Coach K's Speed Blog

How Hill Sprints Slow Arthritis

Dear Friend,

Got home from watching our hometown high school football team put a 35-6 whooping on the other undefeated team in the conference. Go Cards.

Anyway, got in the door in time to catch some of the 10 o'clock news and my ears pricked up when they previewed the Health segment.

Topic: how strength training can slow osteo arthritis in the knees.

Hey, I had to stay tuned for that one.

So, clinical studies are showing that strengthening the muscles in the upper leg - especially the quadriceps can slow down the advancement of arthritis in your knees.

And I'll bet the studies would also show that this type of training can help keep that arthritis from starting in the first place too.

This got me thinking. What do I do to strengthen my quadriceps and upper legs in general?

I hill sprint. http://www.makesyoufast.com/uphill_fitness_training.html

Hill sprinting puts a great focus on those very same muscles. It's the ultimate combination of strength training and sprinting - all in one. Run one and you will quickly feel those muscles getting a serious burn.

Conduct your own study. Run a couple for a few weeks and you'll see and feel those muscles become stronger and more developed.

Just one more reason to include hill sprinting in your training - saving your knees.

RFNH

Coach K

PS Yesterday I had 7 extra newsletters to give out to the lucky people who became members of my Inner Circle. Now, there are only 4. When they are gone, they'll be gone forever. Go to http://www.makesyoufast.com/newsletter.html to get yourself the important training info from this months newsletter and teleseminar. I'll let you in on another secret... the price for my Inner Circle membership will be going up sometime in October... I suggest you get in NOW.

What If It Doesn't Get Harder


Dear Friend,

I'll bet you that this email is NOT about what you think it is...

So, I was sitting in a conference room today waiting for a meeting to start. Two other people, an man and a woman - both in their late 30's or early 40's started talking about getting in shape...

'My friend convinced me to start lifting weights.' The man began. 'I'm going to get back into shape and lose this gut.'

'It gets harder as you get older,' the woman responded, 'just when you get going, doing good and feeling better, something - like life - happens and messes everything up.'

'I know,' continued Mr. New Weightlifter, 'I had been playing racquetball and losing flab but then my daughter's graduation happened...'

I just sat back quietly and listened.

I knew what to tell them. I knew that they were mistaken in their thinking.

It didn't really get harder. They didn't have to play the victim role to life's events. They could make changes, move forward and improve their lives.

But I kept silent.

Why?

Because I'm callous and cold-hearted? Because I don't like to help people? Because I like to remain aloof and smug because I know the truth?

No. But here's the real reason.

I only share information with people when they ask for help and when I know that they are going to:
1. Believe it.
2. Put it to use.

I do this because I have found that offering help before people are ready for it is a big waste of time... both mine and theirs.

I do offer you help because you have met one - and maybe both - of my criteria.

Think about it. You've shown that you are ready. You found my website. You signed up for my emails. You read them and - hopefully - you use the information to improve your life.

They say that 'when the student is ready, the teacher will come' and I believe it. The law of attraction brings you into to contact with people and information that will help you - when you are ready to take advantage of it.

I want you to take full advantage of the information that I have to offer. But, as a coach, I know that I can tell you exactly what to do but I cannot make you do it.

That part is up to you. Make a decision today to take some action to improve yourself. One baby step forward is all you need to take.

Could the two people in the conference room today have benefitted from my advice. I believe so. Hopefully we will come together again when they are ready to accept it.

RFNH

Coach K

PS The September issue of my Fitness Fasttrack newsletter went out the door this week. But, I found that I have 7 extra copies left over. Because I don't want them to go to waste, I'll make you this offer. The first 7 people who sign up for Coach K's Inner Circle will get September's issue as a bonus - and I'll throw in a recording of the September teleseminar to boot. These 7 will go fast. Take action NOW - http://www.makesyoufast.com/newsletter.html

Why Now Is The Time To Start

Dear Friend,

I'm not sure where the month of September went...

Fast, that's for sure. Looked at a calendar recently? It's only 12 weeks until Christmas. And that's why it's a great time to set some goals and start working towards them.

All year round, I look for important events - holidays, vacations, competitions - to gear my workouts toward.

I create a spreadsheet and use it to track my meals, my exercises, my bodyweight and anything else that I want to measure and record during that time. I keep it simple and include my goals on the top.

And I usually set a new one up about every 12 weeks.

I've done 6 week and 8 week cycles too but 10 or 12 weeks seems to be a good time period. Long enough to see results - not so long that you don't keep interest and motivation.

So, what do you want to accomplish in the next 12 weeks? Run faster? Lose some flab? Build some muscle? Feel better? You decide what is important to you.

Then write it down and track your progress. Always remember that 'what gets measured, gets done.'

And remember that the end of that time - late December - is one of the worst times of the year for eating right and exercising.

Putting in some thought, time and planning now can pay off big before the end of the year.

RFNH

Coach K

PS Nothing like a new exercise program to make workouts exciting again and spike your motivation levels - get thee over to http://www.makesyoufast.com/products.html for some of the best ways to change your life by the end of 2006.

How To Come Back From Injury Fast

Dear Friend,

I've gotten a few emails recently by some people that have gotten bitten by the injury bug. Even though some injuries are unavoidable - no matter how much prevention you do - you can come back more quickly if you do the right things.

First of all, the stronger you are, the faster you will recover and bounce back. So make training ankles, knees, etc. a part of you workout routine.

But, if an injury does occur, how can you make it back fast?

In general, start slow and progress gradually. If you feel pain - ease up and pull back a little.

For example, when I broke my ankle last year, I couldn't just run out and start sprinting again. I had to work up to it.

