Coach K's Speed Blog

Should You Listen to Music During Workouts?

Dear Friend,

'music is a necessity to keep you motivated to get through monotonous workouts...'

I couldn't believe it this morning when I read this quote in an article about the new Nike-iPod product.

Seen these yet? Hook an iPod up to a small sensor that fits in the sole of the new Nike running shoe. Let's you control your music and track all sorts of data - downloadable to your computer.

Now, the data part I can see but what about that music quote?

Do you need music to get through your workouts?

First of all, if you are simply 'getting through' your workouts, it's time to find a different way to exercise. If it ain't enjoyable, why are you doing it? Your workouts don't need to take long enough to get boring anyway...

And, if you're workout is monotonous, there's a problem. Your workouts don't need to take long enough to get boring anyway...


I can tell you that I have never been bored during a sprinting workout - especially when running hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html Never classified one of those workouts as monotonous... get there, get it done and get out...

And therefore, I don't listen to music while I do it.

Now, I've spent many a year in weight rooms with the stereo cranked - although I'm not sure it ever did anything for my performance. But, hey, everyone else did it, didn't they? And, I've hooked up the headphones on the cardio machines also.

But, aren't you missing a huge piece of your workout when you do this?

Remember that at least 50% of your performance can be tied to the mental side of training - some may even say the spiritual side - the stuff that goes on inside your head while working out.

Jamming music to keep you going pretty much shoots your chances at focusing on the mental side of things.

Hey, if music is the only thing that keeps you working out - then, by all means, do what works for you. But, make sure you're just not following everyone else's lead. Try cranking up the intensity, not cranking the tunes, and see if you improve your results.

Run Fast Not Hard

Coach K

PS When you find it's time to march to a different drummer check out http://www.makesyoufast.com for the best high intensity exercise products to bring excitement and quick results to your workouts.

Jamaican Key To Running Faster

Hello Friend,

Got a chance to watch a pretty impressive sprint today on the BBC.

Asafa Powell, current co-world record holder in the 100 meter put on a great show as he cruised to an easy victory in England. He ran 9.77 - tying his own world record.

Unfortunately, the other co-owner of that record - Justin Gatlin - is injured and did not race.

After the win, Powell said he can run faster. He can break the world record. He can run as fast as humanly possible.

That is, if he can stay relaxed.

This is an important theme that runs through Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html

Running relaxed is the key to running fast. Less wasted energy, you know.

Asafa said that he ran much more relaxed in this 9.77 outing than during his first one in Athens earlier this year - but he didn't get a good start this time.

Imagine what he can run with a great start and a relaxed sprint. Hey, there's another key that I won't detail today...

Don't take it from me. Take it from the fastest man alive - run fast, not hard.

Coach K

PS Want to know the exact details about running relaxed? Go to http://www.makesyoufast.com/ultimate_insider_speed.html to get these and other closely guarded secrets of running faster.

How To Avoid Heart Attack and Stroke

Dear Friend,

The list of evidence for ditching aerobic training and diving into high intensity training - like hill sprints - just keeps growing and growing...

The latest: a study done at the Norwegian University of Science and Technology looked at the effects of aerobic and high intensity interval training on metabolic syndrome.

You've probably heard of this in the news lately. Metabolic syndrome includes high blood pressure, obesity, high cholesterol and insulin resistance - a person with 3 of these symptoms qualifies as having the syndrome.

And guess what? Metabolic syndrome increases your risk of heart attacks and strokes dramatically.

Ok, back to the study. The first group did moderate aerobic exercise - 40 minutes at 70% intensity, 3 times weekly for 16 weeks.

The second group did higher intensity interval training - 4 intervals of 90 - 95% intensity with 3 minutes of active recovery, 3 times weekly for 16 weeks.

The results are amazing.

The interval group increased HDL (good) cholesterol levels and improved fasting glucose levels. It also had a reduction in body mass index - how fat you are for your height...

Even more amazingly, after only 16 weeks 1/2 of the high intensity group trained themselves right out of Metabolic Syndrome. Greatly decreasing their risk for heart attack and stroke.

And another interesting tidbit: more of the interval training group stayed enrolled in the program - they were seeing results and weren't bored to tears...

Whew. All of that from one study. If you aren't fired up about high intensity yet...

Anyway, I'll keep you up on all of the latest and greatest research that I come across. Even though I don't need any more convincing... I'm hooked and have seen the results myself.

RFNH

Coach K

PS If this info is the straw that broke the camel's back, go to http://www.makesyoufast.com/uphill_fitness_training.html so your body can start enjoying the benefits of high intensity training... or, you can follow the same old aerobic training methods and keep getting inferior results...

Work Out While Taking It Easy

Dear Friend,

I was working with one of the athletes I train today and he reminded me that he is leaving on vacation to Colorado for the next 9 days... and he'll be camping...

