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.