Section 5 33

Section 5
Progress Chart
Weekly Training Schedule
Important Training Tip Reminders

©2013. Dr. Larry Van Such. www.AthleticQuickness.com

Section 5 34

PROGRESS CHART

Name _____________________________________________ Age ____________________

Height __________________ Weight__________________ Date Started _____________
STEP 1. Record your fastest time in one or more of the following races before starting this
program in the spaces below:

40 yards________________________seconds
60 meters________________________seconds
100 meters________________________seconds
200 meters________________________seconds
400 meters________________________seconds
Other________________________seconds

STEP 2. Complete the Weekly Training Schedule located on the next page for two consecutive
weeks. When finished, record your fastest times in the Progress Chart below.

STEP 3. Continue on with the Weekly Training Schedule through four, eight and twelve weeks
and once more record your fastest times in the Progress Chart below.

STEP 4. Continue on with this Weekly Training Schedule for as long as you plan to stay
competitive in your sport. It should become a part of your normal workout routine along with
any other training your are doing.

PROGRESS CHART
Race Times at end Times at end Times at end Times at end
Distance of Week #2 of Week #4 of Week #8 of Week #12

40 Yards seconds seconds seconds seconds

60 meters seconds seconds seconds seconds

100 meters seconds seconds seconds seconds

200 meters seconds seconds seconds seconds

400 meters seconds seconds seconds seconds

Other:_____ seconds seconds seconds seconds

©2013. Dr. Larry Van Such. www.AthleticQuickness.com

Section 5 35

WEEKLY TRAINING SCHEDULE

The table below outlines your weekly schedule for all ten exercises. As noted, Exercises #1-#5
are performed on Days 1 and 4 and Exercises #6-#10 are performed on Days 2 and 5.

You are to perform each exercise three (3) times on the recommended day before moving on to
the next exercise. For example, Exercise #1 is performed on Day 1 of the week. Do this
exercise 3 times with each leg, alternating between them as you go. When finished, proceed to
Exercise #2 and do likewise before continuing on to the next until all five exercises for that day
have been completed. With each exercise taking around 3 minutes to complete, it should take
you about 15 minutes total to complete all five exercises for any given day.

WEEKLY TRAINING SCHEDULE

Day of Week Exercises
1 Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5
2 Exercise #6 Exercise #7 Exercise #8 Exercise #9 Exercise #10
3 Rest Day Rest Day Rest Day Rest Day Rest Day
4 Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5
5 Exercise #6 Exercise #7 Exercise #8 Exercise #9 Exercise #10
6 Rest Day Rest Day Rest Day Rest Day Rest Day
7 Rest Day Rest Day Rest Day Rest Day Rest Day

IMPORTANT TRAINING TIP REMINDERS

It’s all about resistance
Tip #1. The exercises demonstrated in this program are meant to be physically challenging. If you
find that your initial attempt with an exercise is too easy then you will need to increase the resistance
by either adding in another resistance band, using a stronger band and/or repositioning yourself
further away from where your band is attached to stretch it further.

Tip #2. Always train within the physical limits of the band. What this means is, no matter how much
effort you are exerting for a given exercise, the resistance band should still be capable of stretching a
little further. If the band is stretched to its maximum where there is no more stretch left in it, you
will essentially turn the resistance band into a static rope, or cable, incapable of returning any elastic
force back. This greatly reduces its effectiveness. If this should happen to you, then watch the video
on “How To Increase Resistance” and use one of the methods presented there.

Tip #3. All of the exercises recommend using between 70-80% of your maximum strength over a
10-15 second period of time. This is a significant amount of effort and the best way to gauge this is
you should feel like you need to take a rest from the exercise around the 10 second mark. So when
it’s your turn to do an exercise, if you can easily hold the final position for a lot longer than the
recommended 10-15 seconds, such as 20 seconds or more, then you do not have enough resistance
and will need to increase it.
“With your newly conditioned leg muscles, you
should feel your legs springing effortlessly forward when you go for
that extra burst of speed!”
©2013. Dr. Larry Van Such. www.AthleticQuickness.com