Coach K's Speed Blog

The Power of Concentration In Hockey

Hi Friend,

Last Sunday night, I witnessed one of the greatest exhibitions of focus and mental toughness that I had ever seen – and it happened on a sheet of ice…

Now I'm not a die-hard hockey fan or anything but what I saw the other night was pretty incredible.

The Wisconsin Badgers were playing the Cornell Big Red for the right to compete in the Frozen Four – NCAA hockey's version of basketball's Final Four.

Needless to say a lot was at stake. Both teams were prepared for a long, hard fought battle. But I don't think either team thought it would be this long…

As it turned out, the game ended up taking almost 5 hours.

Imagine. 5 hours of skating fast and hard, checking other players – and getting checked yourself. Talk about grueling.

Imagine being a goaltender in this game. Combined, the two net keepers stopped 99 shots on goal – an incredible amount of action.

And not only that, these players didn't just have to exercise intensely for over 4 hours, they had to play to win. They had to keep their focus and mental concentration at an insanely high level for that whole time.

Like I said, pretty impressive.

The contest was finally decided at 11:13 in the 3rd overtime when Wisconsin player, Jack Skille, a freshman, whipped a shot past Cornell's goalie, to give the Badgers a 1-0 win.

The game all came down to one split second. One second when one player kept his focus and another lost it – if only for a fraction of a second, a blink of an eye. But it was all that made the difference.

Just goes to show how importance concentration is to becoming a champion – in sports or in life. One lapse and you might miss your chance. Cornell’s goalie stopped 59 shots... but not 60.

RFNH

Coach K

PS You've seen the difference The Power of Concentration makes, now it's time to take action and see the difference it can make for you. Skate on over to http://www.makesyoufast.com/pocfc and order your copy today.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Breaking The LSD Myth

Hello Friend,


Thanks again for all the great questions. Here's one that shows that the old LSD myth just won't die… Makes me think of those 4 mile runs I did as a sprinter – all the time wondering how it was going to help me run faster 100's and 200's…



Hello Coach K,

I have a question for you about our summer conditioning program with
improving indurance to prepare for two-a-day practices.

One of the football coaches suggested that we need our players to get in
better conditioning before two-a-days start. Right now I'm not a real big
fan of distance running, when you are training for power sports such as
football and volleyball. I try to have our conditioning simulate the tempo
of a game. I do understand his point of improving the players
cardiovascular system.

Here is an example of a typical conditioning day: dymanic warmup or dynamic
lap, speed work(starts, 6 flying 20's), agility work(four corner, pro
agility, T-drill), moderate intensity workout with stadium steps with plyos,
and some core work. I also have our athletes do half gassers and 300 yard
shuttle at least once a week.

Do you think I should incorporate more long distance running in our workouts
and how much is too much? Any imput would be greatly appreciated Coach K.

Thank you very much
Coach Matthews



How many times have we heard this one? 'Got to run some long slow distance to build a base, to build your wind, to get in shape…'

Great advice – if you are going to run long distances.

But what if you aren't? What if, like in the question above, you are trying to train for a sport that has different requirements? How often in football and other sports are you going to run for a mile at a slow, steady pace? Right, never. So, why train differently than you want to play?

I say: do without the LSD.

Here's what to do instead.

Using the football example in the question, have players run intervals. Oh, they can still run a mile – just break it up for them.

How about this: Sprint a mile. Have players sprint a mile – any way they want. 16 100's? Great. 8 200's? Spectacular. 4 400's Excellent. And for your more creative players: 100-100-200-400-400-200-100-100 or any other combination they can come up with. Just make sure they do a walk back recovery of the same distance in between each sprint.

I guarantee that this will kick their butt like no LSD ever did.

Or, if you want to get even closer to football requirements: sprint 7 seconds, walk for 30 seconds and repeat 20 times. This really mimics the plays in a game. And listen to me now and believe me later – they'll be building their wind and getting a great 'base' running these.

And, the speed workout in the question is a great one. Use it and the ones in Ultimate Insider Speed Training Secrets – http://www.makesyoufast.com/ultimateinsiderspeed.html - when you want to work pure speed. But, be sure to add speed endurance workouts like these in the mix.

Will the LSD myth ever be busted? I doubt it. But, do what's best for a sport where long, slow distances are not needed- run intervals and work sport specific speed endurance instead.

RFNH

Coach K

PS Is there any good in running LSD? Yes- it builds mental toughness. A long run now and again can challenge you in a different way and make you believe that you can overcome difficult obstacles. Find out more ways to improve your focus and power of concentration at http://www.makesyoufast.com/pocfc.html

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Mail Time, Mail Time, Mail Time

Dear Friend,

I took in an episode of Blues Clues with my 6 month old this morning - the
"classic" show - animated Blue, Steve - not the disappointing puppet and new
guy version.

Anyway, I heard Steve utter his immortal words. "we just got a letter, we just
got a letter, we just got a letter, wonder who it's from?"

TV doesn't get much better than that.

Now, this tripped a trigger in my brain - I haven't answered any of your
questions for quite some time. Guilt has set in.

So, for the next couple of days, it's all about you. Question number one:


I just started working out with my brother who likes going to the gym everyday.
Before when I went alone I used to go either every other day; or two days in a
row and then one day of rest. So I was wondering if going everyday gives you
enough resting time. We usually spend about an hour and a half each day.

Thanks!
Farhan


I've done both. Trained every day, trained with days off in between. And both
can be effective.

If you train every other day, you can pretty much hit the same muscles in each
one of your workouts. Remember if you are doing very high intensity however,
that your central nervous system get fried - more than your muscles do - and
needs time to recover. So, do not go high intensity in every single workout-
sprinkle some low and medium intensity stuff in as well.

If you train every day, I suggest you do split routines. Work upper body one
day, lower the next - or split by muscles groups. For example: legs, bis and
tris one day. Chest, shoulders, back and calves the other. You can split any
way you want to. Even is you plan to train "every day", be sure to build in some
recovery days. A day off can do wonders for your results - both mentally and
physically. Remember that overtraining is a real issue that can kill your
results.

