in the gym Kyle Brown, CSCS

about the
AUTHOR Speed, Agility, and Quickness
Kyle Brown is a health
and fitness expert
whose portfolio
Training: No Pain All Gain
includes everything Mindset is one of the most important factors to long-term Sample Gym Exercises
from leading success in any exercise protocol in the gym. When an ath- Depth jumps
workshops for Fortune lete enters the gym for a typical strength training workout, Stand on top of a box, and jump to the ground off of it,
500 companies and his/her expectations are typically to train the muscles to absorbing the impact as you bend your knees into a squat
publishing nutrition fatigue and in most cases gauge the success of that work- position. Upon hitting the ground, immediately jump as
articles in top ranked out on muscle soreness, albeit right or wrong, that percep- high as possible.
fitness journals, to tion is reality. With strength training, this muscle soreness
training celebrity is a result of microtears in the muscle fibers, which creates Single Leg Lateral Jumps onto Bench
clientele—from pro DOMS or delayed onset muscles soreness (2). Yet with Stand to the side of the bench on one leg and jump later-
athletes to CEOs speed, agility, and quickness training, the muscles are not ally onto the bench, landing on the same foot.
to multiplatinum undergoing the same time under tension as resistance
recording artists. Kyle’s training. On the contrary, speed, agility, and quickness Tucks
unique approach to training focus on challenging the central nervous system Squat down to 90 degrees and explode vertically as you
health and fitness and creating a better mind/muscle connection. Therefore, bring your knees up to your chest at the top of the jump.
emphasizes nutrition the change in outcome requires a change in the athlete’s As soon as your feet connect with the ground, immedi-
and supplementation mindset. ately jump back up into another repetition.
as the foundation for
optimal wellness. After Speed, agility, and quickness training are all interrelated Box Drop Into a Sprint
playing water polo as they fall under the category of neuromuscular train- Stand on top of a platform and step off the platform. As
for Indiana University, ing. Neuromuscular training or proprioceptive training soon as you hit the ground, immediately explode into a
as well as in London, is designed to create a better body awareness, balance, full sprint for just a few steps.
Kyle became involved and coordination in order to increase reaction time and
in bodybuilding and effectiveness. No matter how skilled you are at a particular Make sure you are focusing on results, not muscle sore-
fitness for sport sport, you are at a strong disadvantage if you are slower ness or burn out. When designing and evaluating the ef-
specific training. Kyle than your competition. fectiveness of any speed, agility, and quickness program,
is the creator and Chief focus on quantifiable measurements like decreasing the
Operating Officer for Many athletes confuse quickness and speed. Quickness amount of time it takes to perform a certain number of
FIT 365—Complete refers to explosive acceleration from a stationary position repetitions, increase the number of repetitions performed
Nutritional Shake (3). Speed is the ability to reach a high velocity of move- in a particular time, or decreasing your reaction time to a
(www.fit365.com). ment in whatever mode of locomotion- running, cycling, particular sport-specific stimulus. If your goals are weight-
skating, swimming, etc (1). Agility is the ability to quickly loss related and you decide to incorporate speed, agility,
change directions. Quickness, agility, and speed training and quickness training into your strength training regime,
improve an athlete’s ability to perform sport-specific skills. realize that your body will change as it must adapt to any
stress you put upon it, including getting leaner and more
When performing any type of neuromuscular training, conditioned. 
the focus is on the quality not the number of repetitions
and the set is complete when proper exercise technique is
compromised due to fatigue. You also want to stay relaxed
and loose, like a seasoned MMA fighter or boxer who en-
ters the ring looking as loose as someone who just had
a massage. Practice at 100% speed but 90 percent effort.

nsca’s performance training journal • www.nsca-lift.org • volume 8 issue 4 17

 in the gym Speed, Agility, and Quickness Training: No Pain All Gain

References
1. Baechle TR and Earle RW. (2000). Essentials of
Strength Training and Conditioning: 2nd Edition.
Champaign, IL: Human Kinetics.

2. Connolly, D. A., Sayers, S. P. & McHugh, M.

TSAC Conference
P. (2003) Treatment and prevention of delayed
onset muscle soreness. Journal of Strength
Conditioning Research, 17(1):197 – 208.

November 17 – 19, 2009 • The M Resort • Las Vegas, NV

3. Sherrington CS (1907). “On the proprioceptive
system, especially in its reflex aspect”. Brain 29:
467 – 85.

sponsored by
information / registration • 800-815-6826
www.nsca-lift.org/TSACNov

How Quick are your Athletes?

Reaction Timer Many coaches want to measure an

athlete’s “quickness”. The Reaction
Timer times an athlete’s reaction
to a light or sound stimulus and the
overall time of the completed test. It
comes with:
• Two tripods--
One with Control/Sensor Box
One with Reflector
• Modes for random light or sound
stimulus
• Records 2 times--
Time 1, reaction to the stimulus
Time 2, completed test
• Accurate to 1/100th of a second
Can function as an Agility
• Wireless

A thletic
C Timer as well.
• Digital readout
thletic
Perfor
erformance
mance For more information go to www.epicindex.com

nsca’s performance training journal • www.nsca-lift.org • volume 8 issue 4 18