Train the Way You Want To Play

Train the Way You Want To Play

Hello Friend,

How did your favorite NFL team do in the draft? Did they pull off a five star performance like the Cleveland Browns... or sock you in the stomach and break your heart like my very own Green Bay Packers?

Regardless of my opinions on the Green and Gold, I was happy to see a commercial theme carried over from last year.

Click. Clack. See it?

If you did (or didn't), you probably know which company was being plugged.

The reason I liked it is that it showed most of the top 10 picks working out - and giving away some slam dunk training secrets.

sprinting through chest deep water
lateral running over dummies while catching a medicine ball
continuous lateral jumps over hurdles placed end to end

To name a few.

All powerful ways to train for strength, speed and explosiveness... the way these guys need to play. And I always say: Train the Way You Want To Play.

Train slow - play slow. Train fast... well, you get the idea.

One they didn't show was hill sprinting/stairs/bleachers

Maybe they thought this was too common of a training method - or maybe they want to keep the best training secrets all to themselves...

Even though they didn't show it, I got some more evidence this weekend that hills and steps are some of the best ways to train.

A regular reader of these emails sent me an article on the Top 15 Exercises That Work

Guess what number 1 was?

Stair running

And number 2?

Hill sprinting

I would reverse the order naturally (smile) but this article shows that others in the fitness universe are finding out the truth. I you want to get lean, powerful and fast in the shortest amount of training time then follow the instructions in UFT (and SCF). http://www.makesyoufast.com/uphill_fitness_training.html

You'll start feeling better and better about yourself from your very first workout. So get your behind in gear and order your copy NOW.

RFNH

Coach K

PS Still waiting on that announcement... I'm going to tease you for a little bit longer and then... BLAM! It's gonna knock your socks off...

Weekend Warrior Workout

Weekend Warrior Workout

Dear Friend,

If you're like me, you wish the weekends were just a bit longer. Even though they are days 'off' for most of us, Saturday and Sunday seem to be more busy than the actual 'work week.'

Especially if you've got a family and other commitments. There just doesn't seem to be enough time to squeeze in a workout.

For example - here's what today looked like for me... a fairly typical Saturday (and probably a lot like yours).

Got up and got ready
Gathered up my tools for a basement project
Helped a friend hang two doors downstairs
Drove to Madison to meet with my new CD/DVD duplicator
Stopped at home supply store for a new saw blade
Drove home
Cut the grass
Assembled my new grass trimmer
Went to the gas station for trimmer fuel
Trimmed and edged the lawn
Pulled weeds
Worked on Laundry
Played with kids
Wrote this email to you

And I still have a business meeting in Madison tonight.

No time to work out, right?

Wrong.

Luckily, because I know the power of short, intense workouts, I didn't make an excuse not to exercise today.

So, in between pulling weeds and working on the laundry, I got in a great little stair workout.

15 total trips up and down my stairs, pushups after each set of 5. An excellent workout in only about 10 minutes - and I was able to do it right here at home.

Let me tell you, I felt better afterward. I almost told myself 'no time to workout today' but instead came up with a creative way to keep fit. I implemented the No Excuses rule today. And I feel more positive and energized because I got it in.

You can find the exact exercises I used on the steps today in Stair Climb Fitness. And you can get it for FREE when you invest in Uphill Fitness Training here - http://www.makesyoufast.com/uphill_fitness_training.html Get the best workouts that you can fit in just about anytime and anyplace and put yourself in the best shape of your life.

Run Fast Not Hard

Coach K

PS I haven't forgotten about my big announcement yet - have you? I'm putting together the final details to share with you very, very soon. Keep watching your email cuz you're going to love what I'm going to tell you.

How To Celebrate Your Achievements

How To Celebrate Your Achievements

Hi Friend,

Working long and hard towards your goals gives you the right to whoop it up a little when you've reached them. Right?

Or, does too much celebration hurt your chances for further success?

These are the questions that crossed my mind over the past couple of weeks watching reports about the upcoming NFL draft.

I saw all of the potential top draft picks planning their trips to New York City to be at the NFL draft, live. To bask in the glory of their accomplishments. To have the spotlight shine on them as they were introduced with their new teams. To relish the once in a lifetime experience. To finally get the recognition (and the cash) that they have worked so hard for.

With one exception...

One of the probable top 5 picks will be somewhere else - on a fishing boat in the middle of Lake Michigan to be exact - when his name is called.

The guy who is shying away from the big event - offensive tackle Joe Thomas.

Is this because he is not proud of his accomplishments? Is it because he's just a timid guy who'd rather not be in the limelight? What reason could there possibly be for not showing up in NYC?

In an interview, I think Thomas said it best. He didn't want to make too big a deal of the draft (or where he was picked, or which team picked him) because he didn't want to think of this as the high point of his career - only as the beginning.

Very smart if you ask me. No time to rest on his laurels, just time to start working even harder towards his next goals.

I think too many players who make it to the NFL see it as the pinnacle of their career. They dreamed and worked their whole lives to make it to the pros - but once they're there, they relax and never reach their full potential.

