Sunday, September 28, 2014


Hello and welcome everyone...over the past 10 years I have designed 41 different drills for use in my training and for other
athletes with emphasis on high impact training focus. There specific purpose for each drill and exercise. I compete in Track and
Field, martial arts, tennis, racquetball, pickleball, soccer, basketball, softball and flag football. Every one of my drills must be specific to the results desired. If you can exercise (movement)
one way, then you can exercise that movement in four different
directions. Learning how to measure effectiveness/progress is key.
Next week...a listing of some of my drills.

Have a meaningful life everyone...Jimmy

Sunday, September 21, 2014


Hello and welcome everyone...over the past few months I have been asked the following question, "what are the five toughest drills
you face?" So, here's the five...1) pull a 150 lb sled or tire 10 meters, 5 sets. 2) jumping in place, bringing knees up to my chest
30 times in 15 sec. 3) water aerobics for 45 min. 4) wall walk, stand
2/3 feet from wall w/back to wall, reach up overhead, put fingers
against wall and walk fingers all the way down until your head touches floor and then walk fingers back up to starting point. Five
sets. 5) sprint 400 meters in 70 sec. All my workouts are for two
hours with a 20 min. warm up and 20 min. cool down. Six days a
week. Always finish your workout. In school, when you didn't finish your home work assignment, we got an "incomplete." Never
get an incomplete in your workouts. It's a pass or fail business.
Question...would you invest in yourself?

Have a meaningful life everyone...Jimmy O

Sunday, September 14, 2014


Hello and welcome much in life is about time, distance, connections and detours. And once in awhile we should
take a step backwards before we can move forward. I call this a
"Kodak" moment. Most of us plan, set goals and are driven to get
the most out of life. Assessment, analogize our state of mind and
body. Most of us "hit a wall" at times. Next what to do and how to
do it is critical to break down barriers. Change is not waiting for us
to catch up to's coming at us and all around us. Many people
freeze, become paralyzed. We become addicted to failure. That's
when rigormortis sets in. A key...change workout/training pattern
begins with our mindset and yes move out of our comfort zone. Rid
that robotic routine. Muscle confusion is created. Addiction to old
habits is dangerous and regressive. Today, take that step backward
in order progress forward with assurance and confidence. The one what I am doing and the way I'm doing it going to get
me to where I need to be.

Have a meaningful life everyone...Jimmy O

Sunday, September 7, 2014

Under Water

Hello and welcome everyone...let's continue our "ultimate challenge" series. Awhile ago I devoted a blog to the Navy Seals
training. For the past five years I have relied on sprinting (barefoot)
on the beach and in water. Let's begin in the water. Sprinting in waist high water...this is resistant sprinting, staying on the balls of my feet and keeping with the sprinter's form for 30 seconds. Ten
sets. Mix in plyometrics...staying in waist high water, squat and
spring up with arms reaching above your head...ten times. Always
on the balls of your feet, never land flat footed. Bring knees up to
your chest when you spring up. These water drills will develop
your fast twitch, leg strength and endurance. Drills can be done in
a shallow pool. Sprinting on the, 30 meters, ten
sets, on the balls of your feet. Sand forces you to work harder. This
is a high impact workout. No matter what your sport is or your goals, these drills will get you there.

Have a meaningful life everyone...Jimmy O

Sunday, August 31, 2014


Hello and welcome movie selection for the month,
100 Foot Journey and the Game Stands Tall. Question from readers
Sprint while holding  weights...with a 3/5 weight in each hand, sprint 30/40 meters...pump those arms! Now The Climb, one of my
favorite drills, once a week. Hill is 40m long with a 20m elevation.
Sprint five times. Then kangaroo hops for 10m, 5 times. Sprint 5
times backward for 10m. Sprint 5 times on one foot for 5m and then the other foot for 5m. With a 15 lb weight, squat hold weight
with both hands and spring upwards and reaching high over head,
5 times. Sprint down the hill 5 times. Next drill, holding a 3/5 lb
weight in each hand sprint up hill, pump those arms...5 times. You
can mix up the drills, doing one each all the way to 5. You will feel
discomfort in your chest. Stretch for 20 min. before and after drills.
You can't find a hill? Find a stadium with at least 50 steps. You can
do the same drills on stairs as well as the hill. Write down all drills
prior to workout and keep track.
Have a meaningful life everyone...Jimmy O

Sunday, August 24, 2014


Hello and welcome begins my series on "ultimate
challenge." First, a comment on lemon and cucumber. Lemon: gives immune system a boost. High in potassium, aids in digestion,
cleanses your system, freshens your breath, curbs appetite, lose wt.
Cucumber: keeps you hydrated, fights heartburn, flushes out toxins, energy booster, fights cancer.
Ultimate Challenge...we start on level ground for first two weeks,
every other day. Place a 20 lb weight at starting point and 20 lb weight 10 meters apart. Pick up weight at starting point w/both hands on weight and holding out in front of you and sprint the 10
meters, set weight down and pick up the other weight and sprint
backwards to starting point. Set weight down and pick up two five
lb weights, one in each hand and sprint 30 meters, turn and sprint
back to starting point. Three sets. Laying flat on your back and use
a 10 lb weight, legs straight out, hold weight at least one foot above
stomach and drop weight on stomach 10x. Five sets. Now stretch
for at least 20 min. Next week...the hill climb.
Have a meaningful life everyone. Jimmy O

Sunday, August 17, 2014


Hello and welcome everyone...this past week I had a chance to visit
with a dentist, an MD and a nutritionist/herbalist. The following is
what I came away with and want share it with you. Red flags and
your health...things perhaps we don't see or feel...until it's too late.
Avoid alcohol entirely. Why? It depletes zinc, magnesium, copper,
iron and some B complex vitamins. It also causes dehydration,
causes yeast overgrowth, blood sugar imbalances and damages brain tissues. Makes your body acidic and becomes toxic to all your
organs. Adrenals go into exhaustion and increasing blood pressure.
Gum disease increases the risk of head and neck cancer. Gum disease increases pancreatic and kidney cancer. 93% of people with
gum disease are at risk for diabetes. Bacteria in your mouth travel
travel to other parts of your body and bloodstream. People with gum disease are twice as likely to die from heart disease and three
times as likely to die from stroke. Research has found an association between gum disease and rheumatoid arthritis. Wishing
all of you good health.
Have a meaningful life...Jimmy O