Coach K's Speed Blog

Mile High Hill Sprints

Dear Friend,

The Top 5 Reasons to Hill Sprint teleseminar gave you ideas about what to do if you don't have hills that are tall enough to sprint, but what about if your hills are too high?

This email came last week from Colorado - and don't think that I didn't notice John, that you snuck two questions in for the price of one...

Hello Tim,
This is John from Aspen, CO. I Love your course. Unfortunately, there is not much easy sloping hills around here. Although at the bottom of the ski slops seem to work well. I also go to the park, but they are level. They seem to work O k to start out with. My goal is to be able run up some of the local favorite hiking spots. I see people run or should I say slow jog. There are two quick climbs that we here like. They are Smuggler Mountain and the Ute trail. Both are 1.3 miles long. What I would like to do is instead of always walking down after each sprint, is to just keep going up until I reach the top. But the problem is they are pretty steep. They are Ok to hike, but running seem like it would be pretty tough. Also, and this is my main question is the altitude. I start out at 8000ft. By the time I get to the top it's around 10,000ft or more. I would also like to try Aspen mountain someday. But that one will be the gut rencher . So my questions are, if you have any advice for steep slops and high altitude training?

Thank you,
from the mile high city+3720ft,
John M


Let's talk about altitude first. The good news is, the altitude should not affect your sprinting workouts - if you are doing true sprinting.

Why? Because training at high altitude only effects aerobic and endurance type training.

This is because there is less oxygen and high altitudes which causes your body to have to work harder to restore the oxygen that you are using while exercising.

Some endurance athletes actually 'live high' and 'train low.' This way, their body gets used to the lower oxygen levels but trains while 'swimming in the oxygen soup' at lower altitudes. Or, if the 'train high' also, competing low gives them an advantage.

Now some experts say that training at high altitudes doesn't really help you physiologically - but still gives athletes an edge because it is mentally and physically tougher to do endurance work at high altitude.

Interesting aside - OK, maybe only to me - coaches in Finland have built a 'high house.' Athletes live inside the house which is maintained with low oxygen levels but at normal altitude and pressure. When the athletes go outside train - presto! Instant high oxygen.

But, with sprint workouts, you are using the energy stored in your muscles - and then recovering - you shouldn't ever enter the aerobic level of exercise.

This is why the Marion Jones EPO scandal doesn't make a whole lot of sense. EPO is a way to artificially increase oxygen levels in the blood - useful for endurance athletes but not sprinters.

The only possible benefit to a sprinter would be if they were training for endurance...

So, to sum it up, hill sprints at high altitude - with proper recovery so you are really just sprinting - work the same way they do for us lowlanders...

Which brings me to John's second question about walking back down between sprints.

Great news for him - he's got hills that are too long. Most of us struggle to find hills high enough to sprint.

Not walking down between sprints is fine. Just make sure that you are recovering before you start the next one. This might mean taking a little more time between sprints since walking up between them will keep your heart rate up longer.

As for the steepness - go for it. The steeper the hill the higher the intensity. In other words, you can get an intense workout using even short sprints.

And think of all the people down below, who would die for some big ol' hills.

RFNH

Coach K

PS Coach K's Inner Circle is growing daily... getting chock full of doers who want to take the next step towards your fitness goals. Check out all the benefits of membership here - http://www.makesyoufast.com/newsletter.html The September Fitness Fast Track newsletter and teleseminar will be coming out soon - join NOW so you don't miss out...

What Cheerleaders and Bengals Have In Common


Dear Friend,

If you are like me, you've noticed that the best exercises and techniques work no matter what your sport or activity. Here is another example that I ran across in the past couple of days...

Picked up my 2 daughters from cheerleading on Sunday night - yes 2 daughters in cheerleading now - trying to put me in the poorhouse... - and got to check out some of their conditioning drills.

One drill that I'm excited to see them using is what their coach called calf killers.

Standing on both feet, you hop quickly up and down using only your ankles to get off the ground. My little cheerleaders were doing sets of 50 - and my 8 year old, never one to let herself be bored - was doing them while spinning around in a circle. She's also the one who told her coach last week that their conditioning wasn't hard enough - because she wasn't getting sore anymore... thatta girl!

Anyway, this exercise is excellent for warming up or a quick mini workout. It's also great for making you run faster and jump higher - which is why I have included different variations of the exercise in Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html

And which brings me to the second half of the title of the email.

Monday night football. Dun, dun, dun, dahhhhh. Dun, dun, dah, dun, dun, dahhhhh.

Oh, those Packer faithful among us, didn't have a lot to cheer about last night. In fact, the only good thing I got out of the game came before it actually started...

Bengal players on the sideline, getting ready for the first kickoff. What were they doing?

Same calf killing, ankle hops as my daughters at cheerleading.

Told you there is no better way to get those lower legs firing and ready to explode.

So, cheerleaders use them. NFL football players use them. You should use them.

RFNH

Coach K

PS 111, 110, 109, 108... the number of spots open in Coach K's Inner Circle at the special introductory price is falling as you read this. Monthly newsletter, monthly teleseminar, email access to Coach K and special bonus - all for an incredibly low investment. I strongly recommend you get in before these slots are gone at http://www.makesyoufast.com/newsletter.html

Should You Diet or Exercise?

Dear Friend,

The latest study on diet and exercises is so earth-shaking that you won't believe it...

Or, at least you won't believe that somebody got paid government grant money to do it...

I was sure shocked when I heard this one on the evening news.

'a newly released study showed that diet and exercise is more effective than dieting alone for losing (lard)...'

Well, no sh Sherlock.

Things like this ruffle my feathers. Did a scientific study have to be done to prove this?

The only thing more sad than this wasted money is that most people still won't listen to the advice. They will try every fad, pill, surgery and unhealthy diet to drop blubber - but won't exercise because it's too hard. What a cop out.

Almost as bad is that the people who actually do start exercising will do it all wrong, get frustrated and quit without seeing long-lasting results...

Have the guts to be one of the few. One of the intelligent people who do it right.

Eat a little healthier and exercise a little more. You will get results.

RFNH

Coach K

PS How you exercise can make an even greater difference in your results. Get Uphill Fitness Training at http://www.makesyoufast.com/uphill_fitness_training.html to put you in the best shape of your life.

How To Reach Your Goals Faster

Hi Friend,


You've been asking for it and here it is. A faster way to achieve your speed, strength and fitness goals.

A number of people who get these daily emails have been asking for more. More workouts, more detail, more inspiration, more life-changing strategies, more success stories... They want to get on the fast track to becoming the best.

Up until now, this level of information - and access to me - have been unavailable. But, I've finally figured out a way to do it.

If you like the daily emails, you are going to love this.

Interested? Want to be the very best that you can be? - and want to do it in the quickest and easiest way possible - then don't waste any time. Speed over to this page - http://www.makesyoufast.com/newsletter.html NOW and find out the crucial details.

RFNH

Coach K

PS If you haven't checked the page out yet... why not? You know that you want the fastest and simplest way to get to the top.... I strongly recommend that you click this link and take the first step toward changing your life - http://www.makesyoufast.com/newsletter.html By the way, the offer on the page is for a limited time... don't miss out.

How To Train Like The Iceman

Dear Friend,

Who will win? The Iceman or Babalu?

Last night was one of the biggest rematches of the year in the UFC octagon.

A rematch in the making for almost 4 years between Chuck 'The Iceman' Liddell and Renato 'Babalu' Sobral. This is a real grudge match - sure to be a good one - after Liddell knocked Sobral out with a vicious kick to the face in their last meeting.

Now, this fight is on pay per view Wednesday the 28th so the results are very hush, hush so far. And, since I don't normally watch ppv, I'll be in the dark longer than some of you. Now I'm not a betting man, but, I have a prediction based on the two fighter's training methods.