Needless to say our scheduled training sessions will be interrupted.

So, what can he do to keep progressing while he is gone? He won't have access to equipment, a track or a gym. Here are a few of the suggestions that I gave him:

1. Run stairs
2. Do dynamic warmups
3. Do in place jump circuits
4. Do body weight exercises
5. Stretch for flexibility

All of these workouts take little time, need little or no equipment and still bring about top notch results.

If you have a vacation coming up - or just can't get to the gym - try these workouts on for size. I guarantee you'll love 'em.

RFNH

Coach K

PS Uphill Fitness training gives the details on workouts 1,2,4 and 5 above. Ultimate Insider Speed Training Secrets covers workouts 2,3,4 and 5. Both available at http://www.makesyoufast.com

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

Flying Tiger Rips Up Swiss Track


Dear Friend,

I couldn't believe my eyes when this 'flying tiger' ripped up the track in Switzerland - running the second fastest 200 time in history in the process.

You may not know his name yet but I bet you will by 2008.

You see, that's when Xavier Carter plans to take on the world's best in the Bejing Olympics. And he may already be on the fast track to the gold - even though he is only 20 years old.

20 years old and running faster times than Michael Johnson - the current 200 and 400 meter world record holder - was at that age.

20 years old and just starting to concentrate on track full time. In high school he was a 3 sport athlete and, up until this summer, played football and ran track at LSU - tiger, get it?

Carter made another statement at the NCAA championships this spring - he won the 100 meter and 400 meter (races run only 30 minutes apart) and ran with 2 medal winning relays. This made him the first athlete since Jesse Owens to win 4 medals at the NCAA championship. Not bad company to be in...

And all of this while doing track part time - he is still refining his sprint technique and hasn't done a full year of track training yet... it's quite possible that he could win the 100 and 200 golds like Carl Lewis and Archie Hahn - http://www.makesyoufast.com/how_to_sprint.html - have done.

So, what does this have to do with you?

Even if you are not a track and field fan - shame on you - you can learn from Xavier's recent decision to focus on his goal of an Olympic gold medal - and possibly a world record.

He has a vision. A vision to be the best in the world. But, as the Japanese say:

'A vision without action is a daydream...'

So, Mr. Carter has taken action. He is taking the first steps toward reaching his goal. He is a 'doer'.

Watch this athlete over the next two years and see a shining example of what taking action and focusing on a goal can do...

RFNH

Coach K

PS You have only 2 days left to take advantage of the special pre-release pricing on Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html After it starts to ship on Wednesday, there's no guarantee how long til the cost of getting in primo shape starts going up and up and up...

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 To Do With a Mountain Meltdown

Dear Friend,

There was no way that this American could come back and win the Tour de France... but here's how he did.

Yesterday, Floyd Landis became only the third American to ever win the Tour de France. And he sure didn't do it the easy way.

First of all, Landis announced during the race that he has arthritis in his hip from an old biking accident. So bad that he will have the hip replaced with an artificial one in the next couple of weeks. But he didn't use this as an excuse.

Secondly, Landis had a horrendous day in the mountains that should have ended his chances for a victory. The media called it a mountain meltdown and counted him out because he fell 8 minutes behind the leader. Landis didn't listen to the media...

So, what would you have done with these two strikes against you? Packed it in? Gone home? You would have had plenty of excuses, you know. Nobody would blame you for not winning with those obstacles to overcome.

Or, would you, like Landis, find a way to win anyway. Overcome the obstacles, beat the odds and outperform your peers on the biggest stage in your sport.

Which would you have done?

Landis attacked his obstacles. He made up almost the whole 8 minute deficit in one stage - pulling within 30 seconds of the leader. You can bet that 'can't' never entered his conversations going into that one.

Doesn't matter if you are into cycling or not, this was one courageous effort. You should strive to do the same. When stuff goes wrong on the way to your dreams, don't sit and whine about it. Do something about it. Attack the problem with ferocity.

Even if you don't end up with the yellow jersey, you'll know that you did everything in your power to be a winner.

RFNH

Coach K

PS You can bet that Landis used hill sprinting in his training - even though he was on a bike. Get into Tour shape yourself by getting Uphill Fitness Training at http://www.makesyoufast.com/uphill_fitness_training.html The coveted yellow jersey awaits...

PPS American cyclists must like overcoming the odds. The 3 Yanks who have won the tour all had health issues to battle - Greg LeMond was shot, Lance survived advanced testicular cancer and Landis rode on an impossibly bad hip... inspirations all.

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 Super Bowl Champs Run Fast

Dear Friend,

Most people go about increasing their stride length in the wrong way - a way that makes them slower...

Building stride frequency and stride length are the two ways you can run faster. Yesterday I talked about ways to increase your frequency - today is about stride length.

Even though stride frequency is probably one of the most important factors in running fast, stride length also plays a part. And a big part if you increase it the right way...

