Welcome everyone...my thoughts for all the men, women and children in the world killed in their effort for peace and freedom.
Pound the Rock...every six weeks I challenge myself for two hours with...1) 100 pushups in one min. (the right way). 2) 85 crunches in two min. 3) sprint up 84 steps, 10 sets w/ 30 sec. breather between sets. 4) jump rope, 5 sets, for two min. w/60 sec. breather between sets. 5) hanging by my feet, pull up and touch my toes, 5 set, 30 sec breather between sets. 6) standing in place, hands waist high, jump and pulling knees waist high. 30 in one min. 5 sets w/ 60 breather between sets. 7) 400m sprint, 3 sets. Sprints are spaced throughout the other drills. 8) hurdles space about 18 inches apart and are 18 inches high. Hop with both feet at a time facing the hurdles, then sideways, change lead foot, then one foot at a time, facing hurdles, standing sideways, jump and spin while in the air and land facing the opposite direction. All jumping, Plyo, land on the balls of your feet and pop right back up. After the drills, I walk 1500 meters.
have a meaningful life everyone...Jimmy O
www.secondwindfitnessfilm.com
Showing posts with label pop. Show all posts
Showing posts with label pop. Show all posts
Sunday, May 29, 2016
Sunday, October 4, 2015
Against the Clock
Hello and welcome...as promised, I will list my basic drills. For 10
years I competed in T@F, 5 events, sprints, LJ, HJ. martial arts, tennis and racquet ball. Trained two + hours a day, 6 days a week, 48 weeks a year. If my math is correct, that's 576 hours, 34,560 minutes and 2,073,600 sec. And especially in track, I have to prove myself in less than 8 sec. in the 50m and 14 sec. in the 100m and 32 sec. in the 200m. How much is enough? That's what I had to do.
Drills...alternating daily. 1) lunges and X lunges with w/20 lb wts.
in each hand, 5 sets forward and backward, 10m. 2) skips, 5 sets, 10m. 3) high knee, heel to butt and skip. 4) jump sideways and when balls of feet hit ground, sprint forward and backward 10m. 5 sets. 5) Kangaroo hops forward and backwards, 2 feet at a time and then 1 ft. 5 sets, straightway or incline. 6) 8/10 Hurdles 32 inches high, going side ways, chg. lead leg each time through. 10 sets. 7) 10 lb wt. squat and explode jumping straight and push that wt. high
above your head. 5 sets, 10 X per set. 8) box jump, 5/8 boxes, about
two ft. apart, 1st box about 12 inches high and last box set at about
40 inc. high. POP drill. Fast, landing on each box. Pop off the ground. Will finish drills next. Have a meaningful life...Jimmy O
www.secondwindfitnessfilm.com
years I competed in T@F, 5 events, sprints, LJ, HJ. martial arts, tennis and racquet ball. Trained two + hours a day, 6 days a week, 48 weeks a year. If my math is correct, that's 576 hours, 34,560 minutes and 2,073,600 sec. And especially in track, I have to prove myself in less than 8 sec. in the 50m and 14 sec. in the 100m and 32 sec. in the 200m. How much is enough? That's what I had to do.
Drills...alternating daily. 1) lunges and X lunges with w/20 lb wts.
in each hand, 5 sets forward and backward, 10m. 2) skips, 5 sets, 10m. 3) high knee, heel to butt and skip. 4) jump sideways and when balls of feet hit ground, sprint forward and backward 10m. 5 sets. 5) Kangaroo hops forward and backwards, 2 feet at a time and then 1 ft. 5 sets, straightway or incline. 6) 8/10 Hurdles 32 inches high, going side ways, chg. lead leg each time through. 10 sets. 7) 10 lb wt. squat and explode jumping straight and push that wt. high
above your head. 5 sets, 10 X per set. 8) box jump, 5/8 boxes, about
two ft. apart, 1st box about 12 inches high and last box set at about
40 inc. high. POP drill. Fast, landing on each box. Pop off the ground. Will finish drills next. Have a meaningful life...Jimmy O
www.secondwindfitnessfilm.com
Sunday, September 8, 2013
Snap, Crackle, Pop
Hello and welcome everyone...the "dog days" are here. Seasons
change 4 times a year. This change affects most of us...we tend to
feel down and lack that snap. Now is the time to call upon our mental toughness that we have worked on all year. Go back to the
basics of your training...the fundamentals. Concentrate on your
foundation. Time to incorporate something new. For me, some long
distance running for the next 30 days. Am writing out my program
for the next 90 days. Setting new goals, raising the bar and visualizing myself already being there. Give yourself a pep talk and
look into the mirror. What do you see?! Who do you see?! See you
at the finish line!
Have a meaningful life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com
change 4 times a year. This change affects most of us...we tend to
feel down and lack that snap. Now is the time to call upon our mental toughness that we have worked on all year. Go back to the
basics of your training...the fundamentals. Concentrate on your
foundation. Time to incorporate something new. For me, some long
distance running for the next 30 days. Am writing out my program
for the next 90 days. Setting new goals, raising the bar and visualizing myself already being there. Give yourself a pep talk and
look into the mirror. What do you see?! Who do you see?! See you
at the finish line!
Have a meaningful life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com
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