5 TOUGHEST

Hello and welcome everyone...over the past few months I have been asked the following question, "what are the five toughest drills
you face?" So, here's the five...1) pull a 150 lb sled or tire 10 meters, 5 sets. 2) jumping in place, bringing knees up to my chest
30 times in 15 sec. 3) water aerobics for 45 min. 4) wall walk, stand
2/3 feet from wall w/back to wall, reach up overhead, put fingers
against wall and walk fingers all the way down until your head touches floor and then walk fingers back up to starting point. Five
sets. 5) sprint 400 meters in 70 sec. All my workouts are for two
hours with a 20 min. warm up and 20 min. cool down. Six days a
week. Always finish your workout. In school, when you didn't finish your home work assignment, we got an "incomplete." Never
get an incomplete in your workouts. It's a pass or fail business.
Question...would you invest in yourself?

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

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

HELL

Hello and welcome everyone...your comments and questions to the
(3) blogs of 2X4 has been overwhelming. Thank you. Several of you asked about "what is my most difficult exercise." Well it's
the wall walk. Standing with my back to the wall, about 18 inches
from the wall, extend arms overhead and reach back and touch
wall with fingers and walk fingers down to the floor with head
touching floor. Then walk fingers up the wall until you reach starting  position. Do 5 sets with a one minute rest between each
set. I call this "the exercise from hell." Another one is hanging from
a bar upside down and do sit ups. I force my stomach pull to my body
up 'til my head is almost touching my feet. Do 5 sets, 10 each set.
That is a great ab workout. Challenge yourself.

Have a great and meaningful life everyone. JimmyO
Reference: www.secondwindfitnessfilm.com