The great ones think more like Mr. Thomas. That making the pros is only a step - only one stop on the way towards their ultimate goal.

The really great ones know that there is no ultimate goal. That goal-seeking should be a lifelong process because when you quit moving forward... you're done for.

Apply this to your own goals and achievements. Yes, you should celebrate your success, but only to give you something to build on - to create more successes. Celebrate long enough for you to set a new goal and start moving toward it.

RFNH

Coach K

PS It's time for you to act like an offensive tackles and throw some pancake blocks on your obstacles... Start knocking down fitness goals in record time, by attacking the workouts in the UFT program. Make yourself number one by ordering here -http://www.makesyoufast.com/uphill_fitness_training.html - TODAY.

Instability Is A Good Thing

Instability Is A Good Thing

Dear Friend,

Over the past few days, I've been writing to you about UISTS containing great dynamic warmups to prepare your for high intensity workouts and keep you safe from injury.

Not only that but the course contains balance, strength and power exercises to make you run faster and perform better.

If you have started to use these techniques, you already know how powerful they are.

If you haven't started yet, I strongly suggest that you add them in to your routine.

Now, I want to reveal another secret to using these balance and strength exercises even better...

Do them on an unstable surface. It's an easy way to increase the difficulty of the workout.

Doing this will force your ankles, lower legs and knees to get stronger and stronger.

I've tried all kinds of unstable surfaces over the years - a lot of different things work OK.

But, last October I came across a piece of equipment that works incredibly well... that gives just the right combination of support and instability to really ramp these exercises up.

The equipment is called the PowerMat and you can get one for yourself here:

http://www.makesyoufast.com/power_mat.html

Plus, if you do any kind of bodyweight exercises, you've got to try out this unique tool. Perfect for pushups, ab and core work, squats and bridging - all without slipping (and you know exactly what I mean if you've tried to bridge on carpeting...).

Check it out and I guarantee your workouts will hit new levels.

RFNH

Coach K

PS Last chance in this email to follow the link and find out more - http://www.makesyoufast.com/power_mat.html
Make the right choice and get all the details on the PowerMat today.

Who Will Be Number One

Who Will Be Number One

Dear Friend,

There's two times a year that I pay special attention to the newspaper - and you should too, because you can learn a lot about training.

The first happened a few weeks ago - during the NFL combine.

Lots to learn about running faster, setting goals, getting stronger...

The second is this week - the week leading up to the NFL draft.

Like, I said, you can learn a lot from the stories written about some of the best athletes out there - especially if you can read between the lines.

Case in point - today's article that I read on Calvin Johnson, the former Georgia Tech receiver. The leading picture itself was worth a thousand words - showing Johnson's form as he ran through an agility ladder (hmmm... must be something to those things...)

He is also a good enough athlete to go number one in the draft (although he probably won't - the Oakland Raiders need a quarterback worse than a receiver).

Within the story, I ran across some killer info - again by reading between the lines.

First: a quote by one of the scouts at the combine after Johnson performed an incredible vertical jump - 42 and a half inches. The scout: 'I don't think he even stretched and jumped what - 43 inches or something.'

Well, now that's no surprise to you and me now is it? Cuz I've told you over and over again that static stretching can actually make you slower and less explosive. So, maybe Coach K's not making all this stuff up after all...

Some other juicy tidbits:

Johnson's best attribute is not even his athletic ability - but his work ethic. There are plenty of gifted athletes out there - but the ones with talent and a desire to work are rare.

Calvin's favorite sports memory - not one of his acrobatic grabs on the football field - nope, it was his 315 pound power clean in the weight room. By the way, one of the best exercises out there to improve your speed and vertical jump.

So, you see what I mean. A ton of info can be found if you look a little closer at what's right in front of you.

Finally, before I close today, let me mention another story that I found today. This one about California running back Marshawn Lynch. Seems on his 19th birthday, his Cal teammates decided they should give him a birthday spanking - but Lynch escaped. How? By jumping up and pulling himself to the top of a 10 foot wall - all in one explosive movement.

And, I'll bet he didn't have time to say this before his getaway: 'Hey guys, wait a minute. Let me stretch out before I make this leap up the wall.'

Now, there are ways to warm up that will lead to faster and more explosive movements - and you can find them in Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html Leap over there now and invest in becoming the best that you can be.

Run Fast Not Hard

Coach K

PS Yesterday I told you that a monster announcement is coming... and it still is. Be sure to read every one of these emails so you don't miss out. Until tomorrow...

Why Train Like 65 Year Old Woman

Why Train Like 65 Year Old Woman

Dear Friend,

If you're not training like a 65 year old woman, you're missing the boat.

And not just any woman, but my mom - who turned 65 in February.

Now, like many people in their sixties, my mom has slowed down a bit. Actually she has started having some trouble getting around like she used to. Walking has become more difficult and she has fallen (thankfully without serious injury) a number of times.

Of course, being a stubborn Finlander, she hasn't listened to my suggestions of:

'Keep moving it or you'll lose it.'