That being said, you can do basic exercises every day. Pushups, situps, and
other body weight exercises, the single leg balance and strength exercises in
Ultimate Insider Speed Training Secrets - these are fine for keeping your body
moving each and every day. Your body is built to move. you don't see animals in
the wild taking days off do you? Why should the human "animal" be any different?

Bottom line. Working out is working out. Do it as often as you feel comfortable
- as long as you are taking some R and R at least once per week.

RFNH

Coach K

PS In your lower body workouts, some of the best exercises you can do are laid
out for you in Ultimate Insider Speed Training Secrets. Go to
http://www.makesyoufast.com/ultimateinsiderspeed.html and get your copy today.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

How To Do More Reps

Dear Friend,


Around 5:15 tonight, I sat on the bench at my gym, about as excited about my next set as I had been about cleaning out the garage earlier in the afternoon.

Why?

Cuz I was doing sets of 10.

I have always been a power guy, a speed guy, my forte has forever been strength and power lifts at a small number of reps. 5's, 3's, 2's, singles - this is where I excel. I can psych up, attack the lift, and rip through the set in no time flat.

But, I know that, every once in a while, adding some reps of 8, 10 , 15 or higher are good for me. They are a must to properly periodize my workouts.

But guess what... I hate them. I'm not sure why. I know some guys who are great at cranking out high reps - they just keep going and going and going...

I tend to get bored, lose my focus and not concentrate as well as the number of reps goes up. Not sure why - that's just how I've always been - hey, remember, I'm a sprinter not a marathoner...

So, I have had to find a way to stay "in the zone" for my higher rep workouts. I have to trick myself and here's how I do it...

Let's say I have a set of eight reps to do. I know by now that by around number 6 or 7, my performance will drop, not because of anything physical - just due to losing steam mentally. So here's what I do.

Instead of a set of eight, I think of the set as 2 back to back sets of 4. I start the lift, power through four, pause for a split second and then attack the second set of four. This helps me be as focused and powerful on the last rep as I was on the first. I am also more confident - I know that I can do four reps at this weight - easy...

Funny how you can trick your mind to make your body do things it really doesn't want to do, isn't it?

Other times, I think of sets of 2, or 5, or a set of 5 with a set of 3 - anything to get the reps down to below 6 or so. This seems to be about the extent of my strength training attention span.

Where else can you apply this concept? In your sprints, in your job, at school - break larger, long tasks into shorter ones. You'll accomplish the same end product but be helped along by a lot of little successes on the way. Remember, life is not a marathon but a series of sprints.

Next time you need a little extra oomph in your workouts, try playing this Jedi mind trick on yourself - and watch your performance take off.

RFNH

Coach K

PS Focus? Concentration? Attention span? I've found a way to improve these in my strength workouts. For more great ways to improve yourself in these areas - and improve your life in the process - go get The Power of Concentration for Champions at http://www.makesyoufast.com/pocfc.html

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Beware the Ides of March

Hello Friend,

I was flipping through a training magazine on Friday afternoon when I came across an quote about confidence and winning.

The quote comes from someone you may have heard of in history or english class - if you were paying any attention whatsoever...

Here's the quote:

"For lack of training, they lacked knowledge. For lack of knowledge, they lacked confidence. For lack of confidence, they lacked victory." Julius Caesar

I thought this ancient Roman hit the nail right on the head.

Confidence is a key to winning. And it doesn't matter if you are looking for victory in athletics, in business or in life.

Think about a time when you lacked confidence. I'll bet it had to do with something that you weren't quite sure of. Something that you weren't as prepared as you would have like to by. You lacked specific knowledge about what you had to do.

And when are you most confident? When you know something inside and out. When there is no doubt to what you can and should do. When you have been taught exactly what to expect and how to react to anything that may come up.

That is true confidence.

Truly learning to have this confidence takes concentration. The kind of mental focus talked about in The Power of Concentration for Champions. The truth about what it takes to reach the top - to be victorious - is just one of the secrets covered in this classic guide.

Hey, Caesar was a pretty successful guy, a brilliant leader - well, at least up until that whole assassination thing... He knew all about confidence, focus and victory. Don't take his thoughts lightly.

Run Fast Not Hard

PS Want to become emperor/empress of your own life? Get your copy of The Power of Concentration for Champions at http://www.makesyoufast.com/pocfc.html and gain the training, knowledge and confidence you need.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

I Pity The Fool

Dear Friend,

Yesterday was a very sad day. I have these sad days every once in a while and I hope I never have to have a sad day for you.

Why so sad, you ask?

Well, yesterday I had someone drop off the email list. Their reason - I mean excuse - went something like this...

"I'm too busy to read these emails so you might as well take me off the list..."

Too busy? How much time does it take to read an email every day? Is anyone really too busy for this short amount of time?

If you have read anything by Steven Covey, you'll know that one of his 7 Habits is to do "first things first". What does this mean? It means to do the important things at the beginning of each day and, by focusing on these things, you will actually have more time for everything else. In other words, be proactive and do something that is good for you at the start of each day.

One of the best things you can do at the start of each day is to read something positive. Think about it, how many negative things do you hear and see during the day? Flip on the news for 5 minutes or glance at the headlines of the newspaper and you're brain will be flooded with war, murders, suicides, bankrupcies, corruption, greed... the list is endless.

Is the world really that bad? I can honestly say - NO. Always remember that it is the negative stuff that makes the news because that's what sells.

So, plug some postive news into your morning. These emails are one way of doing it. Use them to inspire you, motivate you, increase your knowledge or just plain entertain you.

Don't have the time? Make the time. It's the most important thing that you can do. You'll be pleasantly surprised how well the rest of your day will go when start it out right.

And, "I don't have time" is really just an excuse, no matter what you use it for. Get it out of your vocabulary as fast as you can.

It you are making the time to read these emails - and anything else positive - congratulations. You're on your way to success.

Run Fast Not Hard

Coach k

PS Reading the emails is a start, but if you want all the details about running faster and becoming a champion be sure to check out http://www.makesyoufast.com Delaying won't get you any closer to your goals. Go to this link today.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

The Lazy Way To Run Fast

Hello Friend,

When I heard this little known fact it made me perk up my ears and pay attention…

I was sitting in a boring staff meeting and listening to the presentation of a community service award when I suddenly snapped to attention in my folding chair.

