routine twice (once from each training program) during the same day … do it only once.
It doesn’t matter what time of day you do the training exercises. You will respond best to the exercises if you do them at approximately the same time each day.
It’s best to not do the training exercises too close to the beginning or the end of a practice session. For example, if you have practice sessions in the morning, do the training exercises at least 6 hours later; or, if your practice sessions are in the afternoon, do the training exercise at least 6 hours earlier in the morning.
The training exercises can be done during anytime of the year … during off-season or in-season. Normally, however, it’s best to allow two full days of rest from doing the training exercises before competing. Allowing recovery time between training and competing enables new and improved muscular contraction speed to be available when needed.
Step 4 in the Progress Chart located in the Appendix provides instructions for continuing the training exercises to optimize your results: After you have performed the exercises for at least two weeks, it is recommended you continue on with this same schedule for as long as you continue to see improvement.
After you have been performing these exercises for several months, you may be able to reduce your training down to once a week for each exercise; however, you should pay close attention as to what effect this has on your athletic performance.
You will do “one set” of the exercises.
“One set” is comprised of doing the exercises 3 (or 2) times for each side of the body with a REST in between. See Table 1 in the training instructions.
The baseball, tennis, mma and golf programs all require the exercises to be done two times. RF, JH and KF exercises are all done three times.
The training schedule provided in the manual is designed to benefit the majority of athletes while maintaining safety with the exercises. Certainly there will be individuals who might benefit even more by altering this schedule; however, we don’t track changes that individuals have made, nor do we track the results.
As with most exercise routines, trial and error would seem to be the only way to know for sure if any changes would be beneficial. Furthermore, it should be noted that any claim regarding the effectiveness of the training programs is based squarely on the instructions in the training program manual. This is not to say that certain changes or modifications won’t work.
If there is a particular exercise or two you feel could use more training than the recommended number of times per day, then you can go ahead and perform it an extra time without any problem. However, it is recommended that you don’t do this for all the exercises each day, because that would add several extra minutes to your training and may inadvertently start to turn this speed and quickness training into endurance training.
We are interested in any feedback about the effectiveness of any changes you make so that we may include them in future responses to similar questions.
The best way to know is if the muscles begins to shake after a few seconds while holding the band in the final position. This is a sign of muscle weakness and lack of coordination within these muscle groups. It is also a sign that there may be a huge upside to improving your speed and quickness as a result of doing this training exercise.