And

'Keep doing your exercises'

Luckily, she saw a doctor who gave her similar advice - and sent her to a physio therapist.

Guess what the therapist has my mom doing?

1. Walking faster with bigger strides (i.e. increase your intensity)
2. Walking up and down stairs (her very own version of Stair Climb Fitness)
3. Doing exercises to improve her balance (similar to those in my UISTS program)
4. Doing drills through an agility ladder (as seen in UISTS and UFT)

Now, I don't care who my mom is listening to, just that she's doing the right things to improve the quality of her life.

This should show you that, no matter how old you are, or what shape your in, you've got to keep doing these types of exercises to stay in the best shape possible. Don't stop (on not even try them) because someone has told you that declining function and fitness is just 'natural'. Show them their wrong instead.

And, if you are not that advanced in years yet, use these workouts now to get in the habits that will carry you far into your golden years.

Use it the right way or you will lose it.

Find out the right way to do all of these exercises here - http://www.makesyoufast.com/products.html Don't wait until you need to see someone in the medical profession - take action yourself NOW.

RFNH

Coach K

PS Stay tuned to these emails in the coming days for a HUGE - let me say that again - HUUUUGE announcement. It's never happened before and you are going to want to jump on this one super fast.

Getting Off To a Fast Start

Getting Off To a Fast Start

Hello Friend,

I meant to send this on Friday, but had a technical glitch. My apologies...

I was walking through the lunch room this morning and happened to see the sports page from the Milwaukee Journal - a paper I don't see very often.

On the top of the front page was a picture of a sprinter, so of course I had to investigate.

Turning a few pages in, I found an article on a female sprinter from Milwaukee Vincent High School and found out that she had the best 200 meter time in the state so far this season ( plus the second fastest 55 meter time).

There was another picture with the article of this sprinter in the starting blocks. Naturally, I studied it to critique here form...

Feet - good position in the blocks
Legs - good distance between them
Hips - raised properly
Hands - bridged the right way, good distance apart
Head... and here's where I stopped dead in my tracks. Hopefully, she was positioned this way only to pose for the photo.

Hopefully because her head was raised up, looking straight on at the camera. You could almost see the tension this was creating in her shoulders and neck - definitely not the fastest way to start.

The picture reminded of many of the pictures in the classic sprint coaching guide How To Sprint (edited by Olympic champion Archie Hahn - one of the first to adopt the 'crouch' position for sprinting). This was one of the only things that I disagreed with in the book - positioning the head to look straight down the track. See for yourself by speeding thyself over here - http://www.makesyoufast.com/how_to_sprint.html

In Ultimate Insider Speed Training Secrets, I tell you more about all of the 'start' techniques I listed above. And don't think you have be a sprinter to benefit - many of these details will help you get off the mark quickly, no matter what sport or activity you enjoy. To find out more about how this can benefit you, click this link - http://www.makesyoufast.com/ultimate_insider_speed.html

Improve you knowledge on proper starting technique. Not only will it improve your performance, but you'll be able to help others run faster and compete at a higher level too.

RFNH

Coach K

PS I said that 'hopefully' the position was posed for the picture. But, maybe it's better if it wasn't... this sprinter could shave a couple tenths off of her already blazing times by taking this one little tip and 'running with it.'

Big Red Spring Game Warmup

Big Red Spring Game Warmup

Dear Friend,

Was reminded of something yesterday that you don't dare leave out of your workouts...

Spent the day at the Wisconsin Badger Football Family Day and Spring Game - gorgeous weather (finally) to spend a couple of hours in Camp Randall.

First off, my kids enjoyed meeting some of the Badger athletes, getting autographs, seeing Bucky and playing some sports themed games. I even saw a couple of Uphill Fitness Training faithful while I was there - one who was leaving right after the game to go do hill sprints.

Then, off to the Spring Game in time for warmups - and that's where I got an important reminder.

Now, I've told you this before so it's a reminder for both of us, but I know you're like me and need a reminder of the basics now and again - otherwise it's easy to slip back into bad habits...

Anyway, during warmups, I saw the players go through their dynamic warmup to prep for the game. No static stretching to be found - just moving flexibility exercises to get their bodies ready to play ball.

And, that's why their are dynamic warmups included in UFT, UISTS and Iron Shins which you can read more about here - http://www.makesyoufast.com/products.html

The best thing is, these warmups (once you see them in the videos) are easy to learn - you can look like an expert in just one day.

But, at the same time, they are incredibly powerful - they will change your workouts forever, giving you better results, preventing injuries (how many of your resolutions to get in shape has getting hurt shot to pieces?), and making your workouts fun and exciting again.

If you haven't invested in learning about dynamic warmups yet, you are missing out. If you've been using the same one for awhile - think about adding some more variety to keep things fresh and new.

Here's the link again for you to learn more - http://www.makesyoufast.com/products.html

RFNH

Coach K

PS I was drooling over all the steps in the stadium on Saturday... too bad there were too many people for me to do a full workout. At least I got a few flights in running my kids back and forth from the concession stand and the bathroom... and (wow) I didn't even do any static stretching before I ran.