The woman receiving the award worked with an animal rescue charity – more specifically greyhound rescue. She had just gotten her award and was giving some information about adopting dogs who had retired from racetracks – or more commonly were suddenly homeless after a greyhound track closed its doors.

I wasn't listening too intently yet – the dogs need homes, the parks are closing, we found homes for X number of dogs, etc. But then she said something that really hit home…

One of the reasons that people don't consider this breed is that they believe that the dogs need too much exercise. Naturally, I thought the same – the dogs are fast… they can run almost 45 miles per hour. They must need a big yard and tons of exercise.

Wrong!

The amazing fact is that greyhounds actually sleep 16 to 20 hours a day. They are one of the laziest breeds that there is.

But, are they really lazy? Or just great sprinters?

Consider this: true speed training involves short periods of all out exercise… followed by long periods of rest and recovery.

Sounds like this dog is built to sprint. Lean and strong - not an ounce of fat on these perros. Their training technique must be working...

If you want to work on running faster, train like a greyhound. If nature causes this dog to sprint and then sleep the day away, why wouldn't it be natural for you to do the same?

Run Fast Not Hard

Coach K

PS You'll want to get all the important details on training for pure speed in Ultimate Insider Speed Training Secrets. Race to http://www.makesyoufast.com/ultimateinsiderspeed.html NOW.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

It's So Small She Said

Dear Friend,

These are the words that I heard from my wife as I stepped out of the shower this morning.

I looked down to see if she was right. And she was…there was definite shrinkage.

It was a bit shocking to say the least. My left leg – the one that I hurt – was a whole lot smaller than my right one. Atrophy had taken its toll.

"But, it had only been 3 weeks", I thought. How could I lose that much muscle in such a short period of time? I had been using my leg a little bit – it hadn't been totally incapacitated.

But guess what? After I thought about it, it made perfect sense. All my years of strength training made this a real no-brainer.

The truth is, if you don't use muscle, you lose it. And it can happen faster than you think. In fact, studies have shown that not exercising a muscle for as little as seven days can lead to a decrease in strength and muscle size. And, mine had been semi-dormant for almost 21.

So, what does this mean for your workouts. It all boils down to this: if you don't work a muscle more than once a week, it will not grow – it may actually shrink. And so will your strength…

The good news is that your muscles will come back faster than they have gone away. When you start strength training again, hypertrophy kicks in fast. You can get back your size and strength in no time.

My ankle is getting better and I've been rehabbing it a bit on my own. Another week or so and I'll be ready for single leg balance and strength work. Then back to power and explosive movements to be ready for some high intensity spring training.

RFNH

Coach K

PS How long have your muscles been atrophying? You can't wait another day– there are over 25 single leg exercises in Ultimate Insider Speed Training Secrets that will give you quick results in your strength and speed. You don't have atrophy of the brain, do you? Get on over to http://www.makesyoufast.com/ultimateinsiderspeed.html and order your copy today.

PPS Sorry about the double emails yesterday. High Technology strikes again.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Psycho Basketball Parent Charges Ref

Dear Friend,

It's March Madness time and it's reminded me of a little February Madness that I witnessed a few weeks ago.

There I was on a Saturday afternoon, enjoying my 10 year old daughter's basketball tournament when the unthinkable happened.

Oh, I had seen the videos of parents getting into fist fights at little league games, fathers going to prison for killing an unpopular youth hockey coach, coaches paying kids to injure an autistic player so the team could win... but I never really thought it real until the day of my daughter's game.

It was the final game of the day, and the season for that matter, and my daughter's team was winning by a couple points and had the ball. As they brought it up court, one of my daughter's teammates set a pick that sent a girl on the other team flying to the floor.

I didn't actually see the pick so I don't know if it was legal or not - but remember, this is 5th grade basketball.

Out of the stands came this girls mother - marching right across the court - game still in progress and her daughter laying on the floor crying - and straight into the face of the 16 year old referee. Let me tell you that the ol' F-bomb was flying for the whole gym to hear.

I could see the grimace on the opposing coaches face as this ridiculous incident occurred - you could tell he had dealt with this mother before. I didn't envy him in the least bit.

Finally, the mother was separated from the poor ref by some more reasonable adults and marched back, grabbed her daughter and stomped out of the gym - cursing and swearing all the way.

And I still couldn't believe that it had happened.

If this mother was so concerned about the welfare of her daughter... why had she walked right past her to jaw at the ref. I don't know about you, but I would have rushed to my daughter's side if I thought she was seriously hurt. I think this was more attention getting and immaturity than any attemp to be a "good" parent.

So, here is my advice:

1. If you are an athlete, please don't allow your parents to embarrass you this way. Talk to them about sportsmanship and the spirit of the game.

2. If you have kids in athletics - don't become a psycho parent. I know it's hard - we all want to protect our kids - but remember to keep things in perspective and not to live your life through your child.

3. If you are a coach - I pray that you don't have to deal with a situation like this. Wishful thinking, I know...

4. If you are a ref - don't miss any calls. Just kidding. You have an underappreciated job - thanks for putting in the time to make kids athletics possible.

Enjoy the madness in March.

RFNH

Coach K

PS I was most impressed by the way the young referee handled the situation - he stayed cool under pressure and didn't escalate the matter. I know him as a quarterback, basketball player and trackster so he has been in plenty of pressure situations. Athletes who keep their cool can focus on winning no matter what the circumstances - find out exactly how to train yourself to do this by clicking here - http://www.makesyoufast.com/pocfc.html

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Make Fast Moves In The Elevator

Hi Friend,

The Marines have a saying: "Improvise, adapt and overcome." - and I've had to do just that over the past few weeks.

It's been three weeks now since I blew out my ankle - see my blog at http://www.makesyoufast.com/speedblog.html if you missed this one - it's a doozy - and it's made my workouts interesting to say the least.

I have had to find creative ways to work on my speed, strength and explosiveness without doing more damage to my ankle. Using the exercises from Ultimate Insider Speed Training Secrets has been a challenge but I have "improvised, adapted and overcome..."

