Sand Man/Woman

Welcome everyone...time to go to the beach. Running and sprinting on sand. Not in a straight line when sprinting. A lot of cutting, stopping, start up...and backward for both sprints and running. 10 minute intervals. In between...standing w/feet about 6-8 inches apart, start with rt. leg, lock your knee and raise leg straight up, waist high, now move leg left of body as far as you can...now back to right as far as you can, 5x each direction. Same with left leg. 5 sets. Quads will get a real work out as will your abs. Once a week. Your reward...greater full body balance, quickness, acceleration , power and mental alertness. At least a 30 min. cool down.
www.secondwindfitnessfilm.

Gravity Pull

Welcome everyone and let's get started. The weight room or sweat shop. History of weights is truly historic. Irons, concrete, tractor tires, logs, cars. Wow! Let's break it down, shoulders, chest, back, arms, legs, neck. Schedule, flow, technical, comfort level. Increasing weights is less important than doing it right. Stay away from that that 5 letter word...I-n-j-u-r-y. When working legs, work each leg separately on most drills. You want the same power in each leg. continue drills until the end...finish. Start and stop drills are a curse. Leave the cell phone locked in your car. Keep business and social separate. Work out in front of a mirror and pay attention to your technique. Ask the guys who are missing about that. Don't drop those weights, set them down and we don't care about your grunting. This is business, not a reality show. www.secondwindfitnessfilm.com

A LEG UP

Welcome everyone...thanks to all of you who took the time to tell me how much you liked last week's blog re arms. This blog will focus on your "pistons," your legs. All of us sprinters can attest to the pulled calf muscles. groin, quad and hamstring muscles. Not pretty. Warning using weights on your leg drills...go slow  and start with one lb. weights and place just above the knees. Never place below the knees. Warm up by jogging for 30m. Five sets with a one lb. wt. 30 sec rest between each set. You will want to forgo jogging after the first or second week. No later then after second week. Begin  sprinting/running as you would in your chosen event(s). Expected results...1)increased power, endurance and close. You must keep accurate and up to date results. With the added strees on you muscles, you may notice a slight muscle fatigue, Normal. When performing your normal sprinting/running, sprinters go five sets for 30m. with a 60 sec. rest after each. Runners go 50m. 5 sets with 60 sec. rest after each. Also practice your start with weights. Sprinters sprint only on balls of your feet. www.secondwindfitnessfilm.com

Boredom?

Welcome everyone...I oft times written and spoken about how sports and the business world are parallel, interconnects on several fronts. Competition is one common thread. Most of the obstacles are self imposed...of our own doing. Boredom, stress, indecision, impatience, lack of purpose, lack of focus, fear, worry. We need to deal with and rid ourselves of the negative...if not these will destroy you, will eat you up. Let's take boredom...Carl Rogers, a renowned educator, professor, stated this "I always thought of myself as a good teacher...but the day I became a great teacher, was the day I became an excited learner." Boredom affects every facet of our lives. And it spreads and is contagious. Put excitement back in your workouts and daily routine. Change. I have to change "I have to work out, to I want to work out." Begin each day with a five/ten meditation." Put subliminal to work when falling asleep. It's powerful.

Have a meaningful life everyone...Jimmy O

www.secondwindfitnessfilm.com

Inside Game

Welcome everyone...a few weeks ago I drew your attention to the
"mental" aspect as we approach the Rio Olympics. Mental prep is
critical. Allowing stress to over take us, muscles lose up to 30% of your power and then muscle pulls, ie Bolt. You cannot improve the
physical without training the mental first. Sports psychologists are
a competitor's best friend. When competing, can you trust your self? Focus on your "inside game."
Have a meaningful life everyone...Jimmy O
www.secondwindfitnessfilm.com

Cross Training

Hello and welcome everyone...last week we discussed developing
explosiveness. This week...develop endurance. Swimming, tennis,
racquetball and basketball. Cross training is critical in my training.
Each day I select two sports...90 minutes each with a three minute
rest period after each 30 minutes of work. After each workout, I
run for three minutes at 50% max speed. My warm up and cool
down...20 minutes each. I follow Dr. Patrick Cohn and his work.
This past week he stated the following...you can condition your mind toward the negative or positive. REBT...rational, emotive,
behavior, therapy. Positive thoughts over time over power negative
thoughts. The negative...thinking of ways you might get beat vs. ways you won't get beat. Most negative thoughts are self imposed.
Fate is what life gives you, destiny is what you do with it.

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

FINAL LEG

Hello and welcome everyone! The "back road" today. Every so often I like to get off those super highways and catch my breath. Today is one of those days...a day to appreciate our health. Each week I see 100's of people who can hardly get around... all ages. And getting around takes other's to help. Those of us without major health issues need to pay closer attention to those who have health issues...reaching out. We have a responsibility to continue moving forward and upward in our quest for fitness and a healthy life style. Just seems like the right thing to do. Now that I have caught my breath...next week, the final leg. When we can visualize our goal, visualize ourself as already being there, we begin to act and behave as though we are already there.

Have a meaningfull life everyone! Jimmy O
Reference: http://www.secondwindfitnessfilm.com/