80 Percent Do This By Age 12

80 Percent Do This By Age 12

Dear Friend,

Before I let you in on the startling details of this statistic, I want to give you some background about how I came across it.

I had just finished a phone conversation with a client in Arizona and came downstairs to where my wife was watching the 10 o'clock news.

I looked at the screen and saw a swimming pool full of kids doing laps. Turned out they were competitive swimmers - putting in a couple of hours of practice for the day.

The report changed to the kids parents - telling how they kept swimming from being the only thing in their child's life. Having them take music lessons, try out other sports, have friends outside of their swim team, etc.

And then, I got hit with the bombshell. Something I sort of knew was out there but had no idea the percentage was this high. If you react like I did, you may want to be sitting down for this one...

80% of kids quit all competitive sports by age 12.

Wow. That floored me. And made me quite sad. That's a whole lot of kids missing out on team and individual sports in middle and high school - and for the rest of their lives.

So, why do you think this happens? I am starting to see it on my own daughter's basketball team - she's 11. The season ended a few weeks ago and already there are a number of girls who are not going out for the team next year. And, to give her coaches credit, they do a great job of making sure that everybody on the team gets a chance to play. Not just the 'good' kids...

But, I know that a big percentage of teams out there are all about winning. All about playing the elite kids only. Not about making everybody on the team better.
And that's too bad. With all of the kids quitting involvement in sports, it's no wonder to me that we have so many kids out there with health problems. Because let's face it, when we were kids we didn't eat all that healthy either - but we ran and played and were involved in sports - activity can make up for a lot of suspect eating habits... Without the activity to burn off monster calories, it's no wonder that so many kids are ovewweight.

It's also sad that so many kids are missing out on the chance for competition. Not just team competition but competing with themselves - setting goals and working towards them to make improvements. Another valuable skill later in life that can be lost when you quit competing.

And it's not just about kids. To reach the fitness levels that you are looking for, you should remember the same things.

1. The better your workouts, the less perfectly you need to eat.

2. Adding some competition (with yourself or others) will help you stay motivated and reach your goals faster.

So, when you run your sprints, your stairs, your hill sprints - or whatever high intensity exercise you do - keep that competitive spirit alive. Always focus on getting better and you will get to be the best that you can be.

RFNH

Coach K

PS One way to 'win' right now is to invest in the right information to get you in the best shape of your life. Going over to http://www.makesyoufast.com/products.html is a great way to start making changes today.

How to Win In The Octagon

How to Win In The Octagon

Dear Friend,

I was up late last night after doing a radio interview about Uphill Fitness Training. If you are like me, late night tends to draw me to the television to find interesting shows like this...

Hazard Pay starring Curt Doussett - new on the Discovery Channel.

Now, I'm a big fan of the show Dirty Jobs, so I was happy to find this spinoff. No dirty jobs in this one - just dangerous ones.

The first segment of the show I watched showed Mr. Doussett climbing into the Octagon to face a 'real fighter' in an Ultimate Fighting style match.

Needless to say, the couple of hours preparation he had was not enough to win.

But, I found it interesting to note that (before the match), when Curt was talking to his two trainers, they shared this tip with him.

'Just relax. The guys who jump around screaming, yelling and throwing things before the match are not the most successful fighters.'

Mr. Doussett then asked: 'When do you get nervous?'

Their answer: 'We don't get nervous, we get excited - because we love what we do.'

There is some great wisdom here to apply to your own training.

First, your best performances will come when you are relaxed and loose. I learned this myself both when powerlifting and running sprints. I saw other people getting tense and 'psyched' - and having less success. I lifted more weight and ran faster when I shook everything out and relaxed right before I need to explode in my lift or sprint. (Watch Michael Phelps before a race for a great example of this).

Secondly, you will also have more success if you love the way you train. Find something that gets you going - that you look forward to. Something that gives you great results without becoming a chore.

For me and hundreds of other people around the globe, hill sprinting has become the workout we love. If you haven't found your ideal exercise program yet, fly over to http://www.makesyoufast.com/uphill_fitness_training.html and read about the successes people like you are having with hill sprints. Even if you are happy with your program, adding hill sprints will give you the variety you need to keep your training fresh and new.

RFNH

Coach K

PS The second segment? Working with venomous snakes - let me tell you that no amount of hazard pay would have gotten me into THAT room... 13 foot king cobras should not be picked up.

How to Win In The Octagon

How to Win In The Octagon

Dear Friend,

I was up late last night after doing a radio interview about Uphill Fitness Training. If you are like me, late night tends to draw me to the television to find interesting shows like this...

Hazard Pay starring Curt Doussett - new on the Discovery Channel.

Now, I'm a big fan of the show Dirty Jobs, so I was happy to find this spinoff. No dirty jobs in this one - just dangerous ones.

The first segment of the show I watched showed Mr. Doussett climbing into the Octagon to face a 'real fighter' in an Ultimate Fighting style match.

Needless to say, the couple of hours preparation he had was not enough to win.

But, I found it interesting to note that (before the match), when Curt was talking to his two trainers, they shared this tip with him.

