Against the Clock (2)

Welcome everyone...part two of my drills. I used to do sit ups and
crunches...now 9) standing in place, arms waist high, palms face down and jump in rapid fashion with knees hitting palms. Do 30 each set, 5 sets. 10) speed bursts, 10m at half speed and then full speed for 50m. 5 sets. 11) repeat last drill up hill, 5 sets. 12) ladder
drill, forward and side ways, quick step, 10 sets all 3 ways. 12) sled pull. 100 lbs and sprint 30m. 10 sets. An old tire will work also. 13)steps. Any football stadium or the like. I have a hiking trail with 84
steps...sprint up, 10 sets. 14) repeat stair drill with kangaroo jumps,
5 sets. 15) on track or any hard surface, with a soccer ball or any ball that size that bounces. Holding the in one hand, knees slightly
bent, throw the ball back overhead, turn and sprint for the ball to try
and catch it on first bounce. When turning, alternate turning to the right and the left. 10 sets. Now, cool down. Various stretches, slowly for 20/30 min.
Have a meaningful life everyone...Jimmy O
www.secondwindfitnessfilm.com

GAP

Hello and welcome everyone...workout transitional training. This is
critical in my conditioning and building endurance. My blueprint
contains 33 drills...progressive in nature. Sports I compete in...track
and field: 50m, 100m, 200m, 4oom, high jump and long jump. Also,
tennis and racquetball. So, over my training period (varies, but
usually 9 months) my drills evolve from one set to another. Each set has 4/5 drills. This past week I added the sled pull. Started at 30
lbs and will increase to 40, 50 and 60 lbs over the next 6 weeks. I
don't just pull, I sprint in the sled work. Imperative to keep correct
technique and posture. This wk.I will add drill on a curved treadmill.
I sprint as fast as I can for 45 sec. 5 sets with a one min. rest period
between each set. I will end this drill after 4 weeks and train outdoors
and begin speed bursts in the track. Using the interchangable parts
system, I create muscle confusion, focus and interest in what I have
to do to get ready to compete at peak performance level. One last
and important note...at some point in the training/drill period, I
begin to shorten the rest period. I call this "close the GAP." This
technique enables me to develop mental toughness.

Have a meaningful life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com

GASSER

Hello and welcome everyone...introducing my ultimate challenge in
training. Warning...do not attempt this unless you are in great physical condition. Also, have a partner join you. Find a space where there are not alot of people around. I workout alone, in a gym that is about 40 ft wide and 80 ft long. This is a 2 hour nonstop
challenge. After a 20 min. warmup, let's get started. Drills can be
done in any order.
1) holding 3 lb wt in each hand, knees bent slightly, standing in one
  place, move arms in sprinter fashion. 5 sets, 15 sec each set.
2) on treadmill, sprint at top speed as fast as you can for 45 sec.5sets. 
  Keep hands off side rails.
3) Strap a 1 lb wt slightly above each knee. Use ankle wt and place
  above knee. Sprint w/high lift. 5 sets, 20m each set.
4) sled w/40-50 lb wt. Heavy tire works also. Place strap around
  waist and hook other end to sled. Sprint 20m. 5 sets.
5) 2x4 wraped with towel or piece of carpet. Get down in sprinters
  stance with hands on 2x4 and push (sprint) for at least 10m. 5 set.
6) sprint forward and backward, 10m each way. 5 sets.
7) sprint backwards for 5m, pivot and sprint forward for 10m. 5
  sets.
Drink lots of water/and coconut water. I call this conditioning
program the GASSER. I'll see you in 2 hours.

Have a meaningful life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com