I caught some tape on both of them on Saturday afternoon. It showed various methods that both fighters used in training for their big matches.

Both fighters did a lot of bag work, grappling, sparring, training in the sand and the like. But there was one big difference in their training -

The first segment showed Mr. Liddell running on the beach with his training partner. What kind of running you might ask... well, I'll tell you.

Here's a paraphrase: 'we try to simulate what Chuck needs in the ring - jog, sprint, jog, sprint, jog, sprint...'

Classic interval training - and exactly what fighters need for this sport.

Then I saw what Babalu was doing. Long slow distance running with a heart rate monitor. Pretty traditional boxing and fighting training for cardio - and, to me, an outdated concept. One of those 'it's what fighters have always done, so why change it' methods.

Now, like I said, I don't know the outcome of this fight yet - but I will make a prediction. If training methods are any indicator, Chuck Liddell is preparing the right way for this fight, and I think he'll be able to use his explosiveness to win a victory. Of course anything could happen...

If the fight does go as predicted, it's something you too can learn from. Don't be afraid to experiment with different training methods than everyone else uses. Just because it's the way it's always been done - does not always make it the right way...

Somebody with ppv - let me know what happens on Wednesday.

RFNH

Coach K

PS Evander Holyfield uses similar training - intervals and sprints, and just won his latest heavyweight fight - at age 43. Must be doing something right to keep him fast and explosive. If you need this kind of speed and power for your sport check out the sprint training products here - http://www.makesyoufast.com/products.html

Simple Way To Drop 15 Pounds

Dear Friend,

This morning I drove by the local high school and saw something that almost made me swerve off the road...

Right there in front of the school was a mammoth Pepsi truck, backed up to the front door.

Two workers - yes, two - were busy carting in case after case of bottled, caffeinated, carbonated, sugar.

Getting ready for the first day of school next week, I guess.

So, what's wrong with this picture?

Time to do the 'back when I was in school' flashback...

I remember there being one pop machine in my high school - and it was turned off during the day. Maybe once or twice a week, I would bring in some extra change and buy one to drink after school. Not a great habit, I know, but it didn't hurt me much when I was playing sports and strength training - I was burning off those calories easy. And these were 12 oz cans - not 20 oz bottles, or 1 liter or 2 liters at a crack...

Flash forward about 10 years to when I was teaching high school. Seemed every year there were more and more soda - I hate that word - machines in the commons area.

And, guess what, more and more youngsters were drinking more and more of the stuff.

It wasn't uncommon for me to see students - even athletes - slurping on a 20 oz bottle all day long...

Just didn't seem right to me.

So what's wrong with drinking pop anyway? I would say 'nothing' in moderation. Hey, I'm no purist or saint and still drink pop now and again.

But, drinking too much can have incredibly bad effects on your health.

I just read an article on Monday about the effects of drinking mass quantities of this stuff. Here's something that blew my mind:

'drinking just one pop per day can give you enough extra calories to gain 15 pounds per year'

Now that is scary. No wonder we have the weight and diabetes crises in young people today. And in the not so young people too...

And this doesn't even mention the suspected effects of high fructose corn syrup on your body...

Notice that this quote doesn't factor high intensity exercise into the equation.

So, what does this mean to you?

1. If you drink a lot of soda pop, it can make you fatter.
2. If you do drink some, be sure that you are exercising intensely to burn off those extra calories - remember that's about 250 calories in one 20 ouncer...
3. Best thing to do is hit this problem from both ends. Drink less of it and be sure to exercise.

Is 15 pounds of flab worth this kind of commitment to you?

Run Fast Not Hard

Coach K

PS Ooops. I forgot. For those of you in the southern U.S., substitute the word coke for pop and soda. Ever had a waitress ask you this?
'Something to drink?',
'Yeah, I'll have a Coke.'
'What kind?'
That is something I will just never understand...

PPS Time to put the money you start saving by switching to water to good use. Find the best products to make you fitter, faster, stronger at http://www.makesyoufast.com/products.html

3 More Reasons You Should Sprint


Dear Friend,

Thought today was a good day for another sampling of people who know from personal knowledge about the power of of kicking up the intensity of your workouts:

You are advocating techniques that I have long been a believer in. In my early 30's I could routinely run two miles in the low 12's and never ran more than 10 miles LD a week. When I started adding mileage and more SLD, I got slower. How did the more is better mentality ever strt in regards to running? I ordered your course about two weeks ago, I hope it arrives soon. My goal is to break the 12 minute two mile barrier.

I really like your style of coaching and the way you are exposing the myth of SLD. Keep up the great work.

David R. Kareha, CSCS



A few years ago, I mostly trained with weights and was in decent shape. When
I was 40, my 30 year old athletic neighbor challenged me to a sprint race.
Not only was I beaten for the only time I could ever remember, I had a blood
pressure headache from the exertion. Pissed, I changed my routine to include
bootcamp exercises. I lost 20 pounds and gained strength at the same time.

Now, I am 44 with an HDL of 110 and can sprint with virtually any youngster.
Myself and some fellow sweaters meet every week at the track to run
windsprints and bleachers. We backpedal and utilize lateral movement. We'll
do lunges for 100 yards, then run 10 yards and do 10 pushups for another 100
yards. Additionally, I am on pace to do 100,000 pushups this year.

It is important to work the core well and exercise the muscles from many
different angles. I believe this is something we do naturally playing sports
as youngsters but when we get older, it is easy to fall into the trap of
working out the body in very specific planes (think bench press).

I enjoy your blog. Thanks and

Best,

Warren D. Caldwell



Tim,

I'm glad to hear about someone preaching the benefits
of hill sprints. I was first introduced to them during
college rugby practice. I loved to hate them. I can
definitely agree that they have numerous benefits. The
calves, hams, hips and cardiovascular system reap the
benefits. The leg power gained is helpful for any
sport that requires explosiveness. Whether you are an
athlete or just someone wanting to be fit, hill
sprints should NOT be excluded from any workout
routine. Long after my rugby days are over, I will
still be hittin' those damned hills.

JM, Des Moines, IA

Keep those stories about the power of high intensity training coming...
RFNH

Coach K

PS You just got 3 more examples of what high intensity can do for you. To see the same results as these doers, do something yourself - go to http://www.makesyoufast.com/uphill_fitness_training.html and get Uphill Fitness Training on its way to you...

Ever Wondered About This?

Hello Friend,

Wow. Thanks for all of the email. Today I want to do some more questions and answers and tomorrow share some more success stories.

Here goes:

'Are there any advantages to sprinting barefooted or could it be harmful? (if done on grass only, of course).'
Larry

Excellent question - and hopefully I have an excellent answer.

When I coach track and field athletes, I almost always have them do part of their dynamic warmup barefoot. I also have had sprinters, jumpers and throwers run barefoot sprints on the grass. Why?

Because running barefoot is a great way to strengthen the muscles of your feet, ankles and lower legs. This can help reduce things like shin splints, arch problems, ankle sprains, etc. Strengthening these muscles can also make you run faster - which is why the majority of the exercises in Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html are done sans shoes.

As mentioned, only on a soft surface and after making sure there is nothing dangerous lurking in the grass.

Next:

Hi, Tim - I'm training for a half marathon 9/17 and a full on 12/10. Will doing hill sprints a few times a week in addition to longer training runs help to prepare me for these longer distances? I certainly appreciate the shorter workouts!

Thanks for your time and your passion for sharing your wisdom!

Janine T.

Another great question. Ahh, Yes... Yes... Um, Yes. And have I mentioned... yes. More and more studies are showing the value of having distance runners add sprints and interval training into their workouts. This type of training increases their speed, decreases overuse injuries, increases VO2 Max. Some marathoners have been shown to be able to cut their mileage in half - without affecting their race times...