'Just relax. The guys who jump around screaming, yelling and throwing things before the match are not the most successful fighters.'

Mr. Doussett then asked: 'When do you get nervous?'

Their answer: 'We don't get nervous, we get excited - because we love what we do.'

There is some great wisdom here to apply to your own training.

First, your best performances will come when you are relaxed and loose. I learned this myself both when powerlifting and running sprints. I saw other people getting tense and 'psyched' - and having less success. I lifted more weight and ran faster when I shook everything out and relaxed right before I need to explode in my lift or sprint. (Watch Michael Phelps before a race for a great example of this).

Secondly, you will also have more success if you love the way you train. Find something that gets you going - that you look forward to. Something that gives you great results without becoming a chore.

For me and hundreds of other people around the globe, hill sprinting has become the workout we love. If you haven't found your ideal exercise program yet, fly over to http://www.makesyoufast.com/uphill_fitness_training.html and read about the successes people like you are having with hill sprints. Even if you are happy with your program, adding hill sprints will give you the variety you need to keep your training fresh and new.

RFNH

Coach K

PS The second segment? Working with venomous snakes - let me tell you that no amount of hazard pay would have gotten me into THAT room... 13 foot king cobras should not be picked up.

What's Happening in 6 Weeks

What's Happening in 6 Weeks

Dear Friend,

On Monday I noticed something scary.

There are only 6 weeks until Memorial Day Weekend - the traditional beginning of summer.

Are you ready? Have you gotten yourself into 'summer' shape yet?

Or, have you put off your workout plan again? Will you be embarrassed when you put on your swimsuit again this year?

Bad news is - summer's coming fast.

Good news is - 6 weeks is just enough time to get into shape - if you take action now.

Which reminds me of a good 'action-taking' story from about a month ago.

I got a call at work from my wife around 10 am:

'Can you come home?', she asked.

'Why?' I answered (I was a little worried that this was a 'real' emergency).

'The washing machine flooded again. There's about 2 inches of water all over the laundry room floor and it's starting to leak into the basement and ruin the woodwork and shelving units in the room.'

'I'll be right there.' I answered and was off.

Now, this wasn't the first time the washer had flooded. Or the second. And, it was almost brand new. I have to tell you that I was more than a little ticked off by the time I got home. And even more angry after I spent the next 2 hours cleaning up with towels and the shop vac. Not to mention all of the laundry that now had to be redone - at my all-time least favorite place in the world - the Laundromat.

So, instead of continuing to piss and moan about the stupid machine, I decided to take action.

My wife had already called the service department about coming out to fix the washer for the 3rd time in 9 months - they said they could be here in about a week. NOT an option with 7 people in my family creating laundry. Definite obstacle to overcome.

So, I tried a different approach. I called the sales department and asked to speak to a manager.

(This may not seem like much, but let me remind you that I detest talking to people on the phone. Something I inherited from my Dad).

But, I did the thing I needed to do and made the call. I related my story and said that something needed to be done - now.

To make the rest of this story short, I got a call back within about 2 hours saying that they would replace our defective washing machine with a new one. And I'm happy to say that the new one has worked like a charm.

So, what does this have to do with getting in shape for summer?

Truth is, taking action is the way to get things done. Until you define what you want and take the first step forward, it is impossible to reach your goals.

In my washing machine disaster story, I could have settled. I could have chalked it up to 'just the way it has got to be.' I could have continued on the path that was getting me nowhere.

Instead, I tackled the problem like you should tackle your health and fitness. Don't settle for where you are. Don't be satisfied with the level you are at - even if it's an OK level. If you are not completely happy with your situation - do something about it. Tell your brain what you want. Don't take no for an answer. You will get results.

RFNH

Coach K

PS Like I said, 6 weeks is plenty of time to get in shape - if you use the right tools to get you there. Try Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - and I virtually guarantee you'll see dramatic improvements by June 1st.

What's Happening in 6 Weeks

What's Happening in 6 Weeks

Dear Friend,

On Monday I noticed something scary.

There are only 6 weeks until Memorial Day Weekend - the traditional beginning of summer.

Are you ready? Have you gotten yourself into 'summer' shape yet?

Or, have you put off your workout plan again? Will you be embarrassed when you put on your swimsuit again this year?

Bad news is - summer's coming fast.

Good news is - 6 weeks is just enough time to get into shape - if you take action now.

Which reminds me of a good 'action-taking' story from about a month ago.

I got a call at work from my wife around 10 am:

'Can you come home?', she asked.

'Why?' I answered (I was a little worried that this was a 'real' emergency).

'The washing machine flooded again. There's about 2 inches of water all over the laundry room floor and it's starting to leak into the basement and ruin the woodwork and shelving units in the room.'

'I'll be right there.' I answered and was off.

Now, this wasn't the first time the washer had flooded. Or the second. And, it was almost brand new. I have to tell you that I was more than a little ticked off by the time I got home. And even more angry after I spent the next 2 hours cleaning up with towels and the shop vac. Not to mention all of the laundry that now had to be redone - at my all-time least favorite place in the world - the Laundromat.

