Game Speed Insider Presents…
The Quickness Chronicles
Program Manual
What You’ll Discover Inside:
The Very First Program Alex Maroko Used to Trigger His Game-
Speed Transformation (And How It Can Be Done In Less Than 6
Minutes A Day)
Comparing “The Quickness Chronicles” to The Truth About
Quickness Insider’s System (And Why It Might Not Be The
Comparisons You Would Think)
What The Heck Does One’s and Ten’s Mean? (And will soon be
your favorite drill too?)
This is your Quickness Chronicles Training Program.
Introduction and Notes
First of all, you should be pretty excited right now…
...you just became an exclusive member of the Game-Speed community. You have joined
a dedicated, select group of several thousand athletes and coaches, and now have
insider’s access to a whole heck of a lot of training information than you didn't before.
That is exciting.
You also just got an online training DVD for free. That’s awesome. And it’s not one of
those normal, boring, never-do-anything training DVD’s; this thing is totally
straightforward and best of all it works in just a few minutes a day.
Now, before I let you see the program, I want to touch on one thing that I get asked about
every single day. And that question is always..
Q: “How does the Quickness Chronicles online DVD compare to The Truth About
Quickness Insider’s System?”
Well, let’s look at the differences..
The Truth About Quickness Insider’s System is complete with a training DVD,
a year-long program manual, a custom training logbook, a specially designed
warm-up video, an exciting muscle-building video and an extensive nutrition
guide. The Quickness Chronicles is an online DVD with a 4-week program
The Truth About Quickness Insider’s System comes with 48 weeks of training
programs, each broken down into 4 week cycles, that continuously and
precisely build upon each other, forcing you to consistently get a ton faster
and quicker. The Quickness Chronicles is one, 4 –week program.
The Truth About Quickness Insider’s System was the culmination of over 5
years of research and training on my part, and over 15 years of research and
training on the part of The System’s co-creator, Kelly Baggett. We poured
our blood, sweat and tears into it. The Quickness Chronicles is just the first
four-week speed and quickness program I ever created (but still to this day,
remains one of the best I’ve ever designed).
The Truth About Quickness Insider’s System actually compiles every last piece
of speed and quickness training information that Kelly and I have. If you’re
a coach or athlete using The Truth About Quickness Insider’s System, speed is
not an issue anymore. Period. The Quickness Chronicles is a solid starting point
for any athlete to start their game-speed transformation, but it’s not going to
work like gangbusters for you for your entire athletic career, like The Truth
About Quickness Insider’s System.
Now, with all of that being said, don’t get me wrong, The Quickness Chronicles is a
great program that’s going to work like crazy for you. It’s still really exciting for you to
have your hands on it.
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NOTES
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*Rest Intervals- Rest long enough in between sets so that you can give each set a good
hard, quality effort, but not so long that your muscles become cold. How long that is will
depend on your conditioning levels and the exercise.
Don’t push the pace to the point that you’re huffing and puffing before you even begin
each set. For most people 45 seconds to 2 minutes between sets is about right. Thirty
seconds is probably too short, but 5 minutes is probably too long. The endurance
workouts might have you taking a 2 to 3 minute rest between sets.
Always remember, it’s QUALITY over QUANTITY. You’re not going to get any faster
while doing any of these drills in a fatigued state. You need to be able to push yourself to
your limit during the exercises. If you are still tired from the last set, you won’t be able to
get anywhere near your real limit.
*One’s and Ten’s- Even though this awesome exercise is clearly demonstrated by me in
the online DVD, I still get tons of questions about exactly how to execute it.
If you count my steps in the video, you’ll see I first take one “chop” into the ground, and
then pause. After a really short pause, I take two “chops”. Pause again, and then three
“chops”.
I continue this until I hit 10 “chops”, then I work my way back down towards one. So, I’ll
do ten “chops”, pause for a quick second, then do 9 “chops, then pause, then 8 “chops,
pause and so on.
Going from 1 “chop” to 10 “chops”, and then back down to 1 “chop” again counts as one
full set.
*Sets and Reps- If it says in the program to do Lateral Line Hops 3 x 20, that just means
to do 3 sets of 20 repetitions. And for all of the exercises, one jump always counts as a
repetition.
So, if you’re doing Lateral Line Hops, one jump from left to right counts as one
repetition. When you jump back from right to left, that’s a second repetition. If the
workout called for 3 x 20, you’d need to do 18 more repetitions just like that to complete
a set. Then do 2 more sets of 20, reps, just like that, and you’d be done.
Pretty cool, right?
The Quickness Chronicles Speed and Quickness Training Cycle
SPEED WORK- Day 1
Week 1 Week 2 Week 3 Week 4
Lateral Line Hops 3x20 4x20 5x20 2x20
High Squat Sprints 3x8 sec. 3x10 sec. 4x8 sec. 2x10 sec.
ABSORPTION WORK- Day 2
Week 1 Week 2 Week 3 Week 4
Split-Squat Sprints 3x12 4x12 4x15 2x12
Pogo Jumps 3x12 3x15 4x15 2x15
ENDURANCE WORK- Day 3
Week 1 Week 2 Week 3 Week 4
Wideouts 3x50 4x40 4x50 2x50
One’s and Ten’s 3 sets 4 sets 5 sets 2 sets
Alex Maroko is a really fast trainer and best-selling author. He is also the creator of the
world-renowned Truth About Quickness Insider’s System and owner of Game Speed
Insider and the Platinum Athletic Coaching Program, a web-based coaching program
where the most serious and dedicated athletes get exclusive, 1-on-1 access to Alex and
his training and communication expertise.
To find out more about The Truth About Quickness Insider’s System and why so many
athletes and coaches across the world are enjoying its benefits, go to
www.TruthAboutQuickness.com.
To learn more about Alex’s Platinum Athletic Coaching Program (and to find out if there
are currently any open spots in the super-limited Program), go to
www.GameSpeedInsider.com/access/coaching.
