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Achieving A Quick Getaway

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“The ability to accelerate is essential to top sports performance – whatever your game…

Are YOU quick enough to win your share of success?”

Dear Athlete,

If you can increase your speed more rapidly than your rivals, you get an incredible – and often unassailable – performance advantage.

Perhaps the most obvious example is the 100m sprinter who might not attain the highest top speed overall — but who nevertheless reaches the finish line first because he is able to achieve top speed before the rest of the field. While his opponents may narrow the gap in the closing metres of the race, he still gets to the line first.

The same is often true in field and racquet sports.

Rugby players and footballers may breach the defence with a searing burst of pace that leaves the opposition for dead, whilst a tennis, squash or badminton player may accelerate to retrieve a shot that his opponent assumed was a winner.

In fact, acceleration is vital to success in all sports – even those where the training focus has traditionally been on endurance.

Just think of a distance runner making his final kick for home on the last lap. Or a road cyclist making a dash for glory on a hill climb. You’ll quickly appreciate that these athletes need acceleration too.

Imagine how frustrating it must be to miss the winning break in the closing stages of a 3-hour road bike race, or lose the sprint in the dying metres of a marathon, just because you neglected your accelerative abilities.

Because acceleration is so crucial to sports success, I’ve made it the subject of the second workbook in our new Peak Performance Specific Training Series.

Achieving a Quick Getaway: how to improve your acceleration is 100% focussed on helping you get up to speed faster than anyone else. In just 24 pages it first explains what acceleration is and how it works, then provides you with some very practical exercise programmes you can use to boost your ability in this area.

NB: The report is concise, readable – and packed with proven sports conditioning tips. Because it’s available to you as a PDF download, you can put the ideas it contains into practice right away…

…and steal a march on your competitors!

Because improved acceleration is so fundamental to top-level sports performance across so many sports, I’m sure this report will be of great interest to both athletes and coaches.

And all the more so when you find out who has written it:

  • John Shepherd is a regular contributor to our sports training reports. His lifetime involvement in sport, health and fitness makes him eminently qualified to advise other athletes on how they can achieve new levels of sporting success.
  • He was a regular member of the Great Britain and England athletic teams as a long jumper in the eighties and nineties. Indeed, he still competes at master’s level and has won National, European and World championship medals.
  • Also a sports centre manager for over 10 years, John holds numerous professional, academic, sports and leisure qualifications, including a PE and Masters degree.
  • As a journalist John has been a regular contributor to Peak Performance’s monthly newsletter and has written or edited six other special reports on: speed training, speed training for masters, horizontal and vertical jumping, cycling and improving your agility.

As a subscriber to our weekly Sports Performance Bulletin, you can now profit from John’s many years of experience at a fraction of what it would cost to consult with him direct.

Because today you’re specially invited to reserve your copy of Achieving a Quick Getaway: how to improve your acceleration today at an exclusive discount price. (More details on how to get your copy below.)

NB: You won't even have to wait around for the postman because you’ll get your PDF workbook within 24 hours of completing your order – so you can start profiting right away from the acceleration training information it contains.

Click here to go to our special discount offer – or read on to learn more about Achieving a Quick Getaway: how to improve your acceleration

John is a highly experienced, sports conditioning professional who has worked with elite athletes across a range of different sports. So you can be sure his advice is informed, up-to-date – and highly pertinent to all athletes, no matter which sport they may play.

Here are just some of the fascinating facts about training for acceleration you’ll learn exclusively from John’s report:

  • What’s the technical ‘secret’ of all-out linear (i.e. straight line) acceleration? (pp. 6-7)
  • What’s the key to acceleration training for field and racquet sports players? (p. 7)
  • What’s the right way to select plyometric exercises for acceleration training? (pp. 9-10)
  • What’s the role of ‘leg stiffness’ in enhancing acceleration in athletes? (pp. 11-11)
  • Why is the first step – the so-called ‘golden step’ – so important in acceleration? (p. 19)
  • Why is it essential to be ‘in the zone’ before starting strength training for greater acceleration? (p. 20)
  • What’s the best way to condition rugby players for forward acceleration? (p. 23)

and much, much more…

Your copy of Achieving a Quick Getaway: how to improve your acceleration also comes complete with tables and diagrams, where needed, to supplement the explanatory text. In short, everything you need to put an end to any confusion on the subject.

So now you can be a faster, more agile, more successful athlete – one who can train harder and longer without risking over-training or serious injury, and compete at a higher level than ever.

Sounds too good to be true? Not at all. Read on and you’ll see why.

Understanding Whole-Body Acceleration: how much faster do you want to be?

Acceleration can be trained like any other component of sports performance. But first one needs to understand precisely what it is – because there’s more to this core performance skill than one might think…

You need considerable power to accelerate your body, whatever your sport and whether in a straight line or via a turn or rotation. Whole-body acceleration can be made even more difficult because of the requirements of a particular sport. For example, a ‘quick get away and turn’ may be needed from an unstable base – as is the case for a football player who has landed from a jump to make a header.

All of these accelerative skills need to be specifically conditioned – so you need to know precisely what you’re doing, as athlete and coach.

In the first section of Achieving a Quick Getaway: how to improve your acceleration, I explain the type of strength required to make powerful accelerations and outline some of the key technical requirements that will develop this quality.