One big change in my daily life is the fact that I have to take the elevator. I detest this. I have always used the stairs - actually always run up and down the stairs to work speed training into my daily routine. I frown at people who use the elevator - unless they actually physically need it.

Anyway, while riding down to my office on the second floor on Friday, I remembered a fun game that we used to play as kids - maybe you've done it too. Get in the elevator and push the button, as soon as the door closes - jump as high as you can. If you are going up, you will land in a semi-squat position due to the elevator moving up while you were in the air. If you are going down - watch your head! - because you will get some serious height as the elevator moves down without you on the floor.

Now, you may ask what the heck this has to do with speed training - well, nothing - I just said I thought of this in the elevator on Friday - but, it did make me think of how to apply the balance and strength exercises found in Ultimate Insider Speed Training Secrets. Here's how to do it:

You can work on your balance by standing on one foot during your elevator ride - up or down. Stand on one foot as the doors close and in that position during the trip. You'll be surprised at the workout your legs will get as the elevator becomes an unstable surface.

This one is tough - and you may want to wait for a private elevator trip to test it out. Attempt some single leg squats in the elevator. You can start out holding the handrail but you'll want to move up to squatting unsupported. Again, the unstable floor of the moving elevator makes this one difficult.

These two exercises alone can bring you gains in speed. Give 'em a shot - but remember, if you can, always take the stairs.

Run Fast Not Hard

Coach K

PS Hey, if you haven't ordered your copy of Ultimate Insider Speed Training Secrets yet, I may start thinking that your elevator doesn't go all the way to the top. That's the only reason I can think of for not finding out how to run faster. Get your copy at http://www.makesyoufast.com/ultimateinsiderspeed.html NOW.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

My Latest Dastardly Deed

Hello Friend,

How intense was you workout today? Or, how intense is it going to be?

I'm having a problem right now. I need to be extremely creative with working intensity into my workouts… bum ankle again (but the boot comes off on Monday!)

Anyway, today I pulled another no-no. Today I did another dirty deed – I climbed aboard the recumbent bike for my workout…

Yes, a few weeks ago it was the elliptical trainer, today it was the bike. My challenge was: how to turn this piece of low intensity cardio equipment into a speed training, fat burning, heart pumping, muscle building machine.

Here's how I did it.

(Got more than a few strange looks in the exercise room with this one!)

The way I see it, you can turn any workout into a high intensity one – it's all about how you approach it. Today, I did more of a speed workout versus a speed endurance one – for the important differences between these see pages 92 and 93 of Ultimate Insider Speed Training Secrets.

Simply put, I did some high speed sprints on the bike – and added some visualization to boot (pun intended).

The visualization helped me complete the workout – I hate sitting on a bike for any length of time. Visualization helps the time go faster and makes the workout a whole lot more fun. Not to mention making it a complete mind/body workout. Here's what I envisioned:

The 400 meter relay was always my favorite event in track. It's where I had a lot of my success as an athlete. So, I chose that event to visualize.

As the clock ticked down on the bike, 5, 4, 3, 2, 1, I thought about the race. 5 'see' runner number one coming down the track, 4, get into my crouch, 3 put my hand down, 2 eyes on my marked takeoff point, 1 see my partner hit the mark and I GO!

I like to visualize with my eyes closed and something really cool happened today during my sprints. My leg of the 4 X1 usually took somewhere between 10.5 and 11 seconds. After I started to sprint on the bike, I kept visualizing - hearing 'hit', taking the baton, attacking the curve, relaxing at top speed, seeing runner number 3 take off, yelling hit and handing the baton off…

At this point in the visualization, I opened my eyes. And guess what? Somewhere between 10 and 11 seconds had gone by since I started my sprint.

Amazing what your mind and body can achieve together.

Now, I'm not saying to live in the past. Don't just relive past glories like Uncle Rick in Napolean Dynamite. But do use past examples of success when you visualize. Put yourself back in those moments of victory and it will improve your workouts – and your life in general. Just don't forget to apply those feelings toward your present goals.

RFNH

Coach K

PS You need to get all the details of visualization to become a champion – in sports, in business, in life… You CAN get all the details in the Power of Concentration for Champions – http://www.makesyoufast.com/pocfc.html Go get what you need NOW.

PPS I hope everyone remembered to wear purple today - in honor of St. Urho's Day - the patron saint of Finland!

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Magic Slump Busting Secrets

Dear Friend,

Ever want to chuck the TV out the window when your favorite team is losing?

Actually, not even losing - blowing it... big time.

That's exactly how I felt watching the Wisconsin Badgers stink up the court in the first round of the Big Ten Tournament last week. A typical one and done.

One of the main reasons that Wisconsin has lost their last 3 games is that guard Kammron Taylor has been off - way off. Talk about a slump. Want to know how bad?

Taylor, who is one of the keys scorers for the Badgers, was 0 for 6 shooting field goals and 0 for 1 on 3 pointers. Ouch. All he could come up with were 3 points off of free throws. Not a great showing for a really good player. No wonder they lost.

After the flight home - I'm sure it was a long flight - Kammron may have seen a light at the end of the tunnel - a magic light.

In fact, he saw Magic - as in Magic Johnson at the airport. After being introduced to one of the greatest basketball players of all time, Mr. Johnson offered Mr. Taylor some advice.

"When things aren't going right, you need to spend even more time working by yourself."

What did this mean? Well, it seems that Kammron had been falling into some old habits - shooting habits that were hurting his game. His coaches noticed it, his father noticed it, heck, even his mom noticed what he was doing.

Specifically, Taylor's bad habits included - releasing his jump shot too low, fading to his left as he released the ball and jumping forward, backward or to the side as he jumped... all habits that he had early in his career. And now they were back... and killing his game.

So, what Magic really told Kammron was to go back to basics. Take the extra time to get into the good shooting habits again.

In the Power of Concentration For Champions, there is an entire section devoted to finding your bad habits - the ones that are keeping you from being a champion - and replacing them with good habits - the ones that will help you win. Seems like Magic may have heard this advice before and that Kammron could have benefitted from this power a bit earlier in the week.