Be sure to check out past emails in my blog - http://www.makesyoufast.com/speedblog.html - for more on the benefits of sprint training for distance runners.

And finally - I keep getting this one again and again and again... hmmmmm - maybe I'll put together a program...

Tim,
I always get shin splits. What can I due to prevent this painful dilema?
Also, my calves get really stiff...possibly contributing to the shin splits.
Stretching doesn't seem to help.
Gus

I've covered this a couple of times before so check the blog for more info but here's the short version.

Most times, shin splints are caused by a weakness in your anterior tibialis - the muscle on the front of your shin. Strengthening it can often be enough to fix the problem. Even if they are not 'weak', they could be weak in comparison to your calves which causes a muscle imbalance. Exercises that pull your toes towards your shin are a great way to start. Ice after your workouts will also help immensely.

Keep the questions and stories coming. Look for some inspirational stuff to come tomorrow.

RFNH

Coach K

PS Still waiting for something? Haven't taken action yet? I'm getting dozens of stories every day from people who decided not to wait but to become a doer. Join them by going to: http://www.makesyoufast.com/products.html

Getting Fit Giving Blood

Dear Friend,

On Wednesday I made the ultimate sacrifice to get in my hill sprint workout... I had to pay in blood...

No, this isn't some gory, machete-wielding psycho killer, B horror movie story... my blood was lost in much smaller quantities.

So, here's the scoop.

Went right after work to get some sprints in. Parked my car and headed to one of my favorite hill sprint spots.

Started my warmup in the sun and then prepared to start the full out sprints to the top.

At the bottom, beginning to visualize before sprint number one, the sun settled behind the trees and left me in the shade.

And that's when I started to pay the price.

In only a few seconds, I noticed that I had visitors of the winged, blood sucking variety - the unofficial state bird of Wisconsin - the mosquito.

The little suckrs were covering my calves, my arms and my shoulders - all trying to get a free meal...

Talk about incentive to sprint up the hill and back into the sun. I wasted no time in getting to my workout.

Each time, I came down and got ready to start, the little vampires were back - reducing my recovery time in between reps. I just couldn't stand there and let myself be eaten.

Anyway, I finished my workout and made the trip back to my vehicle - and there saw the real horror. It had been a long workout - and just after I had sent emails about my Uphill Fast Fifteen. No, Wednesday had taken longer - a whole 19 minutes from start to finish.

Still better than an hour of cardio - and time better spent in getting kick buht results.

The other factor that played out in this workout was this. I could have easily said 'Oh, well, mosquitos are too bad today - can't do my workout...' Fact is that to be successful, you can't make excuses or let obstacles - even tiny buzzing, biting ones - get in your way. Set your goal and be relentless in pursuing it.

Run Fast Not Hard

Coach K

PS You really can do it. And in 15 minutes or less. Find out exactly how by getting Uphill Fitness Training at http://www.makesyoufast.com/uphill_fitness_training.html

Forward Thinkers Getting Fit

Dear Friend,

The number of emails rolling in about people starting to see the incredible benefits of hill sprinting has pushed my email account into the yellow, warning zone. A couple of samples from today:


'Hill sprints were what I was trained on in high school wrestling and cross country. Thanks for getting me back in the groove. '

FT, California


I love this comment for this reason. As we get older, we many times try to complicate things too much in the way of fitness. A lot of times, simpler is better. Think back to the types of exercises you did when you were young and more often than not, they will bring you back to the truth about getting and keeping in shape.

Another example:


'I started doing 5 minutes hill sprints (from my veggie garden up to my house) last week after the tele call and I am up to 12 minutes this week-I was aiming for 6 minutes but I felt so good I kept on going!!!! I can't wait till my info package arrives.
thanks and keep up the good work!!!! '

Sheila M CPhT , New Hampshire

Talk about forward thinking. Not to mention taking action NOW. Sheila didn't say: 'I'll start when my package arrives in the mail.' She didn't make excuses about taking the first step. She started small but is already thinking big. She wasn't satisfied with reaching her goal - but moving forward and straight through it. And she's seeing and feeling the results because of her actions.

Congrats to all of you who have gotten started. Keep those emails coming and let's push my account into the red danger zone.

RFNH

Coach K

PS To start making forward progress like FT and Sheila, click this link to order Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - View for yourself why this is the most simple, most fun and most effective way to rocket launch your fitness levels - no matter where you are starting from.

I'm Back, I'm Back, My Back

Hello Friend,

All right true believers, who can name the movie that this email's title comes from?

I'll give you some hints:

First of all, if you have any movie channels on cable or dish this flick has been running almost continuously through the summer.

Second - has a guy in tights and another in a trenchcoat.

Third - The star had trouble with his back while filming - so bad that he almost didn't make the movie...

OK, so those weren't great clues but I wanted to get the ol' wheels turning in your head. Thinking is a good thing, you know...

Did you guess it?

Spider Man 2.

Truth is Tobey McGuire almost passed on making the second one because he wasn't sure his injured back could take the stunts. That's where the email title comes in...

Mr. McGuire decided to include a little humor in the film. Part way through, Peter Parker - aka Your Friendly Neighborhood Spider Man - regains his powers after losing them. He celebrates by jumping from buiding to building yelling 'I'm back! I'm back!'

Too bad his powers weren't fully recovered - he takes a nasty several story fall and lands flat on the concrete. This is when our hero gets up, holds his back and limps off - changing his tune to 'My back, my back...'

Hey, I thought it was funny.

Anyway, what the heck does this have to do with sprinting.

Well, sore backs has become a theme in a couple of emails over the last few days.

Now, this surprised me because I have never personally had any back soreness from hill sprints, but apparently some people do.

So, I didn't have an easy answer for what to do about it. I had to ponder this one in my own fortress of solitude - I know, that's Superman - but Spiderman doesn't really have his own version...

Here is what I came up with and suggest that you try if your back is bothering you:

1. Don't do too much too quickly. If you haven't been active for awhile - or not doing high intensity workouts - work into them gradually to avoid getting hurt - or just plain sore. It's easy to get fired up from all this hill sprinting info - but don't get overly gung ho before you are ready...

2. Make sure your back is strong. Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - has a number of core exercises like bridging, side bridging, planches and skydivers to help.

3. Make sure your back is warmed up before you sprint. Some twisting lunges should do the trick.

4. Make sure your hamstrings and glutes are flexible. Warm them up dynamically before you sprint and stretch them afterwards. Hill sprinting fries your gluteus maximus - which is connected to your back - tightness in one can lead to tightness in the other.

5. Make sure you are running relaxed with proper sprinting form. Here are some simple tips - get on the balls of your feet and keep your upper body relaxed.

Like I said, there's no easy answer to why your back may be sore. Try these suggestions one at a time and see what works for you.

Hill sprinting in itself should not be making anything overly sore - if you are doing it properly.

RFNH

Coach K

PS I just remembered another possibility: when my wife started hill sprinting and was seeing a chiropractor, her back got a bit out of whack. Seems when she ran on uneven ground she needed more adjustment. When she ran with more even footing - no problems... My back is fine either way - must be my balanced life.

PPS Not enough room to fit all of the details in an email - this one is long enough already. For the important keys to warmup, strength, flexibility and proper technique get your copy of Uphill Fitness Training at http://www.makesyoufast.com/uphill_fitness_training.html

K Mail Part 2

Hello Friend,

More and more questions coming in - I'll do my best to keep up...

Number one:

I missed the teleseminar. Would you please tell me what type of shoes are
best if starting to sprint, mostly on flat asphalt in front of the house or
on a small hilly street close by.
Thank you
Van

I did cover this on the teleseminar (and remember you can still get a complimentary copy by purchasing UFT in the next hour or so...) but here are the basics...

