NINJA 4

Hello and welcome everyone...the Ninja series has drawn a lot of
attention by you the reader. So, let's get started with #4 in the series. Plyometrics and Isometrics. All of the drills, except one, are
designed to develop the fast twitch muscle fiber. High impact drills.
Plyo...get five wood boxes starting at about 12 inches high and
increasing to 42 inches in height, or whatever your max is. First,
jump onto each box that are spaced apart. So, jumping on the box,
hit the floor and on the next box and so forth. Next, jump over each
box. Spring up as soon as you hit floor or box. Five sets. Next, holding a weight above your head, toe tap on a step while standing
on floor...one foot and then the other for 30 sec. Rest for 20 sec. Do
5 sets. Iso...using a resistant band, hold band for 15 sec. and release. You can do curls by placing one end of band under a foot and the other end in your hand. Resistance should be 70% of
capacity. You can do legs and arms and neck. Tie one end around
a fixed object or in the door jam. Now, for you weight lifters, get
a tire weighing about 100 pounds. Flip end for end for at least 10m.
Do five sets. Kick box at a "dummy bag." First punching the bag
for one minute and then kicking the bag for one minute. Do five
sets. Floor stand bag is ideal. Next run a mile at least once a week.
Next, play a sport with lots of movement at least once a week for
an hour. Next, the dreaded wall walk. With your back against the wall, step away about 2 feet, arms overhead with fingers touching
wall and walk your fingers all the way down to the floor and then
walk fingers all the way up. Five sets. Number all the drills and mix
and match. Train six days a week.
Have a meaningful life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com