Good advice is good advice - it may even work like magic.

Run Fast Not Hard

Coach K

PS Just a reminder that the price of the Power of Concentration For Champions will go up after the first 100 copies go out the door. Don't wait to get yours here http://www.makesyoufast.com/pocfc.html

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Why Your Dreams Will Never Come True

Dear Friend,

Late Saturday night I heard the most profound statement I have come across in a long time. And you'll never guess where I heard it...

I was sitting in my family room in front of the fireplace when my kids found a movie that they wanted to watch on TV. Let's just say that I wasn't all that impressed with their choice. In fact, I won't even admit to you that I watched it... it was that bad.

But, hey, part of being a good parent is sitting through stuff that you wouldn't normally do... all for the love of your kids. So, I watched with them... and had fun of course.

But, I have to admit that after I heard this line in the movie, I was pretty much zoned out til the end. The line was that meaningful to me - in an otherwise meaningless movie.

Are you ready for this one? It knocked my socks off (well, one sock, I'm still in the boot):

"Dreams don't come true. You have to make them come true."

Wow. Doesn't get much truer than that, does it?

Do you have dreams? Of course you do - and if you don't you should get your head examined, because without dreams there's not a whole lot to stick around for...

But, have your dreams come true? Probably not. And this is the problem that most people have: they have dreams but they wait around forever for them to come true. Well, unless you are extremely lucky, it ain't gonna happen.

Look again at the second part of the movie line. "You have to make your dreams come true." And there lies the secret: you must take action.

Only you have the power to make your dreams come true. You must be the one to make a conscious decision and act. Take a step forward and move closer to realizing your dreams every single day. Your life will be better for it.

I'm still not going to tell you the movie. No way. And if you can figure it out, you'll probably keep it hush hush anyway. You won't want to admit that you watched it either.

RFNH

Coach K

PS You've waited long enough to take action. A lot of people just like you have moved towards realizing their dreams with The Power of Concentration For Champions. Get yours NOW at http://www.makesyoufast.com/pocfc.html

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Don't Get Sand Kicked In Your Face

Dear Friend,

I was visiting my parents a few weeks ago and stumbled across my comic book collection from the good old days. As I flipped through some of the classics - X-men, Amazing SpiderMan, Conan the Barbarian - I couldn't help but stop at the ads.

Great ads in comics - how many of you have bought something out of them? I know I did. C'mon - the x-ray glasses, the 7 foot Frankenstein monster, the real live submarine... don't tell me that some of those didn't tickle your fancy. (Did anyone ever get the submarine? I'm curious about that one to this day...)

But I digress - big shocker there.

The reason I brought this up was because of one particular ad - a Charles Atlas ad. Remember the one? Skinny kid gets sand kicked in his face, goes home, orders the Atlas body building program, goes back to the beach buff and tough. I'll never forget that one.

So, what does this have to do with speed training? Enough reminiscing already Coach K...

All right, here's the deal. Sand. Yup, that's want I meant to write about today.

Remember back in January I wrote about Texas Tech receivers catching tennis balls at 60 mph from a pitching machine? Talk about your power of concentration... If you missed that email - or any of them - you can find it on my blog at http://www.makesyoufast.com/speedblog.html

Anyway, seems the Red Raiders of TT have another training regimen to help their recievers run fast and stay healthy through the season.

There, right next to the practice field in a sand pit - 40 yards long. Hey, everything's bigger in Texas...

Football players spend their summer running and jumping the length of the pit to build strength in their ankles and knees. The unstable surface is excellent for developing power and speed.

Ever run at the beach before? It'll kick your buht right away, especially if you are barefoot.

And that's where this all is leading to. Doing the balance, strength and power exercises in Ultimate Insider Speed Training Secrets while in the sand can add a whole nother dimension to your training. Try it out the next time you hit the beach - or any other sand you can find.

Just make sure the kitties haven't gotten there first.

Run Fast Not Hard

Coach K

PS Going on Spring Break? Planning on fun in the sun? Don't forget to pack your copy of Ultimate Insider Speed Training Secrets to give yourself a serious workout on the beach. Don't have yours yet? Get off your duff. All you need to do is place your order at http://www.makesyoufast.com/order.html Think of the attention you can get on your very own muscle beach...

PPS If you are going somewhere warm, think of poor Coach K. I'll be here, stuck in the Great White North - writing emails just for you...

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Never Do This When It's Cold

Dear Friend,


I'm sitting at my computer tonight, listening to the rain fall on the windows of my house. Unfortunately, that sound is soon going to disappear - as the rain turns to snow...

Typical Wisconsin March weather, 60 degrees over the weekend and the forecast (there goes some thunder...) for the week includes highs in the 30's and a chance of snow every day. Craziness makes me wonder why I choose to live here year round...

Speaking of crazy weather, two weeks ago it was thundering and lightning while it snowed.. go figure...

Anyway, just like my kids were ready to break out the shorts and tanktops on Saturday, I am always ready to jump right out during this time of year and start sprinting. After a long winter with tons of the white stuff, nothing is more tempting than to get out and crank up the speed and intensity as soon as the snow melts off.

But, this might be the worst thing you can do.

Doing sprint or speed work in the cold can be hazardous to your health - or more specifically to the health and well-being of your hamstrings.

So, how cold is too cold?

First of all, let me take a step back. You can sprint in the cold weather - as long as you stay under 100 % intensity. Intervals, build-ups, many of the workout routines in Ultimate Insider Speed Training Secrets work great in the cold. Even hill sprints work well cuz you're not at full out sprinting speed...

But, working on pure speed - going full out - in temperatures under 50 degrees can be dangerous. And here's why...

Full speed sprinting when it is cold is a great way to pull your hamstrings. Even if you don't tear it completely, the cold weather can cause micro-tears in the muscles and those micro-tears can add up over time - in other words, you could be running fast months down the road - in perfectly warm weather - and blow the ol' hammy. This is actually where a lot of these injuries come from. Running too fast when it is too cold.