Don't spend $100 or $200 on shoes - you don't need anything that fancy. If you are running on asphalt you will want a training shoe or running shoe with some decent cushioning. Check out the shoe retailers on line - a lot of times you can get last years models for as low as 20 or 30 dollars. Be sure to also work barefoot exercises to keep your feet, ankles and lower legs strong.

Numero 2:

Coach K:

Hello Sir. First I would like to thank you for your great information and inspiration. I could use your advice but first a little info. about myself: I am 6'5' 350lbs. I am a former hammer and discus thrower. (200'+) (Kent State Univ./Iona College) For fitness, I have a total gym and I skip rope. I have weak hip flexors and limited lower body flexibility. I do Pilates and static stretches, but it is a slow process. Do you have any suggestions of how I may improve myself? I would appreciate any suggestions. I am a Security officer approaching a new career as a Teacher. I have to be physically prepared for this duration. You are the Best.

Thank you,

Bobby G.

Your doing great things already Bobby. Keep it up. For the hip flexors and lower body flexibility I suggest a dynamic warmup before your workouts. Save your static stretching for afterwards. Dynamic exercises for your hips would include things like lunge walks, side lunges, and duck walks. Add these in and you'll build strength and flexibility into your warmups. Good luck in your new career and keep us informed of your progress.


I'll keep plugging away at the questions over the next couple of days. Questions on lower back problems and a great inspirational story in store for tomorrow...

RFNH

Coach K

PS The Top 5 Reasons to Hill Sprint will go on sale next week for $29 - why not get it for nothing today? All you have to do is invest in Uphill Fitness Training and you'll get the recording along with the Stair Climb Fitness DVD and Get Fit Fast With the Power of Concentration ebook - all tools thrown in at no charge to bring you to your best fitness levels ever. Here's the link to click one more time:
http://www.makesyoufast.com/uphill_fitness_training.html

Real Way To Bust Your Slump

Dear Friend,

I just about fell out of my chair this morning when I read about this one...

Got a chance to sit and read part of the Sunday paper this morning before heading out to Family Day at Camp Randall for some Badger Football autographs and pictures.

One section of the paper I always glance over is titled Parade - I, of course turn right to the better fitness column.

The column is usually a question and answer type format and today was no different.

Question: what should I do if my exercise routine/weight reduction has hit a plateau.

Good question. But the answer in the column really got me squirming...

It was something like this:

'When you hit a plateau you need to exercise more. If you exercise from 30 to 60 minute at moderate intensity, most days of the week, you can maintain your current poundage' - oh, that's good news... Only 30 to 60 minutes per day to stay exactly where you're at...

The article continued: 'if you want to actually lose any girth, you will need to do 60 to 90 minutes of moderate exercise...' oh, no problem to find the kind of time every day... why is the answer always 'do more'?

Doesn't this kind of talk get you down? Setting requirements that are almost impossible to maintain in the real world...

Thankfully, the article gave some better advice before it ended - otherwise my blood was going to start to boil.

'If you don't have a spare 90 minutes every single day to do moderate exercise, you could choose to increase the intensity of your exercise...' hey, now we're talking...

Truth is, if you really crank up the intensity, you don't have to exercise anywhere near 90 or 60 or even 30 minutes. Doing sprints and hill sprints you can get an incredible workout in as little as 15 minutes - and that's included resting between sprints.

I don't know about you but I'd much rather spend as little time as possible and get better results.

In fact, I do. One of my favorite workouts only takes about a quarter hour, total - and you only need to do it a couple times per week... not every single day. Actually, it will work better if you don't do it every day.

I've started calling this workout my Uphill Fast 15 or UFF and it's included in the Uphill Fitness Training Program - http://www.makesyoufast.com/uphill_fitness_training.html - in a step by step, connect the dots simple format.

So, when you've reached your own plateau - or have been stuck there for what seems like forever - up the intensity in your workouts. The simplest way to start is to check out Uphill Fitness Training and see what people all over the world are finding out - it really works.

RFNH

Coach K

PS Less than 24 hours left to get The Top 5 Reasons to Hill Sprint teleseminar recording included at no charge with your Uphill Fitness Training Package. After that, you will have to pay extra for this red hot information. Click this before midnight on Monday or stay stuck in your slump...

Coach K Mailbag

Dear Friend,

Meant to get to this yesterday, but had to tackle those other two emails first...

Thanks to everyone for their great questions and comments. Here is a sampling of some that I've gotten recently:

From Rick in Montreal:

What role, if any, do you think weight training
should play in an active (athletic) person's
routine or training ? combined, of course,
with high intensity hill sprint training.
Do you incorporate any weight training at all
in your own activity ? and
Do you have any regrets for having trained
with weights all the years that you did
use weights ?

Well, here goes. First of all I wholeheartedly agree that strength training should be a part of any active person's training - whether with weights or bodyweight exercises or a combination.

I have weight trained for years - although I have to admit that for the last 6 to 9 months I have done bodyweight exercises almost exclusively (and sprinted) and feel as strong and powerful as ever...

I don't regret weight training and still will do some of it because I like doing it - but as I get older, it has definitely been harder on my joints to do heavy weights.


From Julian:

What exactly is shin angle improvement?


Mentioned this one in an email the other day - and it actually ties in nicely with something I talked about in the teleseminar. There is a little muscle on the front of your shin called the anterior tibialis - and it's job is to pull your toes up toward your shin. This is key to running fast. So, the closer you can pull your toes toward your shin, the faster you will be. Decreasing this angle is a good way to mark this progress. Check out Ultimate Insider Speed Training Secrets for the details on how to do this - http://www.makesyoufast.com/ultimate_insider_speed.html

Keep those questions coming. Keeps me on my toes and makes emails a lot more interesting, informative and useful. Let me know what you need to know.

RFNH

Coach K

PS Tick, tick, tick - goes the clock, counting down to the end of this very exclusive offer. Invest in Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - by midnight on Monday and get an extra added bonus product - the recorded version of The Top 5 Reasons to Hill Sprint teleseminar ($29 value) This special will not be extended - so get off your buht and act NOW

37 Year Old Patriot Hill Sprints

Hello Friend,

One of the shortest retirements in history came to an end yesterday...

Linebacker Junior Seau retired from the NFL on August 14th after 16 years playing for the Chargers and the Dolphins.

But his retirement was short-lived.

Yesterday, 4 days later, he signed a 1 year contract with the New England Patriots.

So, why would a championship caliber team offer gazillions of dollars to an 'old' linebacker just shy of 40?

How can Mr. Seau still play at such a high level -- when most NFL players are all used up - bodies broken and beaten up?

Truth is, the newest Patriot works his buht off in the offseason to stay strong, fast and in great shape. And a big part of his workout includes hill sprinting.

And not just ordinary hill sprinting - Seau's personal trainer has Junior sprint up hills carrying a training partner on his back.

Pretty intense stuff. But great for strengthening the hips - extremely important in football - especially for a linebacker making tackles - it all starts with the hips.

Hey, Junior Seau is a great inspiration after all those years of people telling us that your body started to go to heck after age 30 - that all you had to look forward to was getting weaker, slower and basicly just wasting away.

Doesn't seem like that's the case, does it?

'You only get old when you stop dreaming.'

RFNH

Coach K

PS Remember Midnight on Monday the 21st is it. Your last chance to get in on the added bonus included with Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html Invest in your fitness by that time to get the recorded version of my Top 5 Reasons To Hill Sprint teleseminar - free. Don't delay.

Dear Friend,

I mean it. I'm going to rant and rave in this one. If you are easily offended, don't read another word...

Really, this is your last chance because I'm about to go off...

Here goes.

On the front page of the paper today, there was a lovely story about a father and daughter who both had gastric bypass surgery - and what a difference it had made in their lives...

What a difference indeed.

After the 2 $20,000 surgeries (paid for by the insurance company after a long fight...) the two family members went through multiple other surgeries for hernias, gall bladders, etc.

