Legs

Welcome everyone...perhaps leg drills can be divided into three categories...push, pull, jump. One more...weighted running. Let's work on the later. Warm up by skipping at a fast pace for 30 yds. Return by running backwards. Five sets. Now strap a 2 lb. wt. on leg above your knee. Run half speed for 50 yds. and walk back. 5 sets. As you gain strength, you may add weights and distance and of course speed. Warning...do not over do it on the wts. You don't want to change you natural stride...you want to enhance it. One more in this drill...down on all 4s, hands and toes touching ground, now move those legs with knees almost touching your chest and go fast for 30 sec. 5 sets. Wts. above the knees. Breathe! After these drills, take a bath in Epsom salts...or at least soak your feet in Epsom salts. You will see results after 4 work outs. www.secondwindfitnessfilm.com

Arms UP

Welcome everyone...it's in the arms. The faster you move your arms, the faster your legs will go. So, whether you are a sprinter or distance runner you need the arms drill. Start with a 1-2 lb. weight on each wrist. Running formation, elbows bent...start running, moving those arms as you would normally. Start with the 100m. Half speed for first 50m and then full speed for 50m. Drill 3x a week. 2nd week, same weights  and this time, weights just above the elbow. At any track meet, you will hear people yelling "PULL."
Translation...move your arms. Drill...3x each week. Increase weights according to your own comfort and work your way up 400m. 5 sets, each drill. Results after 2 weeks. Next writing, legs. www.secondwindfitnessfilm.com

Patience

Welcome everyone...if we learned anything over the past three months...it has to be patience. Patience is a key ingredient in the competitive arena and the world of fitness. That ingredient gets lost in the billions of words taking up all the "word space." Adjustments and evolving needs to be given a deserving "space" in our attentive matters. Over the next few weeks we will be talking about "behavior linkage" in our fitness/training...getting more done in less time...quality time. For starters...is your mental training ahead or behind the physical aspect. If you are starting any particular day with the thought..."I don't really want to do this." Or "I'm not ready." I have dealt with a few days like that. If you are hesitant, you are not ready. And if not now, when. See you next writing. www.secondwindfitnessfilm.com  

Warning

Welcome everyone...an old saying...you are what you eat. I teamed up with several research teams and this is what we found, Stay away from ALL packaged meats and meat substitutes. Damning. Also, some grains...bulgur, oatmeal, couscour, quinoa, barley, millet, brown. I know, I was mislead also. No matter your status re
training...lets stay with research. Don't undermine our health. Honor to the men and women who lost their lives and those are serving now...let us not forget their families. Jimmy O

Pre Hab

Welcome everyone...most of you are familiar with rehab...Prehab is a new word and treatment for both injury and illness. I began designing this  over two years ago. The beginning  really began over 10 years ago when a local hospital retained my services in treating heart patients. Soon 2/3 medical facilities will install this program in the treatment of patients prior to surgery. Introducing patients to fitness treatments prior to the surgery...getting the mental and physical accustomed to certain "structured" exercises. In my mind, the program is critical for a full and complete recovery. The structured "Prehab" is also a "bridge" from patient's discharge to at home recovery. One other note...I overheard some athlete's arguing over amount of time training vs. competing. "It isn't fair." Comment..."when and what is sufficient time training?" In track and field, I'm a sprinter, 50m., 100m,. 200m., add long jump and high jump. Time training...37,440 min., 624 hours in a year's time. I have 14 sec. in the 100m to prove myself, 32 sec. in the 200m., and 7 sec., in the 50m. www.secondwindfitnessfilm.com

Healing

Welcome everyone...the adult body pumps 7,500 liters (1,500-2,000) gallons of blood daily. An adult contains about five qts. of blood and continually circulates throughout the body. Average heart beats 72x per min. called heart rate. I realize you already know this but, it's a good reminder. Adequate blood flow heals. That's one of the  reasons one should move those muscles...a warm up is critical. A friend of mine, a physical therapist, says "you should work up a sweat in your warm up." In rehab, even when applying cold packs, slowly work the muscles for blood flow and healing faster. Lite stretching. For us sprinters, popping a ham string comes with the territory. Through warm up is a good preventative. We need to value our health...let's not take it for granted. www.secondwindfitnessfilm.com   

Challenge

Welcome everyone...There comes a time in everyone's life that you are faced with a "life defining moment." You either cave or face it...accept the challenge and overcome it. Covid 19 presents such a challenge. So, to all of you...and in particular our youth...2020 graduates, accept your diplomas...emboss on the face with the words, "defeated Novid 19." Your defining moment, your trademark...your reference for who you are and what you stand for. This is your life...thank you. www.secondwindfitnessfilm.com