Friday, May 19, 2017


Welcome everyone...thanks to all of you who took the time to tell me how much you liked last week's blog re arms. This blog will focus on your "pistons," your legs. All of us sprinters can attest to the pulled calf muscles. groin, quad and hamstring muscles. Not pretty. Warning using weights on your leg drills...go slow  and start with one lb. weights and place just above the knees. Never place below the knees. Warm up by jogging for 30m. Five sets with a one lb. wt. 30 sec rest between each set. You will want to forgo jogging after the first or second week. No later then after second week. Begin  sprinting/running as you would in your chosen event(s). Expected results...1)increased power, endurance and close. You must keep accurate and up to date results. With the added strees on you muscles, you may notice a slight muscle fatigue, Normal. When performing your normal sprinting/running, sprinters go five sets for 30m. with a 60 sec. rest after each. Runners go 50m. 5 sets with 60 sec. rest after each. Also practice your start with weights. Sprinters sprint only on balls of your feet.

Friday, May 12, 2017


Welcome everyone...those of us competing in Track & Field know full well the value of the word "PULL." Arm action! In any sprint, race or run we want arm action throughout. However, when we tire, we feel fatigue in our arms and legs first. In sprints and longer "PULL" is your "go" word. Condition your body to feel when it's time. I compete in 50M., 100M., 200M., 400M., I whisper "pull" and "now" half way through the 100&200 and at the 300m mark in the 400m. In later stages of any event, the arms (upper body) carries you. Practice drills...start with a 10lb wt. at first (1) week. A) hold wts. waist high, walking with out front and back motion. Walk for 30m. B) hold wts. waist high, walk and arm motion is up to ear level and back to waist high. Motion should be the same as when you are competing. Walk for 30m. Walks should be brisk. 3X a week. Start running 2nd week. 3 sets each drill. Add 10m each week. Starting 3rd week, also add walking/running backwards. Next week, kegs.

Saturday, May 6, 2017


Welcome everyone...after publishing "fusion" I received numerous comments and I then interviewed several men and women re their recording of workouts. shock! When they "confessed" their feelings, it became clear they did not want to be "pinned down" re their results. FEAR! Fear of seeing where they are vs. where they want to be based on written recording of results. Fear is causing a loss of self confidence. Now the mental game is in full force. They began to shorten workouts, find excuses, taking on the "slacker" tag. Now, they are well prepared with excuses in the next event. Your workout, training, attitude will carry over to the way you will preform  against competition. You are prepared to lose...not WIN. The same applies to competing against your self. First to the Finish Line...where winners and survivors always meet.

Wednesday, April 26, 2017

Fusion (part 2)

Hello and welcome everyone...More and more athletes are integrating "fusion" in their training program. The use of "fusion" is your GPS. You wouldn't go through life  without ever having your blood pressure taken. Fusion provides you with an up to date report card of your entire  training program. Key points...record keeping, focus, mental discipline, up to the minute "report card." Easy access to recorded info. Use fusion on a month to month program.
Fusion...4 squares...1) starting point. 2) 7 day review. 3) 14 day review. 4) Grade your progress report. Change drills at least once a week. You are reporting to yourself. For once, you will finally know how to improve. A life changing moment. Review Fusion part 1.

Sunday, April 16, 2017


Welcome everyone...competition, sports science, intangibles and the unknown are driving forces to our success. Pay attention to the advances in sports science and especially the mental. I am developing a training program known as Fusion in Sports. Fusion is the art/procedure in the melting together by heat. The merging of different elements union resulting from fusion. You furnish the "heat," Also, you create your DNA. Your passion is the major contributor for the fusion heat process. You create your DNA by selecting five to 10 mental exercises and 10 physical exercises. Record keeping is a must. You may add or change any of the exercises. Select exercises you like and some you don't like. You are creating your own GPS for success. Allow 3/4 weeks to reach a comfort zone. Once you reach "your zone" using muscle memory and  muscle will reach a much higher level of achievement. If you have questions, go to my web and send question via web.

Tuesday, April 4, 2017


Welcome everyone...motivation/unknown/dream. No matter what professionals actually believe, that most of us are self motivated. Well, surprise. Our research shows that at least 60% are not motivated. 50% of that figure don't want to be motivated...takes too much energy. Motivation comes from within...bribes come from the outside. Stop the bribes and oh oh...production stops. Then you are at the corner of stop and "now what." Your energy comes from within. When you want to lead,  you ascend to "rare air" it gets lonely at the have no workout partners. How is your workout partner(s) doing.? If you succeed 90% of the credit belongs to you,,,if you fail 90% of the credit belongs to you. next blog...FUSION.

Thursday, March 23, 2017


Welcome everyone...if you are at the "now what" are lost. When you are in "cruise control" mode in your training, you are driving at night without headlights. Doing nothing, evolving is difficult. Plan for change. Doing nothing different causes boredom and mental weakness. You stunt your growth. The mental side is of utmost importance to your future. Don't settle for stagnation. Most people start to complicate life...rather, we should simplify our lives. Next blog..."blow the dust off."