Here's some of the things that I did:

1. Ankle alphabet exercises - on dry land, in hot water, in cold water
2. Towel pulls with my toes - back, forward, to both sides
3. Balance exercises - double leg and working up to single leg, stable surface then working up to unstable
4. Moving against progressive resistance - using the bands I got from PT, moving my ankle in all directions - pronate, supinate, invert, evert...
5. Walking, running, hopping in the pool - the water takes some of the stress and impact off the injured area
6. Eventually walking and then running on it - first with a brace, then without it
7. Stretching and then icing after each 'workout' - moving the healing tissue around will cause swelling - stretching and then ice can help it recover faster

Now, this was of course for an ankle injury but you can apply the same principles to most others.

And here's another tip - everything I did to rehab my injury is also great for preventing the same injury in the future...

So, proceed with a little caution, listen to your health care professionals and don't be afraid of a little discomfort. Using these techniques will get you back faster from injury.

RFNH

Coach K

PS If ankle injuries are in your history - or might be in your future - check out Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html for dozens of exercises to make your ankles rock solid and powerful. What do they say? An ounce of prevention is worth a pound of cure...

Why Owls Don't Want You to Jog

Greetings Friend,

Chapel Hill , N.C.

'A man was out jogging earlier this week, when he felt a sharp pain on the side of his head. At first, he didn't see what had happened, but reached up and felt blood running down his face. Then, he saw the giant owl flying away from him. The owl that had given him 3 gashes to the head that required stitches to repair...'

I heard this human interest story on the radio this morning. Poor guy.

Experts - are there really owl experts out there? - don't know why the owl attacked. They usually stay away from humans and are only aggressive during mating season - still months away.

I offer up this theory. Owls don't want people to jog.

Why? Because:

Jogging is time consuming.
Jogging doesn't burn calories and fat like high intensity training does.
Jogging doesn't make you faster.
Jogging is boring.
Jogging makes people look like they are in pain and misery.
Jogging doesn't build muscle or increase natural hormone production.

Seems like owls might view jogging as un-natural - and are trying to send us ignorant humans a message.

Want more proof? I have been sprinting and hill sprinting for many years - and have never been attacked by anything bigger than a mosquito.

Do what's natural and save yourself some stitches. Sprint don't jog over to http://www.makesyoufast.com/products.html to pick up the high intensity info that will get you going...

Run Fast Don't Jog

Coach K

PS I imagine this ad campaign coming to commercials soon: 'Give a hoot, don't put on the jogging suit.'

Answer To Age Old Question:

Dear Friend,

'Which comes first?'

What order to train in is a common question that comes in. For example, here's one that asks the question: 'Which comes first, the power or the strength?'

Hello Coach!

Just to tell you that I'm doing well with hill sprinting. My buht got sculpted! My oblique muscles became more prominent along with my abs! I gained 4 to 6 inches in my jumps! My stamina has increased! The power and speed of my kicks is now tripling! Sprinting uphill is like going through a 5 round kickboxing match!

I added this workout; everytime I reached the top after a sprint, my partner would do some Thai Pads and focus mitts workouts with boxing and kicks and combos for 5mins ( equivalent to 1 round but just added 2mins for good measure), afterwards walk down again and do the same again.

During the previous weeks after I started hill sprinting, it was really difficult - particularly hill sprinting itself showed my true condition with regards to stamina. But as three weeks passed, I noticed that my stamina improved and that I could do 1min of shadow boxing and kicking when I reached the top. During the weeks, that progressed to 5 mins whenever I reached the top. WOW! I never imagined I could do that! Sprinting uphill for 72meters (the slope is 72meters from the bottom to the top) then without resting, kickboxing calisthenics. The only thing I noticed first that when I reached uphill, my energy is half-spent and my kicks and punches lack half the power. What's a good way to maintain or improve the power of my kicks and punches after I reached the top?

Thank you coach!

Ray

I used to run into this question a lot when training track and field athletes. Never enough time to fit everything into practice so when was the best time to do fast and explosive training?

Most people will tell you that you must do power work before strength. You ask your muscles to fire quickly and explosively and then do slower strength work after they are a little fatigued.

I say to mix it up.

I agree that it is usually good to do the power and explosive stuff first. But, once in awhile, throw this at your body.

Do strength work first. Then follow it with speed and explosion.

Explain it to your muscles this way: 'I've asked you to be strong... now be strong AND fast.

In the example above, reverse the order for awhile. Do the punches and kicks before each hill sprint and check back with me with your results.

RFNH

Coach K

PS Today is it. Your final chance to become a member of Coach K's Inner Circle and still receive all of the September information. This stuff will launch you onto a new fitness level - but you won't get it unless you act now. http://www.makesyoufast.com/newsletter.html

I'm Too Fat For Yoga

Dear Friend,

I was sitting in a meeting last Wednesday when a disturbing conversation came up...

You may remember that, a few weeks ago, I attended a session by a yoga instructor about exercises to do at a desk job to relieve stress.

That session was the topic of the conversation.

Here's what this 20 something guy said:

'That presentation was hilarious. How hokey! C'mon - I'm too fat to do yoga or any of those stretches...'

Thinking the same thing I was?

How sad.

It's too bad that many people feel this way. That they are so far gone - even in their 20's - to do anything about their fitness. Why try anything? It's not going to work anyway...

Good thing you're different. You are willing to do what it takes to get and stay in shape. Even if it means trying something 'hokey' once in a while...

Even more sad. The young man who made this comment - who really isn't that obese - has back problems. But instead of trying to do something to help himself, he relies on Percoset and a big blue back brace.

Remember that your body was designed to move. Don't give up on it and it will serve you well for a very long time.

RFNH

Coach K

PS This story reminds me of a quote I saw recently:

'Success is simply a matter of luck. Ask any failure.'

To have success brought closer to you, check out the products at http://www.makesyoufast.com/products.html - or you can sit around complaining about all the hokey stuff out there that doesn't work...

Missing: Successories Store

Hello Friend,

'But they all scare me...'

This was my 11 year old daughters reaction to her homework last Thursday night. And I coulnd't blame her for feeling that way.