The two also enjoyed vomiting, mucus backups from eating too much, diarrhea, vomiting and a host of other side effects.

My question is this. Was this really the only way to lose paunch? Had they exhausted every other method to drop the pounds?

Or, was this the easy way out? The quick fix that so many people are looking for.

Maybe a little exercise and some healthier eating habits would have brought similar results with a lot less bad effects.

Case in point: the article stated that now, with their stomachs shrunken down, they could only eat 3/4 of a McDonald's cheeseburger or one slice of pizza before everything backed up.

Hello! Maybe eating some vegetables and less garbage might have helped out in the first place. They apparently hadn't changed any of their old eating patterns.

Oh, I'm just getting going...

I personally know people who have had this surgery but not changed any of their habits afterward - and guess what? They have gained kilos back even after having their stomach lopped off.

And exercise? Forget about it. Much better to leave tons of extra skin or better yet - have more surgey of the plastic variety to tuck everything in - forget about firming and toning by working out - that would be way too hard...

Hey, I know there are people who have been helped by this surgery - severely obese people with no other option - but I feel like the procedure is becoming the first choice of many rather than a last resort.

The two people in the story - nothing personal against them - maybe their situation did warrant the surgery - but the way it was covered in the article really ticked me off.

Want another example of how sick this thinking can be? The article went on to talk about what a great thing it was for adolescents to get surgical bands implanted to shrink their stomachs to bulk down. We're talking kids here!

Aren't there other options to try before cutting them open? Less soda pop, less time in front of the computer, some exercise once in awhile - anybody seeing the logic here?

Whew. Had to get that off my chest. There are better ways to lose the excess and you know what, they are not as hard as people make them out to be.

In almost all cases, making small changes in your habits can help you reduce the flab.

Back to some saner talk tomorrow. I'll be digging into the ol' mailbag for some questions...

Coach K

PS I'm so happy that you let me vent that I'm not even going to tell you again how great high intensity sprinting is - you know already anyway that eating a little more healthy and exercising is the way to go... not going under the knife.

PPS I will remind you that you only have until this Monday at midnight to get the extra bonus teleseminar recording ($29 value) included with the Uphill Fitness Training Package - wait too long to decide and you will miss your chance...

What's Possible In Just 4 Weeks

Dear Friend,

Last Sunday around noon, I met with an athlete that I have been working with. He is a great example of what taking action can do for you in as little as 4 weeks.

We had originally planned to work together for 6 weeks, but summer is a busy time with vacations, sports seasons, etc.

But, instead of chucking the whole idea because 'there wasn't enough time' we decided to go for it anyway.

From some initial testing 4 weeks before, this athlete made some great gains. For example:

1. increased shin angle an average of 51%
2. improved hand quickness by 18%
3. improved foot quickness by 4%
4. increased standing triple jump by 7%
5. increased vertical jump by 25%
6. decreased flying 40 time by 9%

... in only 4 weeks.
How did he do it? By doing these 3 things:

1. setting written goals
2. taking ownership of his own workouts (I wasn't with him all the time)
3. being willing to be coached

Now, you can see that his goals focused around getting faster, stronger and more explosive. But you can apply the same principles - no matter what your goals are.

Who knows how much you can improve in 4 weeks - you will never know unless you try - and that means taking the first step forward today.

RFNH

Coach K

PS Not sure what all of those tests have to do with speed, strength and power? Check out Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html to get all of the details.

The Simplest Reason to Hill Sprint


Hello Friend,

Got an email Tuesday from Keith with links to two new studies on high intensity training. More on those to come in future emails...

I thanked him for the links and more importantly, when I asked Keith how his training was going, he answered this way:

You're welcome. The progress is going well. I am running hills in the
Appleton/Kimberly area with my son. It works!!!

I can't say it any simpler than that.

Get Uphill Fitness Training

RFNH

Coach K

Why You Need Lateral Speed

Hello Friend,

Whether you play basketball, tennis, volleyball or just about any other sport there are many times when you are not moving forward in a straight line.

This is why training your lateral speed is so important.

Turns out there are two ways to move laterally - one is fast, one is slow.

Option 1 - step with foot in the direction you want to move and drag the other foot behind you

Option 2 - lift with foot in the direction you want to move and push with the foot away from that direction

Guessed which one is which?

If you have read Ultimate Inisider Speed Training Secrets - or watched the DVD http://www.makesyoufast.com/ultimate_insider_speed.html - you should know the answer.

When you move in a straight line, you should always be pushing - never pulling - yourself forward.

The same goes for moving fast laterally.

Here are my favorite ways to develop this skill:

1. running laterally through agility ladders
2. running laterally through 6 inch mini hurdles
3. running laterally up steps
4. running laterally up hills

All of these drills stress lifting the lead foot and pushing with the rear. If you don't you will:

1. Drag the ladder behind you
2. knock over mini hurdles
3. trip and hurt yourself going up steps
4. wear a trench in the ground as you move up the hill

You can learn the techniques for number 1 and 2 in the Ultimate Insider Speed Training Secrets DVD. 3 and 4 are shown in the DVD's included with the Uphill Fitness Training Package. Both available for you here - http://www.makesyoufast.com/products.html

If you work on moving fast forward, make sure you do the same for your lateral moves - or you'll never be as good as you could be.

RFNH

Coach K

PS This is your last chance to sign up for the Uphill Fitness Training Teleseminar. I have upped the number of lines to 250 but there ain't a whole lot left... click below to register before you miss out on this one of a kind opportunity. As a reminder, it takes place this Thursday, August 17th at 8 pm central (That's 9 eastern, 7 mountain and 6 pacific, me thinks...)


http://www.1shoppingcart.com/app/javanof.asp?MerchantID=59239&ProductID=3150399

The Secret to Getting Started

Dear Friend,

I've seen it over and over and over again, an email that reads something like this -

'My biggest fitness challenge is getting started. I just can't find the motivation to get going on making changes that will make me healthier...'

Now there are variations on this email. A zillion and one reasons that people can't get started. A whole bucket load of creative excuses that keep people from taking the first step...

But, you know what? There is one simple answer to solve all of these 'can't get started' problems...

What is it?

Ready?

It's simpler than you think.

The one solution to having trouble getting started is:

Just start.

Quick thinking about it. Quit making plans for the perfect time to begin. Quit saying that you will change tomorrow.

Just start.

The change in habits doesn't have to be earth-shattering - choose one small thing to change TODAY and guess what, you have started.

Continue to choose one little thing each day - drink one less soda, walk up the stairs, do 1 hill sprint, do a pushup, eat some vegetables or a piece of fruit - it doesn't matter what it is, just get yourself moving forward towards your goal.

Pretty soon, you'll be doing a couple of things a day, soon those healthier practices will become habits, soon you will be doing them without even thinking and then...

One day, maybe when you least expect it, you'll have a breakthrough. You will realize that you are more fit and healthier - but you have to have the guts to take the first step.

I like this analogy when talking about tackling any big task - and I think it fits nicely here:



'When nothing seems to help, I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it.

Yet at the hundred and first blow it will split in two, and I know it wasn't that blow that did it - but all that had gone before.'

Jacob Riis



Changing your life, unfortunately, is not a one step process. It will take many days of 'hammering' before your rock splits in two.

But, it can begin with one step. If you keep chipping away at it, the rock will eventually break. It's not a matter of if - just a matter of when.

Run Fast Not Hard

Coach K

PS To start chipping away at your fitness goal - losing flab, gaining muscle, running faster, getting more power and endurance - get your copy of Uphill Fitness Training at http://www.makesyoufast.com/uphill_fitness_training.html . It's as good a first step as any...

Hill Sprints In The Rain

Dear Friend,

I was this close to not doing my hill sprint workout today - and here's why...

