ACS-X

     I have decided to call the new program ACS-X.  It is simple, ACS-X stands for Agility Conditioning Speed eXtreme.  This workout is designed to help get quicker, faster, more agile, and in better condition.  I have thought of the main drills and what should stay and go.  Nathan, Zach, and Crazy Hopps have also helped me edit the smaller details. I know some of you are still on SVI69.  The key is that you don't actually need to do it for sixty-nine days.  That is the challenge.  If you would like to switch off every other workout, that would be okay.  Another option is to just do this.  Some of you did not even try SVI69.  I strongly suggest that you do this work out if you are not already doing SVI69.  It really depends on what you want to improve on.  SVI69 is for vertical increase.  ACS-X is so you can start and stop quicker, go for a long time, and it can also help your vertical.  It does not increase it as much, but it is like "killing two birds with one stone".

     Once again, I must remind you to never cheat.  You are only cheating yourself!  This workout is hard and it will push you.

ACS-X

• WARM-UP: To start your warm-up you need to stretch before you do anything.  Begin stretching by touching your toes (Do not bend your knees!) and hold for fifteen seconds; do this twice.  After you do that you will need to grab your foot and pull it toward your buttock.  Hold this stretch for the same amount of time.  Switch legs.  Then lean against a wall and put one foot back.  Keep your heel on the ground.  Push your foot away from the wall until you feel a stretch in your calf.  Hold this position for fifteen seconds and then switch feet.  Next, you will need to continue leaning against the wall.  Put one foot back and start swinging the other foot back and forth.  If you are doing it right, you will feel your hip warming up.  Do this until your hip is nice and warm and then switch legs.  Now begin warming up.  If you are at a track, jog one lap all the way around.  If you are in the gym, do maybe three to four laps around the court.  (If you are at home, you will need to either estimate a distance to jog or email a picture of your area and I will map it out for you).  Once you finish this task, if you still feel tight.  Do some of those same stretches that you have previously done.
• SPEED: If you are at a track, start by sprinting 400 meters (all the way around the track).  You may rest for thirty seconds.  Then sprint it again.  It is okay if you cannot contain a full sprint all the way around.  Do your best.  After this you will sprint for 300 meters.  Rest for thirty seconds.  Do it again!  Next... You guessed it... sprint 200 meters twice.  And after this, Sprint for 100 meters.  Do this... Two times.  If you are at a gym, start by running suicides.  (A suicide is when you run from the baseline, touch the free throw line and run back.  Without stopping run to half court and back.  Then run to the opposite free throw line and back.  And last you run to the opposite baseline and all the way back).  (Suicides can also help your agility).  Run suicides eight to ten times as fast as you can while taking thirty second breaks in-between.  If you are at home, set out maybe seven to eight cones about ten yards/meters apart.  Both of these can help with your conditioning.  Do not forget to push yourself and sprint as fast as you can go on every single one of these.  Do not cheat yourself.
• AGILITY: (You will need some cones or something to mark out spots and a tape measure to mark out distances).  Put cones ten yards apart.  Put each one diagonally further down than the other.  (If you draw a line between the cones, it should make a a zig-zag or multiple "Z"s).  There should be about eight cones which should make two "Z"s.  Face one direction and shuffle all the way around each cone.  Keep your buttocks down.  Do this drill five times as quick as you can.  Take no longer than fifteen seconds between sets.  For the next drill you will only need two cones.  Set those cones ten yards apart.  Get down in a tree-point stance directly between both cones.  Do not face either cone.  Run to the right and touch the cone with your hand; without stopping sprint and touch the other cone with your left hand and then run through the middle.  Try and run this quicker each time you do it.  Do this drill six times.  Switch every time between starting left and starting right.  The next drill you should do is the three cone drill.  Put two cones about ten yards apart.  To the left or right of one of those cones, put another cone about six yards apart.  It should make an "L" shape.  Start at one cone and sprint to the other.  Then run around the end cone and weave around the last one.  After that, run on the outside of the cones back to where you started.  Do that as quickly as possible.  Do it about 5 times.
• CONDITIONING: At this point you should be really tired. (Unless you were not pushing yourself).  Take about 5 to ten minutes for a break.  At this point you may be wondering if this program was conditioning.  It was.  Everything you have done has been working on your condition.  However, there is more.  If you are at a track, jog around the track four times (one mile).  Make sure to pace yourself.  If you are already a runner you can run further.  If you are at a gym you should run around the court nineteen times (18.3 is a mile).  Again, you can run more if you are able.  
• COOL-DOWN: After your workout, remember to stretch so that you do not become sore.  Drink plenty of fluids (WATER!) before, during, and after all your workouts.

     I hope you enjoy your workout.  Do not forget to push yourself on each and every one of these drills!  Do not cheat yourself! This was written to precisely explain each drill.  I understand that it is very long, so if you want a shorter copy you can email me!  You can use the email that you will find when you click on "Black Spiderman (Austin)".  If you cannot find it, click on my email.
     I will be coming out with a follow up as soon as I possibly can.  Unless I am emailed for another type of workout, I will make and upper body workout.  Then I will make a core workout! Be ready!

DON'T BE FAT! BE THAT!