Her assignment. Write a summary of a current event from the front page of the newspaper.

Her choices:

'Suicide Bombing in Iraq Kills 13'

'College Campus Shooter Kills Himself'

'E Coli Found in Spinach - Child Dies'

And most were accompanied by a shocking or gruesome picture.

No wonder she was scared.

Ever wonder why newspapers are all about bad news? You probably know already - because that's the stuff that sells papers. It seems to be the stuff that people want to read about.

But, do they really? Or, is it more that they aren't given a choice.

I'm not sure about most people - they might really like to focus on the negative. And here's why I think this might be true...

Remember a few Christmases ago? The Successories brand put all kinds of stores in the malls. They sold positive, inspirational, motivational pictures, plaques, calendars, paperweights - just about anything you could print a quote.

I thought this was great - I actually have a few of their items on my desk in front of me every day:

1. A Coach's Cube with quotes from famous football coaches. My favorite:

'Ability may get you to the top, but it takes character to keep you there.' John Wooden

2. A small football paperweight with Vince Lombardi's quote:

'The harder you work the harder it is to surrender.'

3. A framed version of Vince's 'What It Takes To Be No. 1' speech...

OK, maybe a bit football heavy on the inspiration but good stuff none the less...
Anyway, back to the stores. Is there one left in your local mall? They were yanked pretty quickly from mine.

So, why wouldn't all of this positive, good for you merchandise not sell?

Because most people are negative. They don't want to focus on the positive things in life. Only b*tch about how much their life sukx and how unfair everything is.

That's much easier to do than trying to improve yourself and make yourself better.

Pretty sad if you ask me.

But, I'm preaching to the choir again. You do focus on what's good in life - and on taking action to change things that aren't good.

Surround yourself with positive images, positive information and positive people - your life will change for the better.

RFNH

Coach K

PS Tuesday, September 26th is the last day. Your last chance to join Coach K's Inner Circle and benefit from September's teleseminar and Fitness Fast Track newsletter. Here's the link again - just in case you've been hiding under a rock or something - http://www.makesyoufast.com/newsletter.html

How Long To Make A Change

Dear Friend,

'How long will it take me to change my poor habits into good ones?'

This is a common question that comes to me almost every week.

Here's the bad news - and the good news.

The bad news is the change doesn't happen overnight. Studies have shown that it takes around 21 days to change a habit into a new one.

That doesn't mean it takes that long to do the new thing some of the time - just to make it automatic, second-nature, not to have to think about it.

You've probably gone through this already. A simple example: changing your password on your computer. If you are like me, you end up typing the old one - and cursing at yourself - unless you consciously think about using the new.

Now, for the good news. The more you change, the more habits you break, the easier and faster the process becomes.

This is based on a very non-scientific study done by me.

A few months ago, at a Matt Furey seminar, Mr. Furey suggested changing simple things to get used to the idea of change. Example - move your watch to the other arm and see how long it takes to get used to it.

Actions like this are designed to break you out of your comfort zone.

So, I decided to give it a try.

I moved the spot in my car where I keep my security badge.

I expected it to take somewhere around the 21 day average for me to quit looking for it in the old spot.

But, surprisingly, it only took a day or two...

Why?

Here's my theory. I've been making a lot of changes lately. Pushing my comfort levels in many areas of my life. Going places and doing things that I haven't ever done before...

At first, making these changes was hard - and they took a long time to take effect.

But, as I saw benefits and rewards coming from these changes, making more changes got easier and easier.

I made a habit out of change - and it's made my life a whole lot better.

So, back to fitness. Want to change a habit? Change it.

Focus on one, make the change and stick with it until it becomes automatic. Then change something else. Each change you make - each time your push the envelope - it will get easier and easier. All you have to do is take that first step and keep moving forward.

An old Chinese saying goes something like this:

'Don't be afraid of growing slowly, just of standing still.'

RFNH

Coach K

PS One simple step that many people are taking is to become a member of Coach K's Inner Circle - get in the habit of putting positive information into your brain by going to http://www.makesyoufast.com/newsletter.html and signing up NOW.

How To Run The Fat Off Your Face

Dear Friend,

When you pack on a few extra lbs., where do YOU notice it first?

If you are like me, I can tell right away by looking in the mirror - because the first place I notice it is in my face.

The first time I became aware of this was the 2 summers after I graduated from high school. A friend of mine, Gary, came home on leave from the Navy - I hadn't seen him in almost a year.

That summer, I was working my buht off at a restaurant. Washing dishes, bussing tables, cooking, cleaning - not the most glamorous of positions, but a good reminder about why I was going to college...

Besides that, I was apparently enjoying another benefit from my job.

And Gary was the first to call my attention to it.

As soon as he got in to town, he stopped by the restaurant to say hello. I remember going out the back screen door, into the gravel parking lot to talk to him.

First words out of his mouth? 'You're a lot thinner.

At first, I was a little shocked - hey I was lifting weights and trying to keep in peak high school shape . Then I realized that he was paying me a compliment. I wasn't getting smaller - just less chubby.

This same thing happened last year after I started hill sprinting http://www.makesyoufast.com/uphill_fitness_training.html . The first place people noticed that I was banishing blubber was in my face. Especially in my cheeks, and in that nasty flubbery looking spot just under my chin and jaws. Know the place I'm talking about?

What a great feeling to know that all that extra lard was melting off my body - everywhere of course, but most easily seen in my face.

Start training uphill and see the same results.

RFNH

Coach K

PS Time is now an issue. The September installment of my Fitness Fast Track newsletter will be hitting the mail next Tuesday. If you don't become a member of Coach K's Inner Circle before then, you will not get this valuable information. Find out how to get hooked up with the latest and greatest in fitness here: http://www.makesyoufast.com/newsletter.html

Hill Sprints Down Under

G'day Mate,

I'm always on the lookout for athletes who have used hill sprints to become champions. Yesterday I found one in an unexpected sport...

