BALANCE/10th in series of 13

Hello again everyone...each year I conduct a balance and skill summer camp for kids ages 8-18. The teens come to camp real cocky, "what can he show us." Ten min. into my training regimen, those w/the cocky attitude turns to humility and I pic on them throughout the 5 hour session. I discovered long ago that one's balance is the key to developing longevity and advanced skills. Lets get started. We begin with 2 feet square 4 corner hop. Back/forth/left/right for 1 min. Rest 1 min. then 1 ft. square hop for
1 min. All on the balls of your ft. Next, cross over walk for 10 yds. and cross over walk back. Next kangaroo hop for 10 yds. forward and then backwards. Next, 10 low hurdles, standing facing one way, jump, twist and land the other way, all on the balls of your feet. 10 hurdles, 3 reps. Fast, forward and backwards for 10 yds. 5 sets. Next week, part 2. www.secondwindfitnessfilm.com

Line of Efficiency>>>9th in Series of 13

Hello and welcome everyone...efficiency is the critical standard in everything we do. Ever watch someone running a race and starts losing? They begin to flail like a fish out of water. Efficiency begins even before you start your training. It begins with your work habits, handling money, wasting food and being sloppy. It begins with your attitude. Your brain is key. Results expected and results achieved and you want that efficiency line to be at or close to results expected. Your brain sends desired act to desired muscles and your breathing controls oxygen level based on energy exertion.
Controlling and mastering those 3 "pilots" is your way to success in  training and competing. Breathing exercises should be an integral part of warm ups, drills and cool downs. All of us must have "on demand" times in training and events. Breath in and exhale slowly. Exercising that will increase your lung capacity. The
desired response to your "demand" takes practice and training. Even when you think you are out of "gas" you are not. When you feel that "rush" you don't even remember breathing or running out of gas. see you at the Finish Line. www.secondwindfitnessfilm.com

OFF SEASON/8th in series of 13

Welcome back everyone...the off season is an ideal time to study results from the past season, frame your off season workouts and go through mental adjustments needed. December and January is my off season. Don't just lay around during off time. I get into swimming, racquetball, tennis, pickle ball and teach "athletic balance."We And lots of different stretching and massages. I am appalled at the lack of warm up and stretching and cool down that athletes and non athletes ail in this area. Then they come running to me with aches and pains. Rehab is time consuming and is a set back. Some never really fully recover. We cannot take our bodies for granted. Refuel, recharge, recover and renew the mental and physical. www.secondwindfitnessfilm.com

Competitive Practice/7th in series of 13

Welcome everyone...competitive practice is a major part of my training. I didn't want to just compete, I wanted to win and set new records in track and field. I competed in T&F, tennis, racquetball, pickleball, softball, basketball, flag football and martial arts. My quest began when I sold my business at age 65. I went back to college for my personal/athletic trainer certification. I trained/competed against college students year around for 3 years. I held my own in every sport and that's what I needed. My vertical leap was 421/2 inc. It's on youTube and www.secondwindfitnessfilm.com. I set records in Senior Olympics. State Games and Masters. I developed an edge over anyone in my age group. Fitness Class in College...most all the young guys could do 25 pushups and 15/20 sit ups in one minute. I did 104 pushups and 85 sit ups...the correct way. Also one of the college coaches also tutored me, I awe him a lot of credit. It comes down to how serious are you. Compete at some level periodically. You owe it to yourself. See you at the Finish Line.

EVENT Training///6th in series of 13

Welcome back everyone...event training is and should be different than the off season. Whether your event is once a year, once a month or more...spacing and timing is crucial. What time a day is your event(s). Gear your training to that time. Reaching your peak
mentally and physically at the event is a must. Write down your drills with proper spacing and stick to it. Don't keep adding stuff. Don't over train. All your Grunt Work should have been done before your event training. Let's assume your event training begins 3/4 weeks before the event. Double your warm up and cool down time. Add 1/3 liquid intake. Keep your diet the same. The mental: picture in your mind what you are going to do and how you are going to do it...act as though you were already there.

TRIGGER/ 5th in series of 13

Welcome Everyone...just as we value the alignment of the stars and planetary galaxy, emphasis on our alignment and balance of the brain signals,  nerves, muscular system that responds to our trigger
points on demand. Every competitor/winner/survivor utilizes one or more "triggers" during a specific event. When I need a "mental alert" my trigger is the word NOW. I have trained my brain to give me that extra RUSH...energy. I need to close out and finish strong. After saying that word, I don't even feel tired. Now...has been my trigger for years. It works!

Muscle Confusion...4th in series of 13

Welcome everyone..."I know it by heart." You've said it and heard it. When it comes to drills, exercise, competing, keep an open mind. Being robotic in "practice" can be your undoing. Robotic drills allows your brain to go on vacation...and stay there. Enter...muscle confusion. Reminder...think of each drill as 4 directional. We need to get creative and activate the brain. The brain owns the muscles, minutes you train, how and why, the results. Take ownership of every drill. We tend to do the drills we like. Every so often people will ask me what drills I like to do. My reply, "none, but I love the results." Other than warm up and cool down, I refrain from doing the same drills 2 days in a row. I create new drills and add 3 or 4 new drills each week. I select a few drills
each day that I call "clock on" drills. That's hurry up time. Keeps my brain alert. When I call on my brain to signal a certain set of muscles, I want ACTION NOW! Don't stay in a comfort zone...lazy is not far behind. Next blog...trigger time.
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