So, instead of continuing to piss and moan about the stupid machine, I decided to take action.

My wife had already called the service department about coming out to fix the washer for the 3rd time in 9 months - they said they could be here in about a week. NOT an option with 7 people in my family creating laundry. Definite obstacle to overcome.

So, I tried a different approach. I called the sales department and asked to speak to a manager.

(This may not seem like much, but let me remind you that I detest talking to people on the phone. Something I inherited from my Dad).

But, I did the thing I needed to do and made the call. I related my story and said that something needed to be done - now.

To make the rest of this story short, I got a call back within about 2 hours saying that they would replace our defective washing machine with a new one. And I'm happy to say that the new one has worked like a charm.

So, what does this have to do with getting in shape for summer?

Truth is, taking action is the way to get things done. Until you define what you want and take the first step forward, it is impossible to reach your goals.

In my washing machine disaster story, I could have settled. I could have chalked it up to 'just the way it has got to be.' I could have continued on the path that was getting me nowhere.

Instead, I tackled the problem like you should tackle your health and fitness. Don't settle for where you are. Don't be satisfied with the level you are at - even if it's an OK level. If you are not completely happy with your situation - do something about it. Tell your brain what you want. Don't take no for an answer. You will get results.

RFNH

Coach K

PS Like I said, 6 weeks is plenty of time to get in shape - if you use the right tools to get you there. Try Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - and I virtually guarantee you'll see dramatic improvements by June 1st.

Husky Kid Seen On Treadmill

Husky Kid Seen On Treadmill

Dear Friend,

Remember seeing 'Husky' size clothing when you were a kid? I think I was in some husky Garanimals from JC Penney at some point in my childhood. You know what? I saw husky clothes again last weekend in the stores. But, before I go any further about why those sizes are out there again - let me tell you something...

Every once in a while, I 'go off' in one of my emails to you. If you do not want to hear me rant and rave a little bit today, then please quit reading. I'll try to shoot you some more positive vibes again tomorrow...

Consider yourself warned.

So, I'm watching the end of my local newscast the other night, when the Healthwatch segment comes on.

'Hmmmmm.' I thought when I heard the topic. 'Childhood obesity... this should be interesting.'

Interesting was not the word for what I saw next. Infuriating maybe.
The report started off with good intentions. Too many kids today are overweight and at risk for health problems like childhood obesity. Need more exercise.

I won't argue with those facts.

But, here's (I guess) what they proposed as a solution.

The scene shifted to show an overweight kid (probably 11 or 12 years old). He was 'exercising.'

You'll never guess what he was doing.

Walking (actually trudging) along on a treadmill - while watching a small TV in front of him - I guess to make the idea of exercise more appealing.

Guess how excited and happy this kid looked?

Not at all. He was not smiling. He did not look happy. He did not look motivated. In fact, he looked downright bored (not to mention he wasn't even breaking a sweat).

The segment ended with a doctor talking about how they wanted to raise another $2 millyon for this pediatric wellness center 'so they could continue to reach more and more kids and motivate them to get in better shape.'

$2 millyon to put kids walking on a treadmill. Now, if you ask me, there are a whole lot better ways to try to motivate kids to exercise. And, none of them have anything to do with a pediatric 'health club.'

Here's an idea: how about encouraging kids to ride their bike - outside. Or rollerblade, or play basketball, jump on the trampoline - or just go outside and 'play' - when did this all become so complicated? Do we really need medical intervention and clinical studies to figure out why kids are phat? Check out how much they're sitting around and how much crap they're eating.

Hey, if you look around, there are plenty of kids out there who are not overweight. Kids who do play and stay active. My point being, this is not some huge societal mystery.

Do I blame the kids. Of course not. It might be time for some parents to act like parents. To limit how much junk their kids eat and to limit how much time they are allowed to sit around on their backside in front of the TV or the game console or the computer...

'But I can't MAKE them stop sitting around...' - is a common excuse. You know what? Yes, they can. They are the parent. The child is the child. Suk it up. Set some limits and enforce them. It's not that hard.

And setting a good example would go a long way towards solving this 'epidemic' problem. If the family is active - chances are the kids will be too.

Anyway, I suggest we quit trying to make this problem into more than it is. Let's quit trying to apply adult principles of exercise motivation on kids. If you ask me, putting them on a machine and distracting them with a video monitor is not the way to get them moving.

Same goes for you and me. Finding exercise that is enjoyable is half the battle. And it doesn't hurt if you can get results fast. This is the best way to get (and stay) motivated for the long run.

Some of the best programs I have found - and incorporate into my own workouts - can be found on my Recommendations page. Motor on over to this page and add something new to your program today:
http://www.makesyoufast.com/policy.html

RFNH

Coach K

PS Now that I've got that off my chest. I'm not saying that the kid on the news wasn't doing anything... hey, the treadmill is better than nothing. But, I'm not convinced it is the way to make life and lifestyle changes... I truly believe the focus for kids has got to be on fun and not going to 'work out'.

