Saturday, December 30, 2017

Muscle Confusion...4th in series of 13

Welcome everyone..."I know it by heart." You've said it and heard it. When it comes to drills, exercise, competing, keep an open mind. Being robotic in "practice" can be your undoing. Robotic drills allows your brain to go on vacation...and stay there. Enter...muscle confusion. Reminder...think of each drill as 4 directional. We need to get creative and activate the brain. The brain owns the muscles, minutes you train, how and why, the results. Take ownership of every drill. We tend to do the drills we like. Every so often people will ask me what drills I like to do. My reply, "none, but I love the results." Other than warm up and cool down, I refrain from doing the same drills 2 days in a row. I create new drills and add 3 or 4 new drills each week. I select a few drills
each day that I call "clock on" drills. That's hurry up time. Keeps my brain alert. When I call on my brain to signal a certain set of muscles, I want ACTION NOW! Don't stay in a comfort zone...lazy is not far behind. Next blog...trigger time.

Friday, December 22, 2017

Focus on the Meaning

Welcome everyone...Christmas wish from my family to you and we await the coming of the Christ Child...peace, joy, family togetherness, love, forgiveness. Let us not forget the lost, lonely, homeless and the starving. May we fill our hearts with love. Next post 1/2/18. Jimmy O

Saturday, December 16, 2017


Hello and Welcome Everyone...a recent study. Exercise, high, med, low impact...think more clearly, feel better about ourselves, age related cognitive decline. Lungs/heart get stronger. Also we change the make up of microbes in our gut. Microbes play a role in every thing from our energy levels to inflammation. research by Jeffery Woods, Univ, IL Kinesiology. You well know by now that I am apposed to conventional sit ups and the treadmill...which I have explained in previous blogs. Here is a few I do 3x each week. 1) the wheel...spread out, legs straight with hands on grips and on your toes, push wheel all the way past your head, coming back, either keep on your toes or to a kneeling position. 3 sets, 10/15 each set. 2) flat hard surface, 2x4, about 30 to 35in' long. Start position, hands on 2x4 shoulder width, knees on floor, lift knees and push 5/10 yds. turn and push to starting line. 3) Kangaroo hop...start with hands waist high and hop forward fast for 10m. and then back. The higher you raise your hands the higher the impact Now do the same drill on an incline. You will feel gut begin to tighten. 4) lay flat on your back, legs straight, grab a 10lb med. ball, hold ball above your head and sit up...don't you dare move your hands forward and keep your legs straight and on the floor. 5 sets, 10-20 reps. See you next blog. Jimmy O

Monday, December 11, 2017

ACCELERATION/// 2ND in series of 13

Hello and welcome everyone...the brain is the igniter, acceleration is the extension...the heat...the burner, Every sport and every workout requires quickness and speed. Perhaps croquet is the exception. Reaction by the individual is critical. plyometrics has been a mainstay with me since the year 2000. The balls of your feet play a major role in quickness and speed. Box jumping...forward, sideways from left and right and use hurdles 12/18in high. Standing in place and jumping straight up and bringing bent knees waist high and holding hands waist high, do 30 in 15 sec. or as best you can. And the same can be done doing kangaroo hops for 10m. Also apply that same drill up hill. Sprint up hill forward and backwards...
30m forward and 10m backward. Jumping down off a box 2'/3' high and as soon as you hit the ground, sprint 5m. Get a soccer ball, facing one direction and flipping the ball back over your head, turn and sprint to catch the ball after one bounce. When you have to reach to catch up to the ball, you are doing it right. Alternate the direction you turn. gain quickness, speed, mental alertness and endurance. Confidence. Next blog...CORE.

Wednesday, December 6, 2017


Welcome the previous blog, listed you will note the headlines for the next 13 blogs. We will begin with stretching. Women have more and better flexibility than men. Ask a trainer to critique your stretching/warming up. One of the fundamental purposes of stretching is increased blood flow. Volume should be based on proper technique. When you allow for improper "form" STOP. Not stopping will cause back pain and disorder...shoulder and neck discomfort. In the weight room whenever I hear yelling, a scream and dropping the weight instead of setting the weight down...someone is looking for attention. Not a good take. Standing and doing arm curls, I see a lot of men leaning backwards trying to curl the weights to chest high...don't. Just do what you can (comfort level), then stop. You want measurable efficiency for best results. At least once a week, have some one stretch you...arms, legs, feet and neck. Have that person watch you do finger walk on a wall. put one arm on wall, start with elbow bent and as you walk up straighten elbow, keeping arm on wall. This will also put stress on your shoulder. Strengthen rotator cup. See you back here in a few days.