Marathons.

An Australian marathon champion named Robert de Castella ran a hill sprint workout every Thursday for 15 years. Here's what he said about hill sprints:

'Maybe the best overall training you can do. It makes you strong, helps you get faster and improves your running form. '

Deek or Deeks, as Robert was known, gained some serious success from putting hill sprints in his workouts. For example:

1979 Australian Marathon title
1981 set marathon world record which stood for 3 years
1982 won Commonwealth Games marathon
1983 won World Championships in Athletics marathon
1986 won Commonwealth Games marathon again
1986 won the Boston Marathon in 2 hours 7 minutes 51 seconds
1991 won the Rotterdam marathon

Not bad, not bad at all. Seems like including hill sprinting in his routine brought Robert a sure-fire advantage over his competition.

RFNH

Coach K

PS Whatever your sport, hill sprints will make you better. Get the exact details of how to use them in your training at http://www.makesyoufast.com/uphill_fitness_training.html

How Linebackers Play 100 Miles Per Hour


Dear Friend,

Over the past few days I have seen some incredible athletes make some equally incredible plays...

Wisconsin Badger linebackers shutting down - and shutting out - the San Diego State Aztecs

First round draft pick AJ Hawk running down Heisman Trophy Winner Reggie Bush

Steeler and Jaguar linebackers putting the hurt on opposing offenses...

If you watch these athletes closely, you will see that they can no longer be just big, tough run-stopping, Mack truck - like players.

These guys have to be fast, strong, agile - able to run sideline to sideline to make plays against the run and the pass. They also need the endurance to play entire games at this high level of intensity - it's not very often that you'll see a linebacker ask to come out of the game for a breather ...

I've often wondered how players at this position can be in such incredible shape and compete at such a high level week after week.

I actually asked a friend of mine, Vince Palko, who played as a D1 linebacker in college and a professional in Europe - What's the secret?

Vince responded by sending me a video preview of his new DVD titled Linebacker Fitness - http://www.makesyoufast.com/linebacker_fitness.html . It showed me the number one exercise that he used to get in - and stay in - linebacker shape

It's what he used to be able to fly all over the field and make plays.

I've recommended this exercise over and over again in these emails as a way to warm up, get faster, become more explosive and to burn lard of your bod. I've seen it work in countless athletes that I have trained - it will work for you too.

Anyway, I strongly recommend you go to http://www.makesyoufast.com/linebacker_fitness.html and check out Linebacker Fitness. I'm adding it to my own fitness library and it will be a life-changing addition to yours too...

RFNH

Coach K

PS Here's the link again to get you in linebacker shape - fast... http://www.makesyoufast.com/linebacker_fitness.html

The Power of Focus

Dear Friend,

'My thoughts before a big race are usually pretty simple.
I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you'll win... Channel your energy. Focus.' Carl Lewis

Focus is one of the most important things in your workouts and your performances.

So how do you improve your focus?

One way is to pay moment to moment attention while exercising.

For example, when you run hill sprints, you should pay attention to your steps as you move up the hill. Counting the steps in your head will cause you to focus on the pace - not how difficult it is to sprint up the hill. Concentrate on your strides and your body will take care of getting you to the top.

Another great way to improve your focus is to jump rope. While jumping, focus on maintaining the rhythm of the rope swing and the small jumps over it. Doing this while will help your body and mind work together - your mind will subconsciously tell your body to make small adjustments to balance and efficiency of movement.

You can apply these techniques to any of your workouts. Focus your mind and pay moment to moment attention during your training. You'll see your performance and your results skyrocket.

RFNH

Coach K


PS Start focusing your attention on what you want: join the select group of members in Coach K's Inner Circle - http://www.makesyoufast.com/newsletter.html who are getting detailed life-improving info every single month - info that is available nowhere else... not even in these emails. But, hurry, cuz the September newsletter and teleseminar - included in your membership - are coming up in less than two weeks. If you wait to decide, you will miss out. Apply NOW.

Old Time Aztec Warm Up

Hello Friend,

Saturday afternoon I got to see a whole pack of Aztecs warm up the old-fashioned way - the wrong way...

Sitting in my seat in Section W at Camp Randall Stadium, I got to see the whole thing.

Because I took my 6 year old son, we got there plenty early - he wanted to get as much football viewing as possible. So, we cooked for an extra hour or so in the sun...

Since we were there so early, we got to see both teams go through warm ups.

The San Diego State Aztecs started first, and all things looked OK. They ran some 40 yard strides followed by some 20 yard reps of hi knees, butt kicks, skips, etc.

Then their warm-up went down the tubes...

I couldn't believe when they lined up and started doing old-fashioned static stretches. Lucky for the Badgers, the Aztecs didn't know that static stretches before asking your muscles to perform quickly and explosively just plain doesn't work.

In fact, static stretching before a performance can actually make you run slower and not jump as high.

That's why I include dynamic warmups in both Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html and Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html - to prepare your body the right way for moving fast.

After half-time, San Diego State did even more static stretching.

The Badgers did only dynamic work before taking the field - before both halves.

Although the score doesn't show it, Wisconsin dominated this game in terms of statistics... maybe there something to this warmup thing after all...

RFNH

Coach K

PS It's also a good idea to do a good general warm up before an activity specific dynamic one. One of the best ways to do this - get the blood flowing, joints lubed up, temperature raised - is to jump rope. Watch for more on this essential exercise coming soon...

Genes Make You Look Fat?

Dear Friend,

This statement brings a whole new meaning to the question: 'Do these jeans make me look fat?'

Now, if you have a significant other, you already know the proper answer to give if asked the question with the 'j' spelling of the word.

If you don't know that answer, you need to find out... NOW, before it's too late.

And, if you forget to give the right answer - you'd better practice your sprinting and make a fast getaway...