Simple Way To Erase Your Pain

Simple Way To Erase Your Pain

Dear Friend,

Ever wonder what the most common fitness challenge is that I get in my email?

This message might give you a hint:

'I've had serious shin splint problems for years and have been getting by - just barely - by downing huge amounts of ibuprofen. Any suggestions on treatment and prevention of shin pain?'

Any guesses?

You are right of course. It seems that almost every day I get questions about this painful problem. And frankly, I'm a little tired of sharing the same information over and over and over again.

So - I've put all of my knowledge on shin problems together for you in a brand new DVD - the Iron Shins workout.
http://www.makesyoufast.com/iron_shins.html

On this full length video, I share and demonstrate all the techniques that I have learned over the past 20 years - but just the stuff that works. Believe me, I've tried just about everything and a lot of common treatments are just plain B.S.

Because you are a loyal reader of this blog, I'm going to let you get first crack at it.
http://www.makesyoufast.com/iron_shins.html

If you have shin splints, have had shin splints or don't want to ever get shin splints - stampede over and read about all the details...

RFNH

Coach K

PS I suggest you pay close attention to the limited offer - only the first 25 will get in on it. And those 25 copies will be gone in a flash once I put Iron Shins out there for the general public. Act now or you'll be sorry you didn't. http://www.makesyoufast.com/iron_shins.html

Why Tabata Might Not Be For You

Why Tabata Might Not Be For You

Hi Friend,

What's Tabata? Nothing, what's Tabata with you?

Ha. Ha. What do expect? It's Friday the 13th and I can't come up with anything funnier than that...

Anyway, today I want to tell you about an email question I got on Wednesday night from 'Ted'.

'Ted' asks: 'What do you think of the Tabata Principle?'

Now, you may have already heard of the series of studies done by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Japan (first published in 1996). Even if you haven't, you've seen many of the principles applied in these emails.

Here is the most famous finding of Dr. Tabata. His team researched exercise intensities and rest intervals and came up with this workout. According to their study, the best way to train your body aerobically AND anaerobically at the same time (due to maximum oxygen consumption during the workouts) is this:

Go all out at full intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times total.

Wow, now that goes completely against traditional cardio training rules. Only 4 total minutes for a cardio workout? And you get anaerobic training done too?
No wonder a lot of people don't believe it.

But, more and more studies have shown the value of this kind of training. In fact, Tabata based his research on the Japanese speed skating team who had been training this way for years (with great success).

My only cautions with this routine are these:

1. This is a seriously high intensity workout and should not be attempted if you are out of shape or have any dangerous medical conditions.

2. This workout is hard. You've got to already be in some pretty good shape to complete even one set of 8. Trying to jump right in to this training may cause you to give up due to it's difficutly.

Those are reasons that Tabata might not be for you - at least not yet...

But, that's why I built two things into Uphill Fitness Training.
http://www.makesyoufast.com/uphill_fitness_training.html

1. UFT lets you can build gradually to full out hill sprints - and still get the results you want along the way.

2. UFT contains longer rest intervals. This can make your workouts achievable while still being short in duration and effective in what they do for you.

So, if you are already a fitness machine, give Tabata a shot. I guarantee it will kick your behind and give you great results.

But, if you need to work up to that kind of intensity give UFT a try first. http://www.makesyoufast.com/uphill_fitness_training.html

Here's a thought. Tabata hill sprint workout. Ooooo, now that sounds like a monster...

RFNH

Coach K

PS Tabata's studies have also shown that this type of interval training is highly effective for improving your lean body mass to fat ratio while maintaining muscle... not bad benefits either, huh?

Law Enforcement Please Read This

Law Enforcement Please Read This

Dear Friend,

I apologize to you for not getting back to this sooner but I'm ready to do our Law Enforcement Fitness teleseminar next week; Thursday April 19th at 9pm central time. I've retitled it 'Why Everyone in Law Enforcement Should Hill Sprint' and am offering it at no charge (as a big thank you for the work that you do).

As a reminder, what I would like to do is have a number of people come on the call and tell their story:

How they used to work out

Why they decided to try hill sprinting (stairs, bleachers, interval sprints included)

How they use hill sprints

What benefits they see from sprinting

I'll follow up with my top reasons why everyone in law enforcement should be doing this kind of high intensity training.

Then, time permitting, I'll do some question and answer for experienced and rookie sprinters alike.

I'd love to put as many people as possible on this call and I have upgraded to allow 250 lines to call in.

That's where you come in. First, sign up to be on the call (and if you can't make it, send me your story - I may read it and can send you a recording at a later date).

http://www.makesyoufast.com/law_enforcement_teleseminar.html

Second, forward this to as many law enforcement officers as possible. I'll also be spreading the word (thanks to you if you suggested avenues for this).

It will be YOUR story, your enthusiasm and your experiences that make or break this call. If there is any way you can make it - I'd consider it a personal favor.

So, get to it. Register for the call, jot down your story and get ready to start sharing it. Let's spread the word about how great high intensity training (especially hill sprinting) can be.

http://www.makesyoufast.com/law_enforcement_teleseminar.html

RFNH

Coach K

PS Registering for the call will also add you to my Law Enforcement Advisory Board - in the future I would like to work with you to design more health and fitness programs - custom fit to the needs of your profession.

