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

Ultimate Workout (2)

Welcome everyone...first a health tip. Candida, a parasite, from the
yeast family...loves sugar. Consider using probiotics. You owe it to
yourself to study this. Ok, let's get started. We have all heard about
the "hurry up" offense in football from high school, college and NFL. Well, this is about a hurry up workout. From one drill to the
next...hurry, don't walk, run. Drills are based on seconds/minutes and a count time. Remember, in these first two sessions, we are
intent on developing fast twitch muscle fiber. Don't run flat footed.
UP on the balls of your feet. Quickness, foot work, speed, plyo and
iso and weights...fast not slow or plodding. Add jump rope. Reps
are fast. Write down the drills you need to do for each session. Two
hour workouts max, includes warm up and cool down. Recover
with a glass of chocolate milk...yes, it works. Gotta run.

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

ULTIMATE SESSIONS

Welcome everyone...this is a first in a series on the ultimate and
progressive personal workout/training regimen. In my vocabulary,
workout is singular...training is continual. My day begins with 5/10
minutes of meditation. I need quiet time/silence prior to my training
session. I visualize my entire session prior to starting. No headset,
no phone...just me. This also applies to my tutoring other athletes.
I start with a fast jog for 400m. Then light stretching for 15/20 min.
All my sessions require speed and explosion. Every sport/competition requires speed/explosion. I compete in seven sports...Track and Field, tennis, racquetball, softball, basketball,
pickleball and martial arts. Developing "fast twitch" muscle fiber
is critical. All of you know that in all sports, muscle fiber
development plays an important part in winning. For competitions,
fast twitch is #1. Marathons would be slow twitch...except when it's
"kick time." So, my fast twitch session contains a lot of Plyo. Each
drill is about seconds and minutes...NOT a numbers count. More
next week.
Have a meaningful life...JimmyO
Reference: www.secondwindfitnessfilm.com

BREAKAWAY

Hello and welcome everyone...the response to the Ninja and Navy
Seal training and workout has been overwhelming. I will answer
all questions and comments. So, my thanks to all of you. When
reviewing my blogs, I discovered I forgot to add one other push up.
Take your push up stance...go down to chest and push up fast and at peak height push hard and either go to left or right. Your hands
come off the floor and you land as far from center as possible and
then back and forth moving as fast and as far as you can. Do ten and build up to 25.
Breakout...pain relief and speeding up metabolism. Before, during
and after your workout...s-t-r-e-t-c-h. Design your warm up and
cool down. Rehab is no fun. Consider the following for pain relief...Capsaicin creams, Inflathera, Zyflamen, Turmeric, Curcumin, Prothera RX, Arnicare. Speed up metabolism...protein
contains amino acids your body needs to speed up metabolism.
Kale and green tea. Next week...energy.

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

MIND GAME

Hello and welcome everyone. Three weeks to go before my next big meet. Being timed today...1st 10M, 1st 50M and last 50M in the 100M and the 200M. Focusing on my start and maintaining speed. Sprinters can maintain max speed for up to 3 seconds. My warmup will include 5 progressive 50 meters. I will be timed a total of 5X over the next 3 weeks. Now, the mental process begins...being aware of my technique, form and breathing. Going through each race in my mind is critical.

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

ISOMETRIC TRAINING

HELLO EVERYONE!

Hope you are ready to get started! Build strength, energize your body, get in shape and tone your body in less than two minutes a day and without weights. How you ask? Read on! "Iso" means equal or the same and "metric" means length. Isometrics in this reading pertains to muscle, involves tensing muscles against other muscles or against an immovable object while the length of the muscle remains unchanged. Perhaps isometric training can best be defined as "sustained contraction" of a muscle over a certain period of time where the length of the muscle remains unchanged. Because of the number of new training products and techniques in the market today, the use of isometrics is overlooked. For any of us to gain an appreciation for the benefits of isometric training, we must understand the basic principles of muscular contraction. Skeletal muscles consist of three major fiber types.
1) Slow twitch fibers...for strength and endurance of a muscle.
2) Intermediate twitch fibers...possess qualities of both slow and fast twitch fibers.
3) Fast twitch fibers...responsible for the speed of muscular contraction.
All of these fiber types are arranged into groups known as "motor units."
With isometric exercise, a muscle opposes some form of resistance and is contracted to a certain length and held for a certain period of time..usually 10 to 15 seconds.There are no repetitions required as in weight training. Usually resistance training involves weights, etc. With isometric training we use the stretch exercise band. OK, but how does it work? When you stretch a rubber band and then release one end, the band contracts back to you with great speed. NOW WHEN YOU TAKE A LARGE RUBBER BAND THE ELASTIC PROPERTIES THAT EXIST WITHIN THE RUBBER BAND ARE BEING "DOWNLOADED" OR "TRANSFERRED" DIRECTLY INTO THE MUSCLE THAT IS OPPOSING IT. SO YOU ARE TRAINING YOUR MUSCLES TO RESPOND EXACTLY LIKE THE RUBBER BAND. MUSCLES CONTRACT WITH GREAT SPEED WHEN STRETCHED...THE REASON...MUSCLES ARE ELASTIC IN NATURE AS WELL. So next week have your stretch (resistance) band ready for the isometrics exercises.

Reference: www.secondwindfitnessfilm.com
e mail...sprint444@hotmail.com

Have a great life everyone...Jimmy O