But, what about the 'g' spelling of the word?

Are your genes making you fat?

A lot of popular literature over the past couple of years has pointed to a fat gene as the cause of people packing on the extra baggage. In other words, being a member of the heavyset is not your fault.

C'mon. This is a nice easy answer. And an easy way out.

Being overfat is not a good thing. And it is our own fault. We make the choices to get in the condition we are in.

Isn't it time you made some choices to do something about it?

Here are some stats to put the fear of Gourd into you:

Around 300,000 Americans die each year from being overweight. This qualifies as an epidemic - much scarier than the Avian Flu.

Studies have shown that between 55 and 63% of Americans are obese or above their ideal weight.

From 1991 to 1998 the obesity rates in adults jumped 70% in the US. That's not including kids - we all know how that is trending - and more recent studies have shown even greater increases.

So what is causing this?

Unless human beings have genetically mutated in the past 2 decades or so - it ain't because of a fat gene.

It comes from eating too much and exercising too little.

This is good news. It means that you can do something about it.

Even though the fat gene theory seems like an easy way out, think about it. If being fat is determined by your genetics, then you are doomed no matter what you do. That's a sad, fatalistic belief if you ask me.

But, if you believe the truth, that your own behavior and habits are responsible for health - then take action TODAY and make some changes.

You've heard it before, but it may take awhile to sink in... do some high intensity exercise, eat intelligently and improve your life.

RFNH

Coach K

PS I know this a harsh email... sometimes the truth is hard to hear. But, that's my job as a coach. A coach doesn't always need to act as your friend. A coach does have to sometimes tell you to get your arse in gear and challenge yourself. If you need this kind of push, there is no better way to get it than to join Coach K's Inner Circle - http://www.makesyoufast.com/newsletter.html Click the link and see how you can have a 'personal' coach by your side each and every month of the year for a very small investment...

Easy Way To Increase Power and Explosiveness


Dear Friend,

Haymaker rights, thundering lefts, vicious uppercuts, lightning quick jabs...

These are the trademarks of some of the greatest fighters of all times - Mohammed Ali, Sonny Liston, Evander Holyfield, Rocky Marciano just to name a few. Athletes known for their impressive punching power and explosive quickness.

So, how do fighters develop these traits?

Through a variety of training methods to be sure. But there's one exercise that all of these fighters have done over the years - and what it is may surprise you...

They all jumped rope.

Now how can this simple playground activity possibly develop a devastating knockout punch?

Here's how.

Explosiveness is really force and speed acting together. And jumping rope can be very effective in improving these two factors. Plus, rope jumping will improve how fast you can react from a ready position or move quickly from a stationary position.

Jumping rope has these effects because it is really a form of low intensity plyometrics.

Remember those from previous emails? Plyometrics - or jump training - seeks to shorten the time it takes between the stretching of a muscle and it's contraction. The longer a muscle stretches, the stronger the contraction. Shortening the time it takes between these two leads to the force and speed mentioned above - or explosiveness.

Remember too that this stretch-reflex contraction is also important in running fast - especially in the middle phase of your sprints.

Another advantage of rope jumping is that it increases you speed. Fast jumping forces the neuromuscular system to react more quickly. And moving fast is all about nerves firing fast... that's why some sprinters have trained with boxing speed bags - training your hands to move faster will teach the nerves in your whole body to fire faster.

Hey, if you want to be fast, powerful and explosive, be sure to add jump roping to your routine. Simple - once you relearn the skill you've forgotten since grammar school - yet effective.

RFNH

Coach K

PS Another way to work your leg muscles in the same way as jumping rope is by doing the single leg hops and jumps in Phase 3 of Ultimate Insider Speed Training Secrets - available for you here - http://www.makesyoufast.com/ultimate_insider_speed.html

Hill Sprint and Reach Par

Dear Friend,

Flipping up the channels this evening to check my fantasy football players on Monday Night Football - I may even have a chance of winning this week - I zipped past the golf channel.

'Oh, crud', I thought, 'I forgot to answer that email question...'

Better late than never. Here goes.

Here's a question from Brian:

Coach,
Sorry if this is a stupid question, but I am going to ask it anyway. I am
a 45 year old male, and I live in the Northeast. I am currently amassing
information for me to devise my off season fitness program for the glorious
sport of...(please sit down before continuing)...GOLF!

Currently, my winter program is going to be extremely eclectic, with a combination
of weights, kettlebells, bodyweight exercises, stretching/yoga/pilates, and, up till now
jogging.

Enough background...my question is this... will hill sprinting help with my golf game?
Intuitively, I would say anything that burns (the blubber) off my body is going to be beneficial
to all aspects of my game and life, and further, the strength built in my leg muscles
*potential* thru your program must help as well, but I want to hear what you think.

I hope I haven't wasted too much of your time, and again, if this is a stupid question, feel
free to say so.

Cheers,

Brian

No question is stupid Brian. Although I admit I had to do a little research to match hill sprints with hitting the links. Here goes.

Yes, hill sprints will help your golf game - and here's 7 ways they'll do it:

1. Dynamic warmups and static stretches like those in UFT - http://www.makesyoufast.com/uphill_fitness_training.html - , will increase your flexibility. This can lead to longer backswings which will generate more club head speed - in other words, you'll hit the ball farther and straighter.

2. Hill sprints will strengthen your abs - this will help prevent lower back injuries which are common in golf.

3. Hill sprints will strengthen your upper leg muscles which can improve your balance during your swing.

4. Hill sprints will strengthen your hips - more power and speed in your swing.

5. Hill sprints will strengthen the muscles in your lower legs... essential for push-off power in the down swing.

6. Hill sprints will strengthen your trunk and core - especially if you include the Hill Core workout from UFT - http://www.makesyoufast.com/uphill_fitness_training.html. These muscles are critical for the turning motion of your golf swing.