A lot of people hear that stride length will make them faster - so they try to reach farther on each stride. Bad move. It will lead to over-striding and braking.

The only real way that stride length will increase your speed is by pushing off harder with each stride. In other words, stronger pushes will propel you forward for a greater distance with each stride.

So, how can you do this?

I ran across one method while reading about Steeler linebacker James Farrior - 230 odd pounds, 10 years in the NFL and still runs a 4.58 forty. Not bad - not bad at all.

One method that this player uses is to run with a parachute strapped to his waist. This chute provides resistance which makes his legs stronger. Stronger legs lead to a greater push with each stride. Greater push equals longer stride length. Longer stride length equals more speed.

But, here's a better way. There's really no reason to strap a piece of colored silk around your waist. If you want to add resistance to your sprints all you really need is a hill. Running hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html - will bring you all of the benefits of running with a chute without needing any special equipment. Just a good ol' fashioned hill.

If you want to improve your stride length, do it the right way. Don't reach further and farther to pull yourself forward - this is slow. Use resistance sprinting to build strength and power in your legs to push your body further with each step.

Run Fast Not Hard

Coach K

PS Hey all you distance runners out there. Remember that an increased stride length will knock time off of your 5 and 10k's (and longer races) as well. You can also take advantage of the incredible results of hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html - no matter how far you run.

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

9 Month Old Overspeed Training

Dear Friend,

'He's running,' my wife exclaimed. 'Oh, no.'

Not only has my 9 month old son learned to walk early - he's now decided he should start running.

Now, 9 months is way too early for him to be this mobile. We thought we had a few months more at least of having him contained and easy to corral.

But, no such luck. The little speedster is all over the place - and already a pro at getting into things he shouldn't.

Oh well, life would be boring otherwise.

I saw the same scene that my wife did we she made her 'running' comment. And what I saw reminded me of a great way to learn to run fast - something that my 9 month old is doing quite naturally.

The method involves overspeed training.

You see, when my son starts moving forward, his little legs go faster and faster, trying to keep him from falling over on his face. His feet are forced to turn-over quickly to keep him upright.

You can use the same technique to run faster.

Most overspeed training uses this same concept. Fool your legs into moving faster to keep you from falling on your own face and your stride frequency increases.

How can you train overspeed? The three most common methods are:

1. Running down hills - as explained in Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html

2. Running down stairs - explained in Stair Climbing Fitness - included as a FREE bonus when you purchase Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html

3. Being pulled with by a partner with rubber tubing

It all really comes to two ways to run faster: increase stride frequency and increase stride length. Overspeed training is a great way to achieve the former.

If it works naturally for children learning to run, it will definitely work for you.

Tomorrow I'll talk about a simple way to bump up your stride length.

RFNH

Coach K

PS Here's that link to Uphill Fitness Training again - http://www.makesyoufast.com/uphill_fitness_training.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

Is It Too Late To Start?

Dear Friend,

I was doing some personal training with an athlete on Tuesday and we got to talking about the upcoming fall sports season.

What I didn't realize was how quickly the summer had gone.

High school football in this state begins on August 8th... less than 3 weeks away. The end of summer brings a whole bunch of other yearly milestones - other sports seasons, class reunions, Labor Day vacations... are you ready? Have you met your goals for the summer?

If you haven't reached the goals you set in the beginning of the summer - or haven't even started working on them yet - is it too late?

I say no. Not if you get started today and train the right way.

Let's take the football season as an example. When I was coaching a high school team, I preached and preached about how it was easier to stay in shape during the summer than to 'get' in shape once two a days started. And guess how many athletes listened?

True there were some. But most of the others had excuses... 'I didn't have time...', 'I had to work...', 'I can get in shape quickly...' Have you ever said any of these same things?

Like I said, there are almost 3 weeks until practice starts. Plenty of time to get into shape with right kind of training.

From experience, I have found that hill sprints are the quickest and most time effective way to get thy keister into shape. With only a few minutes per day and only a couple of days per week you can shed off some of the flab you got eating ice cream and cheese curds at the fair. You can build muscular strength, power and endurance and be ready for the start of the season.

And not just barely ready. You can actually be in the kind of shape it takes to 'wow' coaches and let them know you came ready to play.

I know, you may not be starting football in a few weeks, but that doesn't mean you can't set the same timeline. If you summer fitness goals have fallen by the wayside, there is no better time to start than now.

As Robert Anthony put it:

'Waiting is a trap. There will always be reasons to wait...The truth is, there are only two things in life, reasons and results, and reasons simply don't count.'

You can get results if you want them. It just takes a little bit of action and the fact of knowing that it is not too late.

RFNH

Coach K

PS Through heming, hawing and creating reasons not to let yourself be successful? Go to http://www.makesyoufast.com/uphill_fitness_training.html and see just how fast your fitness goals can be achieved.