Got up around 8 am this morning - doesn't seem early unless your 10 month old was up crying all night - and got right to work.

I'd been putting off a landscaping project for a long, long time and frankly, my wife wasn't going to put up with any more of my excuses.

So, there I was for most of the day, working in the hot sun. Putting in edging, planting shrubs and bushes, spreading mulch - needless to say I was pretty wiped out by 4:30 when I finally finished.

'You worked all day,' I told myself, 'No need for a regular workout'

But then I remembered some research that I came across a few years back. It looked at the health of people who did hard manual jobs for a living. Those people who dig, lift, carry, and haul all day, every day.

It seemed to me that these workers should be in pretty good shape. And the truth is that they were strong and had great endurance. But, what surprised me was that people in these manual jobs were not healthier and did not live longer than people that did less hard labor.

From what I now know about the intensity of exercise, this makes perfect sense. Doing hard jobs all day long is kind of like low intensity aerobic exercise. Your body is stressed a little bit over long periods of time - releasing harmful free radicals into your system. These jobs are kind of like running a marathon each and every day - your body just plain wears down...

I saw proof of this the summer after college when I worked as a concrete laborer. Talk about a hard job - and a big reason I kept looking for a job related to my degree. The proof I saw was in the 40 and 50 year old guys - like my father-in-law - who had been doing this stuff for 20 or 30 years. Their bodies were a mess. Back pain, arthritis, bad knees, shoulders and feet... regular physical activity was not keeping them healthy into their later years.

Wow, there's my super tangent for today... now where was I?

Oh, yeah. I finished doing landscaping and was going to skip my workout. But, I decided otherwise. I just had to work a little high intensity hill sprinting into my day.

So, away I went to one of my favorite hills. And almost stopped before I started - it was raining. But, since I had made this decision and driven to the hill, I braved the soaking. A little water never did anybody any harm anyway, now did it...

Started with a little warmup from Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - and whipped through a couple of sprints. Tonight I combined some short with some longer sprints for some variety.

When I had finished, I was glad I hadn't skipped the workout. I felt alive and energized ever after my long day. I don't know anything else that has this effect more quickly than sprinting.

Now, before I go, let me remind you that the sub-par health of laborers came out of some government study that I read. I don't think everyone with this kind of job is in poor shape. But, make sure that if you are stressing your body at low intensities for long periods of time, you work in some short bursts of high intensity to jump start your health.

RFNH

Coach K

PS Good news! Due to the overwhelming response to the Uphill Fitness Training Teleseminar - I have secured a few more lines for the call. But, don't delay. If these go as fast as the first 100 did, they won't be around for long... For those who do take action and get signed up - watch for details about the call on Tuesday. If you are not signed up yet, I strongly suggest that you click here to register:

http://www.1shoppingcart.com/app/javanof.asp?MerchantID=59239&ProductID=3150399


.

Filipino Sprinting Secrets

Dear Friend,

Hill sprints don't just work up here where it's cold - they work wonders all over the world.

This email came from a guy in the Philippines who has used hill sprinting to put some serious kick in his martial arts training.


My name is Ray and I do Japanese style kickboxing. I'm currently progressing onto Muay Thai and I got very much interested in your uphill sprints and other conditioning. As I want to progress onto training without the myths sometimes kickboxing coaches think they know ALL about running but I am not certain with them. I know my trainer is good and I have confidence in him - in kickboxing and in Muay Thai that is - but I have doubts when he tells me about running - you know the pretty standard fare. But I knew that when I got to learn about your website, I had no doubts I know that your tips and workouts will give me and is giving me the edge among other fighters in the ring

I tried uphill sprints on a slowly sloping hill and WOW That experience was an eye opener. I'm looking forward to run on two other routes. One route of the same hill, has a slow steep winding incline and there's an option to go straight via a stairway that has 105 steps. The other route is much steeper and it has too another stairway that has 95 steps. I'm looking forward to progress to these routes in the future.

I do less running since I get more of a workout on uphill sprints nowadays.
In full contact sparring, I feel I have more stamina and my kicks, though usually used from 20% to half-strength is faster and I hit harder One thing that amaze me is despite the paddings we have for safety in sparring, my sparring partners have black and blue bruises on the padded parts of their bodies Lately, I helped pay the hospital bills for my current sparring partner since I broke two ribs and yet we were wearing tough Muay Thai body armour. I am 5'6 and at 155 lbs and he is 5'9 at 175 lbs.

Other than the usual fare of workouts that come with the sport(s) I'm in, I do bodyweight excercises as I need to maintain and progress in speed and in power and in uphill sprints I'm gaining MORE speed and power Just to give you the idea of power, a 45 - 50 pound sawdust-filled punch-bag dents quickly and no I don't kick the top of the bag but at the base of the bag where it is harder. And for the idea of speed with those kind of powerful though still at half strength kicks, I could do 2 power kicks (this is are not Taekwondo kicks) per second. A favorite bag workout is kicking the bag counting one to ten to 20. One - is one kick, two is two kicks, three is three kicks and so on up to 20. It is a good workout to combine speed, power meanwhile building up stamina to deliver those kind of kicks.

Once I started doing uphill sprints, the power and the speed and the stamina I need to deliver fast, accurate and powerful kicks surpassed that My teammates noticed it and my trainers noticed it too and started asking, I just tell them that maybe I train a little bit more harder . I owe it all to you coach K

Thank you very much coach K

Ray Duclayan




The greatest thing about this story is that Ray, was willing to think out of the box and go against the grain. He started moving forward by taking that very first step up that hill. And that first step has led to kick buht results.

You can do the same. Forget all the crap you've been fed over the years and start focusing your efforts on what really works - hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html

Doesn't matter if you want to drop a couple kilos or get as strong and powerful as a bull - or both - hill sprints is the just the ticket.

More benefits from your workouts in less time - sounds like a winner to me.

Run Fast Not Hard

Coach k

PS The first ever Uphill Fitness Training Teleseminar is filling up fast with doers like Ray - only 58 slots remain... Click here to register before you are left out... http://www.1shoppingcart.com/app/javanof.asp?MerchantID=59239&ProductID=3150399

The Insanity of Long Distance Running


Dear Friend,

... has run every day for 25 years, estimating that he has run about 25,000 miles. Even a broken ankle, bad back, hurt knees, sore feet and two mini-strokes haven't stopped him...

This is a summary of an article I read Wednesday in the Milwaukee State Journal. A full page story with pictures about a guy who holds the record for the most consecutive days of running in Wisconsin.

And this is a good thing?

The guy goes out and jogs - or runs - miles each and every day yet seems about as unhealthy as they come.

Isn't exercise supposed to be good for you?

Then why does this guy have so many back problems? Knee problems? Foot problems? Why has he had two mini - strokes?

Sounds to me like this kind of training may be doing more harm than good. Or at least not giving him any results for all of the time and effort he is putting in.

One definition of insanity reads:

'insanity is doing the same thing over and over again, expecting different outcomes'

This guy meets that definition in my book.

How many others have run and run and run, mile after mile, because the so-called 'experts' say it is the best way to train and make your body healthy.

Hey, I did the same thing. I bought into this 'scientific' advice for years - and got little or no results.

Only after kicking up the intensity of my workouts did I start to drop fat, get more pep and feel like I did 10 or 15 years earlier.

Using the workouts in Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - you can do the same. And you won't have to workout for hours and hours each and every day.

Start your own streak of workouts, but do it right.

RFNH

Coach K

PS I know. I know. I've pissed off all the distance runners out there. Let me qualify this: if you love running distance or run distance races, you do have to put in the training mileage. Although maybe less than you think. If you haven't yet, check out my blog from last month for info on why even distance runners should sprint. http://www.makesyoufast.com/speedblog.html

The Proof is in the Yooper

Hey there Friend,

Go as far north as you can, without getting to Canada and you'll find a place where the Yoopers run free...