7. Hill sprints will increase your stamina and endurance. Most golfers see a major decline around hole 13 due to a lack of endurance. Better stamina will improve your consistency on that back 9.

Hey, I found even more links between hill sprinting and golf than I originally thought of... again, goes to show you that working out using the right kinds of exercises will transfer to almost any activity that you want to improve in.

Run Fast Not Hard

Coach K

PS Don't forget to sign up for Wednesday night's teleseminar - http://www.AskTheFitnessExpert.com/timk . It's going to be awesome. You don't want to miss it so click that link now to register.

PPS For Brian Only: I'll get to your second question as we get closer to the 'let it snow' months...

What To Do If You Hear Voices

Dear Friend,

One of the brands of green tea that I drink has a quote printed under each cap. My only beef with the company is... they need more quotes.

Seems almost every day I twist off the top and see a quote by Eeyore of Winnie the Pooh fame - rather uninspiring.

But, once in awhile, I see a new one - or a good one that I've read before.

That happened this morning.

If you hear a voice within you say 'you cannot paint,' then by all means paint, and that voice will be silenced. - Vincent Van Gogh

Now, I'm not completely in agreement with the source - that whole ear thing was rather weird, you know - but this is a powerful quote.

Hopefully, you don't literally hear voices in your head. But we all have that little voice inside us called fear.

Fear of failure, fear of what other people will think, fear of success - any of these can put a stop to your progress before you even start.

Luckily, there is a simple way to quiet that voice. Take action.

Like Van Gogh said, if something inside of you tells you that you can't do something - do it. This is the quickest way to improve yourself.
In fitness, you may tell yourself - 'I can't sprint. I'm too old, fat, out of shape, etc.'

Then, by all means, sprint.

Taking that action, just once, will put an end to that negative thought. And, you'll be one step closer to achieving your fitness goals.

The simplest way to overcome your fear is to do the thing you fear - now.

RFNH

Coach K

PS Some people that I train have said this very thing: 'I can't hill sprint, I'm too This has kept them from enjoying all of the benefits of this awesome exercise. When you're ready to quit paying attention to that negative voice in your head check out Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html

# posted by Coach K @ 3:06 PM 0 comments  

How Band Geek Almost Broke My Arm

Hi Friend,

Last month in Tampa, Florida, a seemingly harmless former marching band member nearly tore my arm out of its socket...

It's true.

While attending a meeting last month, my friend Dr. Vince the chiropractor subjected me to a little experiment.

'Hold out your arm', he said.

So, I did. I'm always up for a challenge.

'Now, keeping your arm straight out to your side, don't let me push it down.'

Ha! There was no way that this puny little girlie - man was going to push my arm down.

Not to brag, but I've bench pressed close to 400 pounds before and I pride myself on my strength and power.

So, I got ready to show this Southerner a thing or two.

'Go ahead,' I smiled confidently.

As he pushed down on my arm, I resisted with all of my might. I'd like to say I put up a good fight but, to tell you the truth, it was futile.

Imagine my jaw dropping to the floor when Dr. V easily pushed my arm all the way down to my side.

'Now hold this up to your chest', he said, and handed me a little box with a small pendant in it.

I held the box to my chest, too dumbfounded to argue.

'Now, let's try it again', he drawled, 'Hold your arm out to the side and don't let me push it down.'

I followed his directions and this time, with this little box held in front of me, I easily resisted all of his efforts to lower my arm.

Now what was in this tiny box that had suddenly made me stronger?

Turns out that Dr. V had set me up to prove a point. Inside the box was a small pendant attached to a cord - he called it a Q-link.

Vince went on to tell me that this little miracle device would not only help me get stronger, but increase my energy levels and protect me from the harmful radiation that electronics were shooting into my body every day.

I was convinced.

Now, I can be a hard sell at times, but I also don't argue with things that work. The little 'arm' experiment had made a believer out of me.

I also don't claim to know exactly how or why this thing does what it does but I'll tell you this. I look at like I do electricity. I don't really care how that works as long as the light comes on when I flip the switch.

If you are someone who needs more evidence, check out Dr. V's webpage that holds a whole plethora of info on the Q-link - http://www.makesyoufast.com/qlink.html

Or, if you're like me and are willing to simply invest in things that improve your life - go order your own Q-link on the same page - http://www.makesyoufast.com/qlink.html

RFNH

Coach K

PS Increased strength and power, improved health, maximum energy - I'm in and going with the black one (thinking about trading up to titanium eventually...) - much more stylish and manly if you ask me...can't wait to wear it when I do my workouts... I'll keep you informed on the impact on my training...

My Little Red Training Aid

Dear Friend,

Around 5:30 last night I got home after a short session of hill sprints after work - my hill sprint sessions are always short, but Wednesday I had been especially crunched for time.

Speaking of time, on my way out of the car to my workout, I decided to grab my stopwatch. It's a cheap, red, shiny one that I picked up a WalMart...

And here's how I used it.

I timed each sprint up the hill. Interesting to note that they were all within a half second of each other in time.

Timed my walk back down the hill. Yesterday I took about 4 to 6 times as long to go down as going up.

So, why is this helpful?

On the way up, using a stopwatch can give you a goal to shoot for each time. They say that 'what is measured gets done. I say 'what is measured gets faster'.

Another useful variation, if you have a countdown on your stopwatch is to run the same amount of time each sprint up the hill - but to try to get a little bit farther every time. Do this by marking the spot that you were at when the timer goes off. On the next sprint, try to get past that mark before time runs out, mark your new spot, etc.

Timing on the way down is also important. This is a great way to make sure you are taking enough time between sprints - because it's easy to rush it and not get the full benefits of sprinting. Remember you are looking for short, intense bursts... not to turn your hill workout into a marathon.

Give the stopwatch a try on your next workout. You'll be happy with the results.