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

Cardinal Rules For Sprinters

Hello Friend,

When I pulled my copy of Archie Hahn's book, How To Sprint - http://www.makesyoufast.com/how_to_sprint.html - out of my bag this afternoon, I was pretty ticked off...

That's because the cover had finally torn off.

I thought about all of the time I had spent finding a copy of this classic book and now mine was coverless. It didn't make me too happy.

But, then I thought about it. What was really important about the How To Sprint manual was what was inside the cover. An incredible treasure trove of information about running fast. So good, that I have read it at least a dozen times - and I find something new and important with each new reading.

So, I dug into the book again as a little refresher - and something on page 141 jumped out at me.

On that page, Hahn talks about the Cardinal Points of Training For Beginners. He spells out 4 questions that you should ask yourself before you begin sprint training.

They are:

1. Do I have constitution strong enough to sprint without risking my health?
2. Do I have the strength of will to train fully and profit from the training?
3. What sort of body exercises do I need most?
4. How should I train so as not to risk my health?

These questions work as well today as they did back in the 1930's when How To Sprint was written.

When you think you are ready to start training with high intensity - sprinting, running hills, running stairs, etc. ask yourself those four questions.

If you are really ready to make positive changes in your life, you'll be able to answer the first two questions with a resounding 'yes'. The third will help you focus on your areas that need most improvement and the fourth one, I'll answer for you...

Here is answer number 4. Warm up. Do short bursts of high intensity exercise with relatively long recoveries in between. Keep the volume low. Warm down and stretch afterwards.

Everyone can benefit from that kind of workout. Whether you're trying to shed a few pounds or shave a few 10ths off your 40 time.

Archie Hahn knew what he was talking about 70 odd years ago as you'll find out for yourself when you follow his advice.

RFNH

Coach K

PS The best way to benefit from all of Archie Hahn's knowledge is to get a copy of his sprint training classic How To Sprint. Speed over to get yours at http://www.makesyoufast.com/how_to_sprint.html

PPS Here's the link again to one of the rarest sprint training manuals out there - http://www.makesyoufast.com/how_to_sprint.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

Yoga Teacher Reveals Training Secret

Hello again Friend,

I had my doubts watching the 90 pound middle-aged woman walk up to the front of the room, but then she said something that whacked me up alongside the head...

Today I had the opportunity to do some simple yoga techniques in a business setting. The theme of the training was: you get stressed out in front of your computer all day... what can you do to relax?

Now, I know quite a bit about relaxation techniques, deep breathing and the like, so I wasn't expecting anything new to come up.

But, then, the yoga instructor did say something that made me straighten up and pay attention...

It went something like this:

'One of the keys to relaxing is to reduce the tension in your neck and shoulders. As they tense up they move up and forward, becoming painful and restricting the flow of energy in your body. You should instead keep your shoulders down and back - this is the key to staying relaxed.'

The reason this statement hit me is because of how similar it is to something I always say about sprinting.

It goes something like this:

'One of the keys to running fast is to reduce the tension in your neck and shoulders. As they tense up they move up and forward, wasting energy and restricting proper sprinting technique in your upper body. You should instead keep your shoulders down and back - this is the key to running relaxed.'

Huh. Sounds a bit familiar, hey?

Remember that fitness is fitness. The human body is the human body. Staying relaxed is staying relaxed. It doesn't matter where you hear the message from - a lot of what you hear is the same and is good advice to heed.

From old-timers like Archie Hahn - http://www.makesyoufast.com/how_to_sprint.html to modern day speed coaches like me - http://www.makesyoufast.com - to 'skinny enough to blow away in the wind' yoga instructors - we all teach the importance of staying relaxed to perform at your best.

Hear the same message from different sources? Probably in your best interest to pay attention.

Run Fast Not Hard

Coach K

PS Luckily I was open enough to learn something today from a rather unorthodox source - and I'm not afraid to start using that knowledge to make me perform better. When you are ready to flood your brain with new information, get to http://www.makesyoufast.com and pick up a few products that you can start benefitting from right away...

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

Run Fast or Get Eaten


Dear Friend,

On Sunday I got the chance to see one of the worst displays of sprinting form ever… by a guy trying his hardest not to get eaten.

Yes, eaten. Now, let me back up for a minute…

This weekend was just a bit warm and humid in Wisconsin – and the rest of the country too – so it didn't take a genius to decide to spend the afternoon in the cool, darkness of a movie theater. I took in the Pirates of the Caribbean with 3 of my kids and learned 3 things:

A six-year-old boy can eat a massive amount of popcorn.

My eight-year-old daughter is afraid of big creepy – looking members of Davey Jones' crew… proven by the fact that she spent most of the movie on my lap with her eyes closed.

Pirates – at least one of them – don't know how to run fast.

