BALANCE (6)

Welcome everyone...after warm up, grab a jump rope and start a slow jog jump roping. 10 yds. 5 sets. In a large basketball ct. or track, face the opposite way you are going to be sprinting. Bend your knees slightly and toss the soccer ball back overhead. ball should travel at least 5 yds. before 1st bounce. Catch ball on 1st or 2nd. bounce. You turn and sprint in direction of the ball as soon as you throw it. Alternating pivot L @ R. 10 x. Hop Scotch w/a flat stone. 10x . On the balls of your feet. Once you develop your "fast twitch" you will realize a new you. www.secondwindfitnessfilm.com

Rope a Dope

Welcome everyone and lets go...remember those words from Ali. Lets add bungee cord. This is out of the realm of most. Why? We have a comfort zone. Work the rope for 2 min. rest for 30 sec. 3 sets to start. Your entire body will awaken. Especially arms, legs, shoulders, stomach. UMPH! Next, bungee...one end tied to a fixed object and he other around your waist. Ten foot cord. Sprint forward, keep feet moving. 5 sets. Sprint backwards. Endurance, power, muscle confusion, brain stimulant.  reference...www.secondwindfitnessfilm.com

CLOSE

Welcome everyone...can you close. All races call for a strong closer...it's a sprint. Measure how much track/ground you need to max your speed and hold that speed and run through the finish line.
Let's start by holding a 2/5 or 10 lb. wt. in each hand and jog for 30 m. and sprint for 70m. Move your arms. The faster you move your arms...the faster your legs move. Three min. rest. Holding same weights, jog for 350m. and sprint for 50m. Three min. rest. Take a truck or tractor tire and flip it over and over again for 10m. 3 sets w/1 min. rest between. Tie a rope around tire and other end tie rope around your waist. sprint 10 m. start at standing position. Tire drill, do 3 sets each. Complete these drills once every two weeks. You will notice huge difference after 3rd week. jimmy o
www.secondwindfitnessfilm.com.

Staying Fit without....

Welcome everyone...without the long workouts. All of us need to take  a break from the routine, staleness, boredom, slacker. How to use it and not lose it. Select a time of day and let's select 3/4 drills at high impact pace. Get an 8/10 lb. med. ball and jump rope 7 min. total time w/ one min. warm up and two min. cool down. 1) Sprint forward and backward 5yds. 3 sets. 2) Jumping Jacks, 1 min. Fast. 3) With jump rope, one end in each hand, stand on rope and pull up tight against bottom of feet and kangaroo hop 5 yds., turn and hop back. 3 sets. 4) Place Med. ball 5 yds. from starting line. Sprint to ball, squat and jump up and reach ball above your head, 5 times, race back and sprint again. 3 sets. Cool down. Nice work. Jimmy O
www.secondwindfitnessfilm.com

Climb vs Downhill

Hello and welcome everyone...lots of positive response to the last few blogs. And requests for more on Mental Toughness and how to acquire it. In my experience and the experience of many others, acquiring mental toughness, that challenge presents itself daily. You either climb up mentally or slide down...that's giving up. If you can increase mental toughness by 1% you will overcome fear,
negativity and anxiety. You write the script. Visualize yourself as
already being there. Create a word, or phrase or motto...mine is NOW. "Don't let go of the rope." Success doesn't come at us like a
water falls...it comes at us one drop at a time. And one fails a little
at a time. Grip the rope.
Have a meaningful life everyone...Jimmy O
www.secondwindfitnessfilm.com

High Impact

Hello and welcome everyone...one's life is about time, distance,
passion and connections. With that in mind, workout efficiency is
my focus. Avoiding boredom is critical in my attaining elite level.
Drill mix is written out each day ahead of time...the beginning of
developing mental toughness. This week...jumping rope for 30 sec.
then rest for 15 sec. Five sets. Then jumping for 60 sec. and rest 30 sec. Then sprinting 40m. forward and backwards five sets. Rest for
30 sec. in between sets. Plyometrics...jumping straight up and pulling knees up to chest 30 times with only the balls of my feet
hitting the floor as fast as I can. Five sets. Then running at half speed for three minutes. Cool down for 20 minutes...stretching. Last, walk for three minutes. I never run on concrete. Only a track or
grass or sand. These drills will provide the explosiveness in your
training that you are looking for.

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

GRUNT

Hello and welcome everyone..,This is the seventh in our series of
eight blogs regarding "answers to your questions." Your positive
remarks has been very gratifying. Next week...a bonus for you.
This week "how do I achieve stamina/endurance?" Let me begin
this way...words to live by...fitness, training, workouts, jogging,
running, weight room, swimming and so on. Staying healthy must
be "A  WAY OF LIFE." Breaking your way of life will be your
un doing. Stop eating for three days, three weeks or three months
would be a health hazard. You can't say, "well, I'll just eat twice as
much for that length of time and catch up." Really?!!! Breaking
training will erode your endurance/stamina. Each time you go into
rehab for whatever reason...erosion takes place. For me, endurance/
stamina is attained by practicing endurance drills. Called GRUNT
work. I am a sprinter, tennis, racquetball, pickleball and martial
arts athlete. Those are my core sports. Skip roping, swimming,
running backwards, plyometrics, sprinting uphill forwards and
backwards with and without holding a 12 pound weight overhead
for 20 meters and sprinting in 3 feet of water at the lake...those are
some of the drills I do for stamina/endurance. And three days a week I run 800 meters. I do all this for three months, before I start
my sport drills.

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