RFNH

Coach K

PS If you want to learn all of my training methods in more detail, apply to be a member of Coach K's Inner Circle - http://www.makesyoufast.com/newsletter.html When you join, you'll start learning exactly 'how' to train, not just 'what' you should be doing... not much time left before the September newsletter and teleseminar so don't wait or you'll miss out.

Sleeping Bear Hill Sprinting

Hello Friend,

Always great to hear how people are doing hill sprints and getting creative with where they do them. This example came in my email yesterday:

Coach K -

I was camping this weekend (labor day, you know) up in the UP over by
Pictured Rocks National Lakeshore and stumbled across a great workout
that I had to share!

As a kid we used to go there all the time, and one of my favorite
activities was running up the sand dunes and rolling back down again.
Now that I'm older, I've taken more to bounding down than rolling, but
it was just as much fun and, as my calves and hamstrings told me, quite
the workout as well. It reminded me a lot of some of the workouts I
used to do when I ran track in high school where we would do leaping
exercises on the high jump landing mat - the ground gives way as you
push off, making you work much harder to achieve lift. Running the
dunes was an awesome way to cross this type of bodyweight exercise with
hill sprinting - especially since some of the dunes can be 400 feet tall
and have a 50-60 degree angle. One trip down and up can be a whole
workout! If you're going to the UP, try the Logslide for the ultimate
dune-sprint workout.

For those not lucky enough to live close the beautiful dunes of the UP,
there are others in the States to be found (Oregon, Colorado, Indiana,
Southern Michigan). Some are even just a short jaunt from major cities
like Chicago! So the next time you're planning a family vacation to the
beach, think of the dunes and get some kick-butt hill sprints in in the
process.

Thanks for the emails and advice - keep it coming!


Doug Diamond

Thanks Doug. I remember visiting Sleeping Bear Sand Dunes in lower Michigan as a kid. Big dunes, right by Lake Michigan - I never did get to take the dune buggy ride...

Anyway, I've been thinking lately about running dunes so it's funny that you wrote this. You are right about running in sand - it is an unstable surface that give way when you push against it with your feet - making your legs work harder to move your body forward.

Combining sand sprints with hill sprinting just makes them both that much better.

Now if I can just convince the family to vacation in Michigan instead of someplace in the Caribbean...

Run Fast Not Hard

Coach K

PS Friend, to get the detailed 'hows' of hill sprinting, get your own copy of Uphill Fitness Training at http://www.makesyoufast.com/uphill_fitness_training.html

Did This Picture Offend You?

Dear Friend,

Got an email the other day from a very unhappy reader:

Hey Coach,

The picture you have on your site about speed drills shows you with a young
lady. You have a blurb under the picture saying you are teaching speed
techniques. How can she run in those sneakers with no back in them? i
think first rule is have proper running gear and you shouldn't post such a
lame picture.

Joe

In case you haven't seen it, here is the offensive picture in question - it's the first one on this page - http://www.makesyoufast.com/ultimate_insider_speed.html

First of all, my wife is the one in the picture. She would like to thank the reader for referring to her as the 'young lady' - almost as good as getting her ID checked to get into a bar...

She is, in fact, 35 years old - still young, I know - and has given birth to our 5 - count 'em - 5 children.

And she looks this young because she runs sprints - more recently hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html - and strength trains.
Secondly, about that shoe issue. True, my wife didn't have 'proper' footwear on the day we took the pictures - but, guess what? She still ran sprints.

Shocking, I know. Want to hear something more shocking?

When I coached high school athletes, they would often show up to practice with 'improper' footwear too. Flip flops and basketball shoes were common at track practice...

But, you know what? They still trained and got better.

Wow, how did all those basketball players survive in the 'old days' with nothing but Chuck Taylors on their feet? How did our ancestors get around without shock absorbers and space age cushioning in their shoes? How did the sprinters in the 20's and 30's ever run fast without $200 shoes on their feet?

Think of what Roger Bannister probably trained in before breaking the 4 minute mile.

Now, I'm not saying that you shouldn't protect and take care of your feet. That's definitely important.

But, you shouldn't have to have everything perfect in order to train. Too easy of an excuse to use - 'Oh, I don't have good enough shoes...'

Sometimes, I forget my running shoes on days I am going to sprint. And I adapt my workout accordingly - but I don't call it off.

So, lessons learned from this email:

1. Thanks to the reader for making my wife's day.
2. Don't use excuses not to train - if you have your body with you, you can work out.
3. If you spend all of your time nit-picking at the details in 'lame' photos on my website, you are probably not actually doing anything - not taking action on making yourself better. But, hey, that's up to you...

RFNH

Coach K

PS Tired of negative people like this? Join the group of positive thinking, action takers who are members of Coach K's Inner Circle - get the details about all the benefits of membership here - http://www.makesyoufast.com/newsletter.html Hint: it's a whole lot more than just a newsletter...

Labor Day Lessons

Dear Friend,

Each Labor Day, I think of a solid gold medal that sits locked in a safety deposit box in Wausau, Wisconsin. I inherited from my great-grandfather who was awarded the honor for his role in the Pabst Mine Disaster and rescue.

For those of you who haven't heard the story, it goes something like this: In September 1926, a mine shaft at Ironwood, Michigan, in the Upper Peninsula, collapsed and imprisoned 46 men. Forty-three survived more than five days underground in what still is considered one of the greatest mine rescues of all time.

My great-grandfather Peterson was one of the men who dug - night and day - to reach the 43 men and bring them to safety.

Now, mining in those days was no safe or easy job - over 500 people died in that area of the country over a 30 year period - and still isn't today.

In fact,my grandfather Turunen worked in the iron ore mines for a short time. Later he told me about what it was like to go down the elevator shaft - lower and lower, watching the opening to the mine above grow smaller and smaller. At the bottom of the shaft, he said he could look up and still see the lighted opening - but it looked no bigger than a postage stamp.