Early in the flick, Johnny Depp's character, Captain Jack Sparrow has the misfortune of being tabbed as a god to a group of island dwelling cannibals. Misfortune because apparently these people make a habit of cooking and eating their gods…

Through a series of events, Sparrow manages to escape and work his way to the beach where his ship, the Black Pearl, promises freedom. And this is where the true speed coach in me cringed…

I watched as the pirate rounded the corner, running for his life. But, oh, what running. Arms flailing, leaning back, head moving in all directions – even though he had a straight, level shot to his ship. It made for great comedy. Definitely not the way to run fast.

If this had been the real world, Mr. Depp would surely have been caught and eaten.

The only thing that saved him – besides there being 2 hours left in the movie – is that the cannibals were running with techniques that were almost as bad. Their arms were swinging side to side – wasting way too much energy when trying to go fast in a straight line.

With a little bit of technique training from Ultimate Insider Speed Training Secrets – http://www.makesyoufast.com/ultimate_insider_speed.html , the hungry islanders would have caught their meal for sure.

And, if the pirate had that training instead, he would have left his pursuers far behind…

Whether you are looking to run faster, or just get the most out of your workouts without getting hurt, look around you for examples of running fast – or not so fast. You'll be surprised at what you can find to fine tune in your own technique.

RFNH

Coach K

PS Aaaarghhhh, matey. You just never know when you may have to run to save your own skin. Make sure that you're ready by getting as fast as you can using Ultimate Insider Speed Training Secrets – http://www.makesyoufast.com/ultimate_insider_speed.html When you place your order, be sure to tell me that Capt. Jack Sparrow sent 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

Why You Are Like a Thoroughbred

Dear Friend,

From Kentucky Derby champion to promising Triple Crown contender to fighting for his life, the colt named Barbaro has been all over the news for the last few weeks.

It's really a tragedy that this horse completely shattered his lower leg at the beginning of the Preakness Stakes. But, it's really not a big surprise that these types of injuries are fairly common....

If you look at a thoroughbred, you'll notice that the horse's huge amount of weight is supported on relatively slender lower legs. Imagine the amount of power the horse generates when sprinting - and imagine the stresses placed on those fragile looking lower legs...

You're not that different. Your own lower legs take an incredible pounding when you are running fast. Your feet, ankles, shins and knees absorb huge shocks as you use them to drive your body forward.

And that's why it's so important to keep your lower legs strong if you want to run fast - and the reason that a great part of Ultimate Insider Speed Training Secrets is devoted to this subject - http://www.makeyoufast.com/ultimate_insider_speed.html . Not only will the increased strength and power make you move more quickly - just as important is the fact that strong lower legs will hold up to the beating you give them while training and competing.

I'll remind you again that the number one fitness related injury is the ankle sprain - with knee injuries not all that far behind. And we all know about the joy of shin splints now don't we? If you want your body to be able to train and perform to it's peak potential, you can't afford to ignore your lower legs.

As an athlete, you should think of yourself as a thoroughbred. Just don't put yourself in their shoes when it come to injuries to the lower leg.

RFNH

Coach K

PS Another great way to strengthen your lower legs - especially your ankles - is to run hills. Find out all the great benefits of hill sprints at http://www.makesyoufast.com/uphill_fitness_training.html

PPS I've got that feeling again... that feeling to answer your deepest, darkest, most intimate fitness and training questions. Send them my way if you want valuable answers 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

How To Push To Be A Contender

Dear Friend,

Today I saw a bunch of sweaty grown men dressed in blue and yellow pushing and pulling Toyota Tundras down the dry Los Angeles riverbed - and was reminded of a secret to running fast...

No, I wasn't watching a Grease, Repo Man or Terminator 2 re-creation (remember those scenes in the same locale?)

This was a repeat episode from the reality series - The Contender.

If you're not familiar with it, The Contender takes a group of middleweight boxers, trains them, lets them compete and fight against one another - all for the chance to fight for $1 million dollars at the end of the series.

To choose who will fight each week, the contenders face off in typical reality series fashion. East team vs. West.

This episode had the two teams move a 5000 pound truck down the riverbed, loading it with heavy bags along the way.

One team pushed the truck. The other pulled it with the rope attached to the front. Guess which team won?

Well, if you have read Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html - you know that pushing is the way to go.

Think about it. The muscles in your legs that do the pushing - your quadriceps - are much stronger than those that do the pulling - your hamstrings.

If you want to go fast, you should always push yourself forward - whether you have a truck in front of you or not...

No matter if your goals are to run faster, or simply to not injure yourself when you run in your training, remember this speed training secret. Push, don't pull.

RFNH

Coach K

PS This is only one of the keys to speed training contained in Ultimate Insider Speed Training Secrets. To be a contender in your sport, get the edge on your competition by going to http://www.makesyoufast.com/ultimate_insider_speed.html 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

Top 5 Weight Room Exercises

Dear Friend,

A lot of athletes I talk to ask me which strength training exercises they should be doing to get faster. If you're talking about exercises with weights then these are the 5 that I have had the most success with.