Now you may be saying: I did a proper dynamic warmup just like you showed my in your speed training manual. I am wearing compression shorts to protect my hamstrings. I've never had problems with my hamstrings before...

Hey, it's your call. But, I've seen a lot of pulled hamstrings from training in the conditions I talked about above. Warmups, lycra shorts, etc. can help but I wouldn't count on them in the cold. Your hamstrings just can't get warm enough in cold conditions...

So, you have a couple of options: Live where it never gets too cold (hmmmm there's a thought)... wait til the weather warms up... train indoors... keep your training under 100% intensity. Or, risk it all by not taking my advice.

RFNH

Coach K

PS When you want to find the workouts that are safest when the weather ain't the greatest, get Ultimate Insider Speed Training Secrets at http://www.makesyoufast.com/ultimateinsiderspeed.html
Why not go there now...

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Have You Had The Most Common Athletic Injury?

Dear Friend,


I couldn't believe it. I made page one of the Wisconsin State Journal.

Right there on Friday, first column, color picture and everything.

Now before you run out and buy a whole bunch of copies, let me be perfectly honest with you...

OK, so I wasn't even mentioned in the article. And it wasn't my picture at the top of the page. But, the article talked about something that I have been saying for years... something that those of you who have bought Ultimate Insider Speed Training Secrets already know...

Balance is the key to preventing ankle injuries.

You probably already know that ankle sprains are the most common injuries in sports. A new study published in the American Journal of Sports Medicine offers a simple way to prevent them.

Work on your balance.

Tim McGuine - who was the athletic trainer at the last high school I coached at - and Jim Keene - former MD to University of Wisconsin athletics - conducted the study. They had a number of Wisconsin high school basketball and soccer teams do an in-season balance training program and you know what? The teams who worked on balance saw a 40% decrease in ankle injuries.

(Unfortunately you know that I landed in the unlucky 60% recently)

A 40% decrease is huge. And that was using only a short in-season program. Imagine how you could decrease you chance of ankle injury if you spent just a few minutes doing balance exercises all year round. In fact, following the 11 balance exercises detailed in Ultimate Insider Speed Training Secrets could make all the difference.

What kinds of exercises work? Here is a simple example (this is a freebee - not included in my speed training manual - hey, I like to overdeliver...)

Stand on one foot. Throw a basketball back and forth with a partner. Or, throw it against a wall and catch it on the rebound.

Balance exercises like these do two things for you. The first, simply put, is that they strengthen your leg muscles. But that's not the most important factor.

The second benefit of balance training is that it develops muscle memory. In other words, your body learns to recognize and respond to an unbalanced state - the state you are in during most sporting events. Your body is able to react more quickly to being unbalanced - it's been in the situation before and knows how to adapt.

Do yourself a favor. Add balance training to your workout and prevent the most common of athletic injuries. Or, ignore me and run the risk of losing 3 to 6 weeks of your season.

And sadly, no, it wasn't me in the paper. But it could have been. I could have given a great interview...

Run Fast Not Hard

Coach K

PS Can you dare to run the risk of a season interrupting - or ending - injury? The balance section in my speed training manual alone is worth the price of the whole package. Hotfoot it over to http://www.makesyoufast.com/ultimateinsiderspeed.html today because you never know when your ankle may go...

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

What Crutches Are You Using?

Dear Friend,


On Tuesday I had had enough. Hobbling around on my crutches, taking forever to get from point A to point B, not being able to carry anything, using up a parking space from someone who really needed to be close to the front door...

And so I did it.

I threw away my crutches. And believe me, it was not as easy as it sounds.

There I was, standing in my office, decision to junk the crutches already made... and I couldn't bear to put any weight on my booted foot to take a step.

Now, this wasn't due to the injury. The doctor had already told me I could start walking in my boot as soon as I was ready. I wasn't doing anything stupid to make my ankle worse or injure myself permanently.

No, the reason I couldn't put weight on my foot had everything to do with fear - I had become comfortable using my crutches to bear my weight and hadn't put pressure on my bum leg since I wrecked it.

There I stood, short of breath, heart racing, sweat breaking out on my brow - all over taking one step, all over putting my full weight on the ankle that hadn't had to do anything for over a week.

I had never been hurt seriously before. This was unknown territory to me.

And, it was one of the hardest things I ever had to do.

When I finally did muster up the guts to take that step - the fear rose up in me. Would it hurt? Could it bear my weight? There were so many unknowns. So, I stepped gingerly and slowly - getting up the gumption to go for it... and guess what happened?

It didn't hurt at all.

I had wasted all of that worry, all of that energy focusing on the negative. Focusing on the fear. Unwilling to step out of my the comfort zone of my crutches. All for nothing.

The Power of Concentration for Champions talks about this very thing. One whole section is devoted to the fact the it takes as much energy to be a coward as it does to be courageous. Nothing could be more true. And I proved it this past week.

What about you? What crutches are you using? Are you safe and sound in some comfort zone, afraid to step out, worried about getting hurt? Is the fear of pain and being uncomfortable keeping you from moving forward?

Take it from me. Break the barriers, conquer your fear and move out into new territory. I guarantee that it's not as bad as you have imagined it to be.

RFNH

Coach K

PS I feel that my mental toughness grew leaps and bounds on that day... all through a simple decision to conquer fear. Find out all the details on being courageous and achieving everything you've always wanted by checking out http://www.makesyoufast.com/pocfc Get your copy of the Power of Concentration For Champions or stay sheltered and afraid of the unknown. Remember that I burned a limited number of copies of this ground-breaking program - and they are starting to move - fast.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Primary Suspect In Death of Twin

Dear Friend,

Over lunch yesterday, I picked up the daily paper - I usually don't look at very much of the paper, too much bad news...

And right there in black and white was more bad news, the top story on the sports page made my jaw drop and my eyes pop. 44 Year Old Former Major Leaguer Dead From Stroke.

44 years old and having a stroke? Former elite athlete dying at such a young age? I couldn't believe it so I read on...

Kirby Puckett. Hall of famer. World Champion with the Twins. Golden Glove winner. Dead.

I still couldn't believe it but then I read a quote from an instructor for the Twins and the lightbulb went on in my head - 'The last few times I saw him, he kept getting bigger and bigger and bigger, and we worried about him.' said Tony Oliva.