It wasn't long before my grandfather returned home one day and stated that he 'wasn't going to go underground anymore.' He found other work...

So, it was in a mine like this that my great-grandfather Peterson worked until the day of the disaster. When my grandmother gave me the gold medal that he was awarded, she said she remembered him coming home over and over again from the site of the accident. Her mother would pack her husband's lunch pail and off he would go again to the mine.

The men trapped underground survived by making birch bark tea from the logs that held up the mine shaft itself. When they were rescued and taken to the hospital, most of them said they were going to return to work at the mine the very next day... imagine that.

These days many of us don't have to work in conditions that put our lives in danger - just to take care of our families. So, on days like today, we should remember those who sacrificed to help build the society we live in.

I won't say that all of us have it comparatively easy today, but the next time you start feeling sorry for yourself or thinking that you don't have the time or the energy to make changes in your life - remember that things could be a whole lot harder than they are.

Labor Day in the U.S. can be defined as:

'a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.'

Pay tribute every day by making the most out of everything that you have and showing gratitude for the good things in your life.

RFNH

Coach K

PS Make another tribute by getting the tools to change your life for the better. Join the growing number of people getting in shape the fastest and easiest way by becoming a member of Coach K's Inner Circle. Apply for membership here: http://www.makesyoufast.com/newsletter.html It's a great investment in your future...

Success Story of the Week

Greetings Friend,

Keeping this short and sweet over the holiday weekend here in the USA. Counting down the last days of summer and counting the success stories that keep coming in. One from this week:

I'm sure you're inundated with emails (congratulations on your success!)
but I just wanted to provide you with a quick update. I'm still doing
short sprint workouts now for only about 45-min/day (including lifting)
and am way more cut than when I was in college as a D-1 athlete, working
out 4 hrs/day. Thanks for the great advice! Keep up the great work!

-Katie

Can't argue with success. High intensity sprinting just plain works.

By the way, Katie has been reading these emails for quite some time now and of course 'owns' her own success.

Why?

Because she was willing to try out different ways of working out. She took action and did something with all of this information.

Without taking steps forward, all of the good info in the world isn't going to get you fit.

Congratulations Katie and keep up the great work.

RFNH

Coach K

PS You can get the same kinds of results as Katie by adding some intensity to your workouts. Check out http://www.makesyoufast.com/products.html for the best ways to start sprinting your way to wellness.

My Opinion of Ankle Weights

Dear Friend,

Just a quick holiday weekend note for you die-hard readers out there who can't get away from your email.

Question that came in last week:

Will wearing ankle weights make me run faster and jump higher?

Answer: maybe - but there are better things to do.

My problem with ankle weights is this:

1. If they are too light, they aren't increasing the resistance and intensity to do any good anyway.

2. If they are too heavy, they are going to mess up your form and do more harm than good.

Now, this isn't to say that overloading - or increasing the amount of weight you're carrying around while sprinting and jumping - doesn't work.

But, it is better to spread the weight more evenly than just strapped to your ankles - or wrists for that matter.

A better alternative is to wear a weighted vest or weighted shorts. A good one will let you increase the weight in small increments so you don't go too heavy too fast.

Nothing like the one I remember in high school - a big old white canvas, sleeveless straight jacket looking thing with sleeves for weights that looked like military ammo pouches.

That one was OK for weighted dips and pullups - but not great for doing anything athletic like sprinting, jumping, etc.

I am currently evaluating several weighted vests and shorts to offer on my site. Stay tuned as more and more of the best fitness equipment gets added at http://www.makesyoufast.com/products.html

Another alternative to increase the resistance and the load is to increase the incline of the hills you are sprinting - http//www.makesyoufast.com/uphill_fitness_training.html - those of you who have started doing this already know the kinds of results you can get.

To sum it all up - forget the ankle weights - there are much more effective ways to run faster and jump higher.

RFNH

Coach K

PS Happy Labor Day Weekend. Watch for a special offer coming in the next day or two...

What If You're Only A Little Fat

Dear Friend,

If you are even moderately overweight, you have a 20% to 40% higher risk of dying...

What are you going to do about it?

Last week on August 23rd, I saw an article in a popular national newspaper. What it said blew me away...

You don't have to be morbidly obese to have a greater chance of dying. If you have only 10 or 20 extra pounds of flab hanging on your frame, you could be in trouble.

This hit home for me.

Now, I've never been, in what science would term, the obese category, but, before I rediscovered high intensity exercise like hill sprinting - http://www.makesyoufast.com/uphill_fitness_training.html I was surely 10 or 15 pounds over my ideal weight.

This article, backed up by two large scale studies - one from the National Cancer Institute and another from South Korea - just reminded me that I don't want to ever put myself in that situation again. It's not worth putting my health at risk - for me - but even more importantly for my family.

So, never think you don't need to crank up the intensity of your workouts to drop the extra poundage - just because you are only a little bit overweight. You are at risk if you don't do something to get rid of it. You could die sooner than you need to.

Before I close this, let me share a quote in the article that made me furious. Let me know what you think about it:

A doctor stated that: 'unfortunately, there is not a pill to make people lose weight without side effects. All we can offer people is proper diet and exercise...'

That's all we have to offer? Isn't that all we should be offering?

Here we go again with the friggin' 'magic pill' theory. And this from a health professional... (not lumping all MD's together here - just ranting about this one)

Isn't proper diet and exercise THE way to do it?

But, I'm preaching to the choir here. You already know that the best way to get and stay fit is to do exactly what this bozo was so sorry about.

Do high intensity exercise, eat less junk and you don't need to wait around for some fairy tale magic potion - and you might just live a few years longer in the process.

RFNH

Coach K

PS Waiting around for something to happen is never the way to make progress. Taking action, being an achiever is. Joining this results getting group of achievers is as simple as checking out this link: http://www.makesyoufast.com/newsletter.html