5. Glute Hamstring (OK, this isn't really weights, but it is on a piece of equipment in the weight room)

4. Straight Leg Dead Lifts

3. Box squats

2. High step ups

1. Power cleans

Everyone has limited time to strength train. If you want to focus your energy and get the very best results, stick with these exercises. You can add in others that you feel are important but these 5 mimic your needs in fast and explosive movements.

Spending a little bit of time on the right exercises can pay big dividends without countless hours in the gym.

RFNH

Coach K

PS Note that these are the 5 best strength training exercises to do in the weight room. To get the best strength training exercises you do with just your own bodyweight get your copy of Ultimate Insider Speed Training Secrets here - http://www.makesyoufast.com/ultimate_insider_speed.html
Perfect when you can't get to a gym, are on vacation or living out of your suitcase...

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

Sprinting Hills, Having Fun

Dear Friend,

'Yeah, right.' were probably the first words out of your mouth.

But, you know what, there are a lot of ways to make your workouts more interesting and - dare I say it - fun.

For example, I was doing a little Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - today with a fellow hill sprinter.

He came up with this great idea to add variety to our workout. Instead of one long sprint to the top, we did a series of leapfrog sprints.

Here's how it went.

My sprinting companion picked a point - at an angle from where we started - part way up the hill and sprinted to it. When he got there, I followed his same path. When I arrived, he sprinted to another spot on the hill - along an opposite angle. We continued to zig-zag this way until we reached the summit.

It didn't seem like these short sprints would be as hard as one long climb to the top. But, let me tell you, my body got as good - maybe better - a workout as a straight sprint.

This little change-up also added some spice, some variety, some fun to the workout - it was definitely more interesting after doing it the same way for a number of weeks.

What can you do to add some fun to your workouts and make them seem like play? Get those creative juices flowing and you'll find yourself looking forward to your exercise sessions.

RFNH

Coach K

PS Not feeling too creative? I've done the work for you. There are over 33 sprinting variations in Uphill Fitness Training. You'll never be bored with your workouts - and get better results because of it. Get your copy of this DVD and manual at http://www.makesyoufast.com/uphill_fitness_training.html Hurry, the special pre-release price is about to go up.

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

Number 1 Reason To Take Action

Dear Friend,
Think it's enough to just see and hear important information? Think again, my friend...

While doing some more research on learning and - more importantly - internalizing key information, I ran across the follow statisitics. See what you think:

What percent of key information do you remember if you:

Read it 10%

Hear it 20%

See it 30%

Hear and see it 50%

Say it 70%

Say and Do It 90%

This is a no brainer for your fitness knowledge.

Want to internalize this info and get the most benefit for yourself? You can't just read about it. You can't just watch a video or look at pictures...

The real secret is to do these two things:

1. Tell others about it - because the best way to really know something is to teach it to someone else about it.

and

2. take action! Do it!

So, if you want to get the most out of these emails tips, be sure to follow this science based recommendation. Tell everyone you know about what you have learned. And, most importantly, act on your new found knowledge. You have to walk the walk if you are going to talk the talk.

Run Fast Not Hard

Coach K

PS I've said it before and I'll say it once again - be a doer, seize the day, don't wait another moment - take action NOW by getting the best fitness product to put you on the right path - go to http://www.makesyoufast.com right away and pick out which product will have the most positive impact on your life.

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

Biker, Tennis Player, Gymnast, Volleyball Player


Dear Friend,

What do these 4 people have in common?

They had the guts to join me for an Uphill Fitness Training session on Sunday - even though it was 88 degrees and humid as a Finnish sauna...

What did they think? Take a look for yourself -


--------------------------------------------------------------------------------


Thanks Tim! I really appreciated the awesome workout. My legs are
hurting in a way they haven't hurt for a very long time and that's a
great thing. You can quote that if you want!

Have a successful week of high intensity.

Steve


--------------------------------------------------------------------------------


RFNH

Coach K

PS When you get up the gumption to get fit fast, go to http://www.makesyoufast.com/uphill_fitness_training.html to get the most effective method out there. And don't worry if you're just a beginner - the workouts can be tailored to meet any age or fitness level.

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

Run Hills Like Crazy

Hello Friend,

I spent this morning teaching a speed clinic on the material in Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html . Besides too much sun, I got an extra added surprise...

As I was walking out after the clinic, a father of one of the athletes stopped to thank me for helping out his son - the thanks, as always, was greatly appreciated.

The father went on to say that, although his son was getting faster, he was trying to encourage him to do more hill sprinting.

This definitely got my attention... as I had never met this man before.

'That's what my father told me to do', the father continued. 'I grew up on a farm in Underhill, Wisconsin. Our farm was at the top of the hill and my dad told me that if I wanted to be fast and play football like Elroy 'Crazylegs' Hirsch, I should sprint hills like he did.'