But first I deal with the principal differences between acceleration requirements in ‘open sports’ vs ‘closed sports’ environments. Performing a spin away from an opponent on a football pitch, or a turn, to run and lob an opponent on the tennis court are examples of ‘open’ sports skills. These skills are dependent on numerous factors, notably anticipation, the movement of the other player/players and the selection of the right skill at the right time (tennis stroke, football pass and so on).

These skills contrast with a sprint start, which is an example of a ‘closed’ skill – after reacting to the gun the athlete is more or less in ‘machine’ (automatic) mode as they power down the track. They do not have to make responsive decisions based on impinging factors, hence its closed nature.

Improving acceleration in an open sports environment is therefore more complex compared with improving acceleration. The ramifications of this for the way we train for acceleration are spelled out for you in this section of Achieving a Quick Getaway: how to improve your acceleration.

First we address the key question of what makes for great linear acceleration technique, drawing on some recent sports science research from New Zealand that illustrates how much the rest of us athletes can learn from our 100m sprinting ‘cousins’. Then the discussion switches to what acceleration means in field and racquet sports – and how best to train for these competitive environments.

The key role of plyometrics is examined – crucially with reference to the kinds of exercises that coaches should select, given that recent sports science research suggests that some exercises can actual reduce athletes’ velocity capabilities! And we also examine the key role of ‘leg stiffness’ in boosting accelerative ability.

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Improving Acceleration:  what’s the right way to do it… and what’s the wrong way?

In this next section of Achieving a Quick Getaway: how to improve your acceleration we get straight into the nitty-gritty. What’s the best way to go about training for acceleration?

And what are the training pitfalls you need to be aware of?

For coaches, we explain how four items of specialised kit can be used to achieve top results. Then we outline a number of acceleration drills that both improve acceleration and are fun to perform. No coach necessary here!

The discussion includes an illustration of the value in training for specific turns, drawing on a calculation of how many changes of direction are required of a typical footballer in the course of a full season. The number of turns and associated accelerations is truly extraordinary.

The discussion is illustrated throughout with reference to specific exercises that can be performed by footballers, sprinters and in a number of other competitive arenas.

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The Role of Weight Training in Turning Strength into Acceleration

Acceleration training requires a different training methodology when compared to near and top speed running. In this respect, weight training can play a very important role. However, the exercises that are selected, and the way in which they are performed, are two crucial determinants of success.

A larger muscle will be more powerful than a smaller muscle – this partly explains why sprinters’ bodies are often highly muscled. In order to increase their cross-sectional area, muscles must be subject to great physical and neural stimulation. Fast twitch muscle fibre is crucial to acceleration and all other speed and power sporting considerations in this respect. This muscle fibre contracts 30-70 times a second.

However, there are two basic types of fast twitch fibre – type 2a and type 2b. The former are ‘intermediate type’ fibres in that they can be trained to be either more enduring or more powerful dependent on the training stimuli (obviously, for acceleration they need to be made more powerful). Type 2b fibres are the turbo-charges, the fibres that when switched on will provide real dynamic power. They need considerable neural input to fire them up. This is because they are recruited ‘synchronously’.

This means that the larger and most powerful bundles of type 2b fibres wait in line to swing into action and they won’t do so unless they are ignited by a burst of neural energy.

That’s why for all dynamic competitive and training efforts the athlete needs to be focused and in the zone. You’ll not get anywhere near releasing your fast twitch muscle fibre potential if you are not.

We discuss all this, and more, in Achieving a Quick Getaway: how to improve your acceleration.

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Sample Acceleration-Boosting Workouts: it’s the real deal

The final section of Achieving a Quick Getaway: how to improve your acceleration is where the report comes together.

Having discussed what acceleration is, and how best to train for it, we complete the picture by providing the actual workouts – four in total, each of them designed with a different objective in mind:

  • Workout 1 – is designed for basic linear acceleration conditioning in sprinters and field sport players
  • Workout 2 – is designed for conditioning acceleration in field sport players
  • Workout 3 – is designed for developing whole-body turning acceleration in racquet sports players; especially relevant to tennis players
  • Workout 4 – is intended to enhance the power output of fast twitch muscle fibre as base foundation for more specific acceleration training, and is designed for all athletes who require greater dynamic power to accelerate.

Everything you need to take your acceleration to a whole new level – without having to pay hundreds of pounds or dollars to a specialist personal trainer. We tell you what to do – and how to do it right.

Click here to go to our special discount offer – or read on to learn more about Achieving a Quick Getaway: how to improve your acceleration

My Personal Guarantee of Satisfaction: Success in 30 Days… or Your Money Back

Or your copy of Achieving a Quick Getaway: how to improve your acceleration TODAY at the special price of $24.99 (£15.49) (RRP: US$44.99/£28).

You save US$20/£12 by being quick off the mark.

Remember, because it’s a PDF report, you’ll receive it within 24 hours of completing your order.

Then read it from cover to cover (it’s a concise 24 pages, so won’t take you long…), and put our expert findings to work for you for a full 30 days.

At the end of that time judge for yourself how much better an athlete you are. If you don’t feel you’re fitter and faster in a month, then return the book to me for a full refund.

I’ll return every penny you’ve paid promptly – and without question. It’s the least I can do in return, given you showed such commitment to your sport.

Click the Add to Cart button below to purchase your book at a discount via at our secure Worldpay site

Yours sincerely

Sylvester Stein
Chairman: Peak Performance

ps. There’s no time to lose

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