This is a land of hearty folks - they have to be to survive the long, cold winters with close to 300 inches of snow per year.

It's also where my grandparents settled when they came to this country to work as miners and lumberjacks...

And, it's where the latest proof about the power of hill sprints comes from.

I got this email Wednesday from John in the Upper Peninsula (U.P.) of Michigan and it says all there is to say:


Hi Tim just want to say that your information has helped me out tremendously I
used to run hills in high school which earned me a state title is the 300
meter low hurdles which I still hold. 12 years now Anyway I have been
weight training and forgot about running sprints. Ever since i saw your
website about sprinting, the fat i thought I couldnt get rid of is gone
Thank you Thanks for being such a great
motivator Hope to hear from you soon

John R

UP Class D 300 Meter low hurdle record Holder 94-95


Hey, I don't make this stuff up. Add the hill workouts from Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - to your routine and watch the pounds melt away like the Michigan snow in April... or May... or maybe even June - eventually it melts up there

RFNH

Coach K

PS The Uphill Fitness Training package are flying out of here fast. I strongly suggest you get yours before this batch is gone and I have to wait for another from the printer... who knows how long that will take... here's that link again - http://www.makesyoufast.com/uphill_fitness_training.html

Why You Should Never Give Up


Hello again Friend,

In January 2006 I wrote this fitness goal down on a 3 x 5 index card:

'I will run under ##.# in the 100 meter dash at the Badger State Games on June 25th 2006.'

And then I began to train - adding intervals into my workouts since I couldn't get outside much in the wonderful Wisconsin winter.

But something happened that threatened to keep me from reaching my goal.

On February 26th, I got injured - tearing all of the ligaments in my left ankle and pulling a piece of the fibula off in the process. (That, of course, is a whole separate story - read about it in my blog at http://www.makesyoufast.com/speedblog.html )

Now, what the heck was I going to do?

Doesn't it seem like, every time you set fitness goals, that something bad happens to get in the way?

You really have to choices at that point.

1. Quit and chalk it up to bad luck.
Or

2. Find a way to get through your obstacle.

I chose number 2.

Here's what I did. First, I rehabbed my injury - using exercises from Ultimate Insider Speed Training Secrets for the most part - http://www.makesyoufast.com/ultimate_insider_speed.html

Once I was cleared by the docs to resume activities - OK, so maybe a little before I was cleared - what can I say, I wanted to move forward... - I started thinking about the best way to get back on track.

It was now early April and I didn't have a whole lot of time until the date I had set in my goal. I thought about the quickest and most efficient way to train.

And then it hit me. I needed to start running hills again.

Why?

First of all, I was still in a brace, but I knew that sprinting uphill would reduce the pounding on my ankle and danger to my hamstrings because I would never be going quite full speed.

Second, I knew that plenty of elite athletes used hill sprints to get and keep in shape, so it should work for me also.

So, I took the first step.

I found a hill next to my work and got started.

The first day wasn't easy. I warmed up and did a few sprints and felt pretty winded while I did it.

But, afterwards, I felt great. For the first time in months, I felt like I had control of my own destiny. That I was doing something to move me toward my goal.

To make a long story short, I continued to hill sprint - and pretty much only hill sprint - for the next two months. Each and every workout got easier. I felt stronger, faster and more powerful. I also started seeing an incredible improvement in my endurance and energy levels.

Plus, I dropped about 14 pounds in the process.

When June 25th arrived, I felt confident. I had done everything in my power to reach my goal - despite a pretty huge obstacle. Hill sprints had prepared me for this race.

I came out of the blocks, ran my race and waited impatiently to see my time.

When it was finally posted, I was smiling inside and out when I saw that I had run even faster than my goal.

Nothing feels better than setting a goal, taking action and seeing your dream come true.

Try it once and you may find yourself hooked.

Run Fast Not Hard

Coach K

PS Once you have a fitness goal in mind, one of the quickest ways to reach it is by running hill sprints. Find out the simple, easy to follow details at http://www.makesyoufast.com/uphill_fitness_training.html The sooner you start, the sooner you'll succeed.

6 and 7 Foot Badgers Run Up Hill


Dear Friend,

Monday afternoon, while eating lunch, I read an article about giant badgers running up a certain hill in my city...

No, I was not reading the Weekly World News or other supermarket aisle periodical - I was reading a local sports weekly.

And these badgers weren't your average furry, mean-spirited, hill burrowing mammals - they were members of the Wisconsin men's basketball team. A team that has had great success over the past few seasons...

So, the article was talking about the strength and conditioning that this D1 team does before the season. One of the mainstays - and traditions - they have developed has been to include hill running in their workouts.

In fact, they usually run up the very same hill that I use once or twice a week in my own training.

Now, the Badgers do a bit more of an endurance focused workout than is to my liking - but they are running hills nonetheless. Seems, they run at a 'near sprint' for 8 or 10 or even 20 trips up the hill - without full recovery in between trips up the hill.

Like I said, I run this same hill and listen to me now and believe me later - there is no way that they are running at a 'near sprint' for all of these. Last year I even saw a TV news story on the very same training. It showed the Badgers running the hill - yes, they were running - no, they were not sprinting...

Hey, I'm not poo-pooing their training - they are getting a great workout that mirrors the needs of their sport pretty well.

What I am saying is this. You don't need to make this many runs up the hill to get great results. You can take less trips up, with full intensity, and get the same or better results in speed, strength, lung power and explosiveness. Not to mention the faat you will be burning and the energy your body will come alive with.

I run hills. The athletes I train run hills. Division 1 basketball programs run hills. So can you.

RFNH

Coach K

PS Alright, so what exactly is the right way to train on hills? You can find all of the details in Uphill Fitness Training - available right now at http://www.makesyoufast.com/uphill_fitness_training.html See you at the top.

This Scares Me To Death

Dear Friend,

This past weekend at a seminar in Tampa, I heard some startling statistics - statistics that make me shudder when I think about them...

20 million Americans have been diagnosed with diabetes

41 million Americans have been diagnosed with pre-diabetes

And the key word is diagnosed... how many undiagnosed cases do you think are out there?

After hearing this information in a session, I had the chance to talk to Trevor, a foot surgeon from Indiana who sees the effects of diabetes first hand - he does 10 or 12 foot amputations a year - mostly due to complications from diabetes.

The good doctor went on to explain why most of his patients end up in this condition.

'Fat is like a sponge for insulin' he stated. 'So, the more fat you have, the more insulin it absorbs. This means that there is less insulin in your bloodstream to regulate your blood sugar. Doesn't take long for diabetes to develop...'

I had never heard it put quite this simply before. I knew that being overweight was linked to diabetes, but here were the reasons - in easy to understand terms.

On my way home yesterday, while waiting for my flight, I looked around the airport and saw just how scary those statistics were. A huge number of people that walked by - and a lot of them had difficulty even walking - had way too much weight on their frames. A huge number of people at risk to become one of the 61 million...

But, hey, now that you've heard the facts, let's talk about what you can do about it.

If you are someone who takes full advantage of the advice in these emails, you already know the answer.

High intensity exercise, like in my sprinting and hill sprinting products http://www.makesyoufast.com/products.html , is the best way to burn the flab.

Whether you have a bit too much blubber now, or just want to avoid getting into that situation as you get older, be sure that you are doing regular high intensity workouts.

Run Fast Not Hard

Coach K

PS Don't become one of the statistics - go get some easy to follow, effective workouts at http://www.makesyoufast.com/products.html Be a part of the growing number of people who have left the stuff that doesn't work behind...

2 More Great Reasons To Sprint

Dear Friend,

Canadian University finds that high intensity training lowers fat - even if you eat more...

Just another quick example of why you have to sprint and include high intensity in your workouts.