Now this was news to my ears. I hadn't heard that ol' Crazylegs - one of the greatest and best known players at the University of Wisconsin and in the NFL in the 1940's - ran hills.

I was even more surprised to hear which hills. Hirsch was from the town where I grew up, Wausau. This much I knew. But, I learned from this perfect stranger the Elroy used to run up Rib Mountain - dodging trees as he went. Crazylegs attributed his success - and his nickname - to this training.

'So, that's what I did', the father continued, ' I would run up the hill to our farm all the time. When I moved into town, I could outrun just about everybody. And I ran under 11 seconds in the 100 in high school. Besides, just look at the greats - Walter Payton, Jerry Rice... they all ran hill sprints.'

I couldn't have paid this guy to give me better quotes for this email. Just goes to show that the stuff that really works to develop speed, power, explosiveness - as well as burn flab and build endurance - has been proven over and over again.

RFNH

Coach K

PS Now that you've seen another example of how well Uphill Fitness Training works, get your own crazy legs over to http://www.makesyoufast.com/uphill_fitness_training.html and pick up a copy of your very own.

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 Need for Repetition

Dear Friend,

While reading today, I came across something which may surprise you... although, if you really think about it, it shouldn't be much of a surprise at all.

The topic I was looking over had to do with a study by noted psychologist Albert Mehrabian. It also had to do with how you remember important information.

Mehrabian's studies have shown that if you hear information one time you will only remember up to 10% of it 30 days later.

But, if the information is repeated 6 times, you can remember up to 90% of that info after 30 days.

Now, what if you repeated important information - like your goals, or a new topic you were learning about - every day. How much of that would you internalize and remember?

You're right. Just about all of it.

You may have noticed that many of these emails repeat topics. That is by design. I know that telling you something once is not enough. If it is truly important and I want you to remember it, I need to repeat it - at least 6 times.

So, don't limit yourself by looking at life-changing information once. It is repetition that will make it stick and make changes in your life.

Run Fast Not Hard

Coach K

PS Talk about repetition. Here's the link again to get the fastest and easiest way to get your buht in shape - http://www.makesyoufast.com/uphill_fitness_training.html Now, read this P.S. 5 more times and you'll know what to do for certain.

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 Be A Cinderella Man

Dear Friend,


Took some days off over the 4th and had a chance to catch up on some movies that I've missed. Actually, I caught up on one movie I missed - and I like it so much, I watched it 3 times.

Well, most of it 3 times. I haven't made the leap to DVR yet, so I missed the beginning of the movie every time.

The movie that I watched most of is Cinderella Man - yeah, I know, it's been out forever but with 5 kids, I don't see many non-animated movies before they come to TV or DVD.

Seen it yet? Great story. JJ Braddock, prize fighter during the Great Depression in the 1930's. Breaks his hand and can't fight anymore. Out of work, can't feed his family or keep up with the bills... like a lot of people during that time.

But, Braddock gets a second chance and eventually fights for the heavyweight championship of the world against Max Baer. True story of going from the bread lines to the headlines... but I won't tell you how it ends.

One scene shows Braddock in a press conference before his big fight. He handles a bunch of tough questions, including this one:

'You couldn't buy a win in a fight,' one reporter states, 'what changed?'

Braddock answers that he had been fighting hurt for a long time but more importantly that - this time around - he knew what he was fighting for.

'What?' the reporter asked.

'Milk.'

The difference was that Braddock was fighting for survival. He was winning because if he didn't, he wasn't sure of the outcome for his family. Fighting to feed your kids is pretty powerful motivation.

The same can be said in all athletics and fitness. You need to find your reason for working out. Let's face it, pushing yourself to get faster, or stronger or in better shape is no easy task. But, with a purpose in mind, it becomes less daunting.

Now, thankfully, most of us don't have to get in shape to provide for our loved ones - although we would probably work out harder if we had to. Don't think you would skip any workouts if your family's life depended on it...

What are you 'fighting' for? A spot on the team? A championship season? Renewed confidence and self-respect? Fitting into a certain size clothes? Whatever it is - find it. You'll be surprised how much more driven you will be with that goal in mind.

RFNH

Coach K

PS Whatever you're fighting for, you'll get it faster with the right tools. Reach your goals quicker and easier by getting Uphill Fitness Training available here at a special introductory price - http://www.makesyoufast.com/uphill_fitness_training.html But, remember that this price will not last long...

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

4th of July Fitness


Dear Friend,

Happy Independence Day to all of you in the U.S.

As a former history teacher, I can't help but give you a little bit of a lesson on this very special day.

But, this may not be the version of history that you're used to hearing...

That's because, as strange as it may seem, the majority of people in colonial America did NOT support the revolution against England. There were really three camps in the late 1700's

First, there were the Tories. Those that had it pretty good under English rule, or at least didn't want to 'rock the boat.' They had no reason to believe that the Revolution would be successful against the most powerful empire in the world.