Ding! Ding! Ding! Now I knew the likely culprit - obesity is a huge contributing factor in strokes.

Have you noticed that many retired pro athletes put on weight - a lot of weight? Why do you think that is?

To me, it all boils down to the change in activity levels after they leave the game. Most importantly, their decline in high intensity exercises - like the sprint workouts covered in Ultimate Insider Speed Training Secrets.

Think about it. Through high school, college and the pros, these athletes competed at high intensities almost every single day. And then they stop - and most don't change their eating habits accordingly...

I remember a few years ago, I went into a bar in Madison with some friends and happened to meet a former Wisconsin Badger football player. This guy was shooting pool upstairs and I couldn't believe who he was after we were introduced. He had just played the last season, broke school records, led the Big Ten as a defensive back - and now he was huge...

Not muscle huge - just fat. I felt bad at my initial reaction and fought the urge to ask what the heck had happened to him. It had only been a few months.

I've even seen it happen in athletes who graduated from high school. Their first summer without high intensity workouts can add 15, 20, 30 pounds of lard - easily.

Most of us aren't all that different are we? We worked out with high intensity - sprinting, jumping, strength training for a lot of years... and then most of us stopped. We got sucked into the cardio craze and watched ourselves gain the weight - just a couple of pounds a year - until we were not in the shape we wanted to be in.

The good thing is, it's not that hard to reverse the process. Add some speed training - for ideas look at How To Sprint and Ultimate Insider Speed Training Secrets - to your workouts and watch your body return to the way it used to be. Lean, strong and healthy.

And, by the way, if you're a youngun who hasn't left the high intensity world yet... don't! Keep the intensity up. It's easier to maintain your shape than to try to get back into it.

Run Fast Not Hard

Coach K

PS How long will you wait to do something about the shape you are in? Ready to add some high intensity training to your workouts? Then get your copies of my speed training manuals today at http://www.makesyoufast.com - Or, stick with the alternative - stay slow, overweight and unhappy. Is the choice really that hard to make?

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
http://www.makesyoufast.com

Speed Training From the Dark Side

Dear Friend,

Monday morning at 8:30 am I began my descent into the dark side.

There I sat on a table in a cold sterile room as a black plastic, metal and neoprene boot was strapped to my left leg. I felt like Darth Vader taking his first step toward becoming more man than machine...

(Insert heavy breathing here - how the heck do you expect me to spell Vader breathing anyway?)

So, what was going on? Was I truly turning toward the dark side of the force? Beginning to dress for the 2006 Star Wars convention? Or maybe dressing like my favorite Spaceballs character - Dark Helmet.

No, none of the above was true... I was being fitted for my support boot. The first step toward tossing my crutches... and fully healing my ankle.

"Ahhh", I thought, "won't be long til I can do exercises from Ultimate Insider Speed Training Secrets and How to Sprint now..."

But, my world crashed down - just a little bit - when the nurse said:

"Now, stay on the crutches with the boot until you are pain free. The boot will really restrict your movement and keep your ankle safe and stable..."

"Aw, crud", I thought, "maybe I won't be tackling any Ultimate Insider speed training or sprint drills after all...
Then came the words that were music to my ears...

The nurse continued with: "You should work the ankle up and down, flex the toes up toward your shin. Just don't move it side to side. Flexing it will help it heal faster, keep range of motion and pump the swelling out."

Yes! No better words could have been spoken - except for "you are 100% ready to go"

Foot flexion is one the the greatest ways to improve you speed - there is a whole section on it in Ultimate Insider Speed Training Secrets. At least I can foot flex my left ankle while I'm still in the boot.

Flash forward 2 hours. Sitting at my desk, booted foot propped up on my desk, toes flexing happily up towards my shin. I could almost feel myself getting faster. And all without the heavy breathing...

I suggest that you learn to run faster too. You can get the inside scoop - the exercises that work, the techniques to practice and the workouts to follow in Ultimate Insider Speed Training Secrets and How To Sprint. Buy your copies now at www.makesyoufast.com

Run Fast Not Hard

Coach K

PS Don't forget the mental part of running fast - detailed in the Power of Concentration for Champions CD series. Concentration and focus can make up 50% or your athletic performance. The physical tools won't do you much good if your mind is "not right". Go to www.makesyoufast.com/pocfc.html NOW to get the facts behind speeding your way to a championship.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
www.makesyoufast.com

Why I Feel Like I'm Back In College

Dear Friend,

Staying up late. Writing and typing with no time to spare. All I need now is some macaroni and cheese with tuna fish or some snack Ramen to make me feel like I am back in college.

Well, I did it. Even with techical snafus, two all nighters and my foot swelling up to the size of a Sasquatches, I finished.

The Power of Concentration for Champions is now available.

Want to putt like Tiger Woods? Kick game-winners like Adam Vinitieri? Lead championship-winning last minute drives like Brett Favre (OK, except for last season)?

Want to become the "go to" player? The one the team looks to when the shinola hits the fan?

Find out the keys to focus, mental toughness and concentration. The things that set championship-caliber athletes apart. Click here to get all the details for yourself.

More to come. I've got to grab some sleep, some NSAID's and rest my keyboard tapping digits. Until tomorrow.

RFNH

Coach K

PS Watch for some more big changes coming to www.makesyoufast.com soon...

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
www.makesyoufast.com

The Truth About Competition

Dear Friend,

I came across a quote today that will blow your mind. Its power lies in how simple it is...

Like I said yesterday, blowing out my ankle really sucks. Here I am again today, having to sit with my foot up - above heart level - trying to keep from going stir crazy...

I'm used to moving around a lot more than this but I've taken the opportunity to catch up on some reading that I wanted to do. If you are not reading continuously, you are missing out. I once heard Matt Furey say that you can judge a person's success by the size of their library - and I'm a firm believer.

Anyway, the quote. Here goes:

"Competition is nothing but a continuous presentation of problems" James E Loehr

If you're like me, this is an entirely new way to think about competing. But, also like me, if you stop to think about it, this quote rings true.