Laval University studied men who perform high intensity training and compared them to those who never do high intensity. The study found that men who do intense exercise have lower body fat percentage than those who don't - even though they eat more. The non-intense group ate significantly less - and was still fatter.

And not only that, the study found that more oxygen was consumed and more fat oxidized following high intensity workouts - in other words, metabolism was kicked into overdrive.

Said it before, saying it again, will say it again in the future. You just can't beat good ol' high intensity workouts like sprinting to get your behind in shape. And, as this study showed, you can worry a little less about what you eat. More intensity, better results while not having to count every single calorie.

Sprint on the track, sprint on the grass, sprint up a hill, sprint up the stairs, sprint on your bike, sprint in the pool - doesn't matter how you do it, just do it.

RFNH

Coach K

PS Many have ordered. Many have reaped the benefits. Time for you to do it too. Just follow this link http://www.makesyoufast.com/products.html to start changing your habits and your life.

How to Win Your Belly Battle

Dear Friend,

The stars and planets aligned on Wednesday and compelled me to write this email...

3 mystical signs drove me to the point of having no choice in the matter. The universe determined my fate and I just went with the flow.

First, I saw a half page ad on the back page of the newspaper for a product called Abgone - promising to reduce belly fat and the stubborn fat in between your intestines - yuck. It's basicly CLA and I'm not too convinced that it works. Besides - what kind of name is Abgone? Don't you want to lose your belly to see your abs?

Secondly, I got an email from a new reader of these emails. Here's the short version:

'I just turned fifty, and am concerned about keeping the belly off!'

Well, whether your fifteen or fifty, keeping or getting that lean, chiseled look around the midsection is always a priority.

Third, I found an article on line from the 66th annual American Diabetes Association with this headline:

Intense Exercise Best to Reduce Belly Fat

Like, I said, this email had to be written.

Get this. The article focused on a study done by the University of Virginia which found that:

1. high intensity exercise reduced total abdominal fat
2. high intensity exercise reduced abdominal subcutaneous fat
3. high intensity exercise reduced thigh fat

... all more than low intensity exercise.

Remember that a couple emails back, I talked about metabolic syndrome (if you missed that one check it out at http://www.makesyoufast.com/speedblog.html ). Seems that more fat on the belly can be a predictor of not only that condition but cardiovascular disease and type 2 diabetes as well.

Hey, this study was done with a grant from the U.S. National Institutes of Health - maybe somebody out there is starting to 'get it'.

So, less fat around your middle can keep you healthier. And, make you look better. And high intensity exercise is the best way to banish your belly.

If you've been taking the time to read these emails, this shouldn't really be much of a surprise.

RFNH

Coach K

PS Plenty of belly-busting high intensity exercises in all the products at http://www.makesyoufast.com/products.html - don't let your belly get the best of you. Click that link NOW and find out more...

You've Got To Try This One

Dear Friend,

All right. I had thought I had seen them all. Every sprint training workout and exercises ever created - but Tuesday night I saw this...

I was waiting for a haircut - though, for me, there seems to be less and less of a reason to do this anymore - and flipping through a sports magazine when I came across an interesting picture.

Several people, underwater, holding black lava rocks.

I was intrigued.

Read the description.

Seems that this is an old surfer exercise to prepare boarders for when they wipe out and end up underwater.

The details of the exercise:

Stand underwater. Pick up nearest rock, brick, etc. Hold breath and sprint forward for as long as you can. Surface for air and recovery. Repeat.

Imagine the lung power being built here.

So, I'm ready to experiment. I don't have access to any uphill pools, so that sprinting may be out of the question.

But, I will be searching for a pool to try this in.

And, even before that, some 'hold your breath' sprints are a great idea.

In fact, holding your breath during parts of your sprint can make you run faster. The good old Valsalva maneuver allows you to push harder while your breath is held. If you have done any heavy benching or squatting in the weight room, you've probably taken advantage of this technique already. And if you have Ultimate Insider Speed Training Secrets, you know exactly when you should use this technique...

So, even the old speed coach can learn new tricks. Nothing better than stealing - I mean borrowing - tips and tricks.

RFNH

Coach K

PS Build your own bag of tricks for getting faster, leaner, stronger - in surfer beach-body shape. Go to http://www.makesyoufast.com/products.html to add my 25 years of training techniques to your repertoire.

Dear Friend,

Seems that all to often I get an email something along these lines:



'Last Tuesday the unthinkable happened....I tore my Achilles tendon. I had surgery Monday to fix it. I wanted to know what you thought I should do to get back.'



Injuries can be one of the most frustrating setbacks to your training and your fitness. So, what to do when it happens?

First of all, if it is something serious - like in the email above - be sure to see a health care professional for treatment. Don't try to go it alone if you really have injured yourself.

That health care pro can also make recommendations as to what you should and shouldn't do while it is healing, how long that healing should take, and what you can do to treat and eventually rehab the injury.

Case in point: When I tore up my ankle in February, I saw an orthopedist and made a couple trips to the physical therapist to get me going in the right direction. Once they cleared me for activity, I took over rehab in large part on my own...

Note: I suggest seeing a sports medicine professional for fitness-related injuries. They are more likely to be proactive and aggressive in treatment. Too many 'family practice' type docs will probably just tell you to rest and not use the injured part until it feels better... this can add a long time to getting you back into training.

Anyway, there are really three things that training can do for injuries:

1. Help prevent them
2. Help rehab them
3. Help rehab them faster

Staying with the ankle example, training your lower legs can help prevent injuries by improving your strength and flexibility. Although you can't completely prevent getting hurt - as shown by my accident - you can decrease the chances - and the severity - of injuries. Single leg balance, squatting and jumping exercises like those in Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html are excellent choices for this type of training.

You can also use these kinds of workouts to rehab your injury. I used the actual exercises from UISTS to get my ankle strength and mobility back without making 50 trips to PT.

Finally, having done these exercises before the injury, I was able to come back from a pretty severe injury in a short period of time. I tore my ligaments and broke my fibula on February 28th .

But, by June 25th I was able to sprint 100 and 200 meter races fast enough to be ranked in the top 25 and 30 respectively for my age group across the country. And the leg's kept getting better since then...

So, don't let an injury end your quest for the best. By all means, treat it seriously, but when it is time to resume your training, do what it takes to get back as quickly as you can.

RFNH

Coach K

PS Want to prevent lower leg injuries? Get back faster if an injury happens? Injured now and need to rehab? Get Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html - for the best exercises to fight injuries - and make you run faster in the process...

Number One Way To Find the Time

Dear Friend,

I've been doing some training lately on time and task management and it didn't take long to relate it to working out...

First of all, how many times have you heard this excuse: 'I didn't have time to work out today...' or 'I'd work out if only I could find more time...'

Now, of course you and I have never uttered those words... not us. But all those 'other people' use this excuse all of the time.

I'm not saying you can make more time but you can definitely make more of your time during the day. Plenty of time to get in short, intense, focused workouts like sprinting, bodyweight exercises, and stair climbing.

Those people are probably right when they say they can't find the time to drive to the gym, change, wait in line for machines, gab with their friends, do an hour or so of cardio, talk at the drinking fountain, throw in some strength training, stretch, watch some TV, shower, and drive home. I usually don't have the luxury of that kind of time either.

But, you can squeeze 5, 10 or 15 minutes of high intensity exercise in - there's no excuse in the world that will convince me otherwise.

If getting in great shape is important to you - and it should be - then I think Franklin Field said it well:

'The great dividing line between success and failure can be expressed in five words; 'I did not have time.'

RFNH

Coach K

PS I'll save you even more time by telling you exactly what to do in those 5, 10 or 15 minutes. Get detailed step by step workouts in Uphill Fitness Training and Ultimate Insider Speed Training Secrets at http://www.makesyoufast.com Time's a wastin'...