Second, there were a whole lot of people who really didn't care either way. They felt that their lives would be the same no matter what the government was... and, even if they were unhappy with what was going on, they were not willing to do anything about it.

Finally, a small bunch of hot-heads. A tiny group of rebels, law-breakers - people who were unhappy with English rule and took action to change their own situation. The odds were stacked against them but they found a way to fulfill their dreams...

So, on this American independence day, when a few doers - a few action takers - changed the world forever by thumbing their nose at England, do something to declare your own independence.

If you think about it, people aren't so much different today when they think about fitness.

There is a group who likes the status quo - who will follow the normal fitness recommendations no matter what science tells them will work better.

Then there are those who don't care either way and are too lazy or indifferent to do anything about their current level of fitness.

Finally, there is a small, select group who is willing to try new things, to go against the grain, to do anything to reach their fitness goals. I challenge you to be in this third group. It won't be easy to do the things differently than anybody else - until you see you results.

RFNH

Coach K

PS Want to start your own 'shot heard round the world'? You can by simply going here http://www.makesyoust.com/uphill_fitness_training.html and getting the workouts that will give you the results that you've been looking for. Be prepared to shock everyone around you with your results.

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 Importance of Being Loose


Hi Friend,

All you swimmers out there will be happy with me. Another tip from the pool.

Yesterday's email about Michael Phelps jogged my memory. I thought back to watching him race - and usually win - at the last Olympic games.

It was what Phelps did just prior to his race that interested me most.

As he stood on the platform, preparing for his race, the swimmer continuously shook his arms and legs. Shaking them out vigorously.

Why?

Because Michael knows about this key to going fast - no matter if it's in the pool or on dry land.

You've got to be perfectly relaxed when you start.

What Phelps was doing was shaking all of the tension out of his muscles. Getting them loose and relaxed - preparing them for the instant when he would need to fire them explosively in his start.

Seems like a contradiction doesn't it? Getting everything relaxed right before getting them to explode. But, it works.

I discovered this secret by accident. I just shook out my own hands, arms and legs before any explosive event. Before I sprinted, prior to a vertical jump, before I attempted a max in the bench press or power clean - I always shook everything out until it felt nice and loose. I thought it was just nervous energy - but it was actually a great technique.

Besides relaxing the muscles, shaking everything out stimulates your nervous system - preparing the nerves to fire fast when the time comes.

Try it the next time you need your body to explode. Shake out the tension and you'll tap the powder keg within.

RFNH

Coach K

PS Shake your hands down. Now they are ready to explode on the keyboard and follow the link to this page - http://www.makesyoufast.com/products.html - where you can find out how to get even more of my deepest, most effective training secrets.


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

Reason Number 4 To Challenge Yourself


Dear Friend,

Last week, the Green Bay Packers wrapped up their OTA's or Optional Team Activities - which were, it turned out, very optional...

Anyway, the faithful in Wisconsin are happy because Number 4 has returned for at least one more season - and hopefully one less abysmal than last year.

A lot of that decision hinged on the fact that Brett Favre didn't want to have to learn a new offensive system. He was very comfortable with the west coast offense and terminology that he had used for his entire career with the Pack.

Now, think about that. I don't want to do anything new or different. I'm happy with the results that I'm getting. Ever hear those thoughts go through your own head?

I guess the horrendous 4 and 12 season was a blessing in disguise. Favre had been doing the things just like he had always done - but they weren't working any more.

Time to step out of the comfort zone. Favre decided to return - even though he would have a whole lot of learning to do.

You know, I believe that this quarterback had become a bit too comfortable over the past couple of seasons. So comfortable, in fact, that he had lost a little bit of his 'fire' to play the game.

And this makes perfect sense - he wasn't challenging himself anymore. He wasn't pushing the envelope. There was no reason to push himself when he had the starting job wrapped up for as long as he wanted it and the Packers kept being a pretty good team. But, Farve got stagnant and stale.

This is because the human being is a goal seeking entity. The human being must always be growing and progressing. Otherwise, things are just not right. Dr. Maxwell Maltz and Wallace D Wattles proved this years ago.

This new coaching system is the best thing that could have happened to Favre. He has had to reset his goals, challenge himself in new ways and keep himself young, focused and motivated in the process.

You should do the same. If you are working out the same way you have always done - and aren't seeing the results that you want - it's time to try something different. How about adding some sprinting, or hill sprints for bodyweight exercises to your routine? How about learning something new in your approach to fitness?

When you are ready to challenge yourself and grow in new directions and get real results, go to http://www.makesyoufast.com to get the most effective workout information that will get you on your way.

RFNH

Coach K

PS Here's the link for those of you who like to read the PS first... http://www.makesyoufast.com Go check it out... you'll be glad you did.

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