Power Up

Welcome and let's get started. I will answer your questions on...should I use weights on ankles when training? Where can I use weights and when? What are the expected results? Over the past 20 years, 100's of pro's and  specialist's have commented and studied the subject matter. Findings? Ankle wts. are a NO NO? Will neg. affect your muscle alignment and your balance. Resulting in pulled and strained muscles and loss of speed and endurance. Half lb. wts. above the knee are recommended. Will strengthen the upper leg...especially for the 'close stage.' When the upper leg is tired, you will feel the 'drag.' Also, 1/2 lb. wts. just above the wrist for arm strength and 'pull.' I wear a vest jacket and alternate with parachute once a week. For vest jacket, start with 20 lbs. for 2/3 weeks and then maybe 30 lbs. Never use weights longer than 20 min. continual drill. Hope this helps. Jimmy O www.secondwindfitnessfilm.com

Quickness/Speed/Endurance (part 2)

Welcome and let's get started...with the exception of 'muscle memory' all motion begins with the brain. Brain conditioning is a constant. Next, breathing. Practice deep breathing...fill your lungs and add oxygen (fuel). If you have a partner for some of these drills it works better. 1) bunny hop, 4 directional...partner moves hand and you move in that direction w/baby hops. 60 sec. 3 sets. 2) Kangaroo hops, not a leap. 4 directional. All on the balls of your feet. 3 sets, 60 sec each. Misdirection is key. 3)  Leaps, again 2 ft. at a time, balls of ft. Partner will yell stop, then start and so on. On the balls of your ft. 3 sets, 60 sec. ea. Two days later same drills with one difference...all on one ft. and alternate feet. Drills will produce quickness, speed, balance, endurance. www.secondwindfitnessfilm.com

Hero of the Week

Welcome and let's get started...first, my Hero of the week. Flo Fillion Meiler, age 84. Qualified for the World Masters Athletics Championship Indoor in Poland. She competes in the L J, 60m hurdles, 800m, Pentathlon and pole vault. Trains 5 days a week. Reversing the aging process. people don't climb Mt. Everest just to reach the top...they climb it to conquer themselves. Everyone has a Mt. Everest to climb...climb it to conquer yourself. Next week, back to quickness and endurance. Reference: www.secondwindfitness film.com

Speed Posse Plus Quickness

Welcome everyone...let's get started. Speed and quickness are requirements in every sport, every event. Too often speed is talked about in reference to quickness...not the same. Different body motion, mental execution and different drills. Get a tennis ball, toss it about six feet in front of you. Quick, sprint for the ball and catch after first bounce. Gage distance for the toss so you challenge yourself. If you have a workout partner, have the partner toss. Select a hard surface. More challenge...toss ball farther away from you. After catch, cut on way or another. Alternate. Next, same drill, except sprint past the ball. Next...fast as you can, move your feet 4 directional about a foot each way...on the balls of your feet only. These drills will also enhance your balance. Next writing, speed, quickness and endurance. www.secondwindfitnessfilm.com