Competition really is nothing more than a series of problems to solve, obstacles to overcome. If you solve all the problems and overcome all of the obstacles you will come out on top - a champion.

I would only change one word of this quote to make it even more true. Wanna bet which one?

Look at the quote again but change the word "problems" to opportunities. I like this positive look at competing a bit more.

Now, we can say this: Competition is nothing but a continuous presentation of opportunities. Take advantage of these opportunities and you will always "win".

Think of the opportunities you come across when you compete. The opportunity to break a personal record, the opportunity to improve, the opportunity to take yourself places that you have never been before and perform at levels you never thought possible. The opportunity to overcome obstacles, to face challenges, to have the courage to try - and possibly fail in pursuit of your goals.

Always looking positively at competition will take you far. If you set your mind to think in this positive manner you will eventually succeed. Feeling like you love competition will put you in a state where you can perform at your peak - relaxed, calm, "in the zone." Performing at your peak will bring you success which will make you love competition even more. See the beauty of this cycle?

Having the opposite feelings during competition will bring the opposite results. The more you fear,dread and hate competition, the more this will become your reality. You will compete afraid, set yourself up for failure and enter a vicious cycle of negativity.

Choose to take control of your own mental state while you compete, or never reach your peak performance.

Wow. Getting a bit deep here for a Friday night, so that's it for now.

Run Fast Not Hard

Coach K

PS You must learn to concentrate and focus to keep your thoughts and feelings positive while competing. Remember to watch www.makesyoufast.com on Sunday for THE tool that will help you get there.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
www.makesyoufast.com

How These Crutches Have Made Me Faster

Dear Friend,


I've been gimping around for four days now and I have come to one conclusion...

Being on crutches sucks.

For 37 years I made it without having to use them. Now I can't wait to give them the ol' heave ho.

But, guess what. There is an upside. My right leg - the fully functional one - is getting one heck of an extended speed workout.

How you ask? No, I'm not going against doctors orders - my blown ankle is still in a cast and I'm not doing anything to permanently disable myself - but I have been noticing that my right lower body is working overtime.

First of all, I have found myself balancing the majority of the day. Ironing is an adventure, so is brushing my teeth, showering... pretty much anything. Really working the stability of my right side - from my foot all the way up through my hips and core. You can find out more details on this in Ultimate Insider Speed Training Secrets.

Second, bending down to pick anything up - shoes - well, one shoe -, the ice cubes I spilled, my crutches - has led to a huge number of single leg squats - one of the key strength exercises in Ultimate Insider Speed Training Secrets.

Finally, no elevator in my house means many trips hopping up the steps - working the heck out of my right ankle joint and building some nice explosiveness - again, as recommended in Ultimate Insider Speed Training Secrets. Also some pretty explosive hops off of one foot to get into my wife's Expedition - my car has a stick and therefore a clutch... it's a no-go for now.

So, I guess this experience isn't a complete waste after all. My right leg has always been just a little bit weaker than my left - what a great opportunity to let it catch up.

RFNH

Coach K

PS Thanks so much for all of the emails. I will be getting back to some questions soon - right after the launch of my new product on Sunday... watch here for all the details. Or, better yet, hop on over to www.makesyoufast.com to begin next week out right.

PPS Good luck to all of you competing over the weekend in track and field, hockey, basketball and wrestling. You know who you are...

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
www.makesyoufast.com

Did You See This Olympic Disaster?

Dear Friend,

"Are you watching the Olympics again?" my wife asked late last Friday night. "Why don't you just check the results online and go to bed?"

I looked at her in utter disbelief. Cheat? Miss out on the thrill of victory - the agony of defeat? It would be worse than reading the last chapter of a good mystery book...

Couldn't do it. Had to watch. Something in me was screaming for some more drama, needed to root for some more underdogs, had to see if any more Finns won medals. Craving some more stories of athletes overcoming obstacles to become champions.

So, there I was, glued to the set watching the finals of the women's giant slalom - remember, I'm not really a ski fan. The event didn't matter, the stories and the athletes did.

This particular race ended in disaster for a lot of the favorites. Why?

Cuz it was snowing and foggy on a big part of the course. Imagine coming down the slope at 45 mph and not being able to see 2 feet in front of your face... not to mention get through the gates to stay in the race - and keep from breaking your neck.

Anyway, one the of first skiiers I saw was Nicole Hosp from Austria. She had just started her run when disaster struck - or so I thought. Going through a gate, she lost her grip on the ski pole in her left hand and the strap slid all the way up her are, above her elbow. What would you have done?

Most of us would have probably thrown in the towel. Quit. Skiied off the course. But not this athlete.

I watched as she grabbed the strap and slowly worked it back down to her hand - all while continuing to race. Gutsy - I thought.

But, there was no way she could compete after losing that much time - or was there? She didn't give up. She attacked the rest of the course and wound up in 2nd place. Although she didn't maintain that place and medal - it was a great example of why not to give up.

Other skiiers followed. Some were successful - like American Julie Mancuso who won the gold. Some were not.

What was the difference?

Confidence. Focus. Ability to ignore the crappy conditions - or a lost pole - and race the way they had dreamed of for their entire lives.

Well friend, I guarantee that all of the racers had visualized that Olympic race a thousand times in their heads. But, the winners, those who could deal with the adversity had also focused on winning under less than perfect conditions. The champions had seen themselves win in fog, and snow, and rain. Win with faulty equipment or one imperfect gate - but win anyway.

When you visualize your goals, you should see yourself being successful. But also throw yourself some curveballs - see yourself overcoming obstacles while winning and they won't be a surprise when you actually run into them.

Run Fast Not Hard

Coach k

PS Patience is wearing thin. Many of you have emailed and asked "When is the Power of Concentration For Champions" going to be released?" All I can say is "Patience, grasshopper..." Or, just check out www.makesyoufast.com this coming Sunday to get all the juicy details.

Copyright, Tim Kauppinen, 2006

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2006,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.


Tim Kauppinen

248 Merrick Terrace Dr
Marshall, WI 53559 USA
608 655 3800 Phone

tim.kauppinen@makesyoufast.com
www.makesyoufast.com