How Longhorn Got to NBA

How Longhorn Got to NBA

Dear Friend,

If you've been reading these emails for a while, you may remember one that I sent you about University of Texas basketball player Kevin Durant.

Well, I should say, former Texas player - because this week he announced that he will enter the NBA draft after just one year in college hoops.

You may also remember that I wrote you about the hill sprints the Durant used to prepare him for big time basketball...

And now, thanks to NAME, I've got even more information to share with you.

NAME sent me a link to a YOUTUBE video all about Kevin. About 1 minute 20 into the clip, there's a nice section on his hill sprinting routine.

I'll send you off on this link if you promise me one thing... you'll hit your Back button when it's over so I can tell you about how training on Hunt's Hill could be even more effective...

http://www.youtube.com/watch?v=c_usicZKAps

Hey, welcome back friend. Great hill, huh? One I wish I had in my back yard. Wouldn't take many trips up that one to get you in great shape - definitely not 25 or 50...

And speaking of those trips, what did you notice about Durant's workout?

If you ask me, he could improve his results by taking a page or three out of Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - and making some simple changes to his form on the way up.

Page 18 for example would show him exactly how to sprint up the hill for maximum impact on his conditioning - in the minimum amount of time.

So, kudos to Durant's trainer for prescribing hill sprints - they've certainly paid off. But, remember that sometimes the most important details of training are overlooked - and you end up taking more time (and working harder than you have to) to get less than optimal results.

RFNH

Coach K

PS I'm not blowing smoke here. There is no reason Durant needs to run 25 to 50 hills to get results - even at his elite fitness level. One of the beauties of hill sprinting (that you can learn in UFT) is that quality is much more important than quantity. Find out more by 'taking the ball to the hole' and following this link right NOW - http://www.makesyoufast.com/uphill_fitness_training.html

Why The Yankees Win

Why The Yankees Win

Dear Friend,

The Yankees suk. They only win because of the outrageous salaries the team pays for its players.

OR

The Yankees are the greatest thing since sliced bread. No team has had more success over the past 10 or 15 years. They are the best team in baseball. Bar none.

No matter what you think about the New York Yankees, you have to admit that they've had an incredible run of successes...

In the past 10 or so years, the Yankees have won:

4 World Series
6 American League Pennants
10 East Division Titles

Pretty good, no matter how you slice it.

And, I'm sure there are multiple reasons for this success.

But, I may have stumbled across one of their secrets last week.

One morning, I happened to glance at the front cover of the sports page of USA Today. On the bottom was a small picture of the NY Yankees warming up before spring practice.

Several players were in a line, walking forward and pulling their knee to their chest with each step (OK, so that's what the picture looked like - they weren't moving of course).

This is an excellent dynamic warmup exercise - designed to loosen up and prep your glutes, hamstrings and hips for competition. And to help you run fast.

A far superior way to warm your muscles and connective tissues when compared to the old standby for warmups - static stretching (which can actually make you slower and LESS explosive).

That's why I included complete dynamic warmup routines in both Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html - and Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - Because these exercises can maximize your performance while minimizing your chances of getting hurt.

Like I said, warming up the right way is certainly not the only reason that this team wins. But, it never hurts to mimic what successful teams (and people) are doing. No need to reinvent the wheel - just to get the right information.

RFNH

Coach K

PS Is there any place for good ol' static stretching? Of course. Find out how and when to use it effectively in UISTS - http://www.makesyoufast.com/ultimate_insider_speed.html - fly on over to the webpage to see how you can get 3 valuable Special Reports as a FREE bonus when you order today.

Hope, Faith, New Start

Hope, Faith, New Start

Happy Easter Friend,

I wanted to be sure to touch base with you today. No matter what your belief system, it is a great day to think about hope, faith, and new starts in your life. Back tomorrow with more training info.

Tim

Not a Good Friday

Not a Good Friday

Dear Friend,

Friday was Good Friday, but not for me.

It was a Great Friday instead.

That's because I got an incredible success story in my email for the day. Here's a summary of what I read:

'Hi Tim

On March 19th, 2007 my 66th birthday I completed 300th time in one year that I completed 102 floors (I run up & down 6X our 17-floor apartment building)


You can check out my report that prepared to show the effects of brief intense exercise on HDL, LDL, VLDL, triglycerides, glucosde, glycemia, body fat (waist measurement), VO2MAX. I just cannot tell you how GREAT I FEEL EVERY DAY!!! I also walk as I sold my car and never bought another one.

I live in Salvador, Bahia, Brasil.

Thanks for your e mails & hope this can serve you & your readers.'

Ron McLeod

Coach K - Well after the challenge to check out Ron's report - you know that 's just what I did. And here's what I found:

Blood profile tests done at Maria Clara Costa Laboratorias in Salvador Brasil showed that in a little over 4 months of running stairs Ron's:

weight decreased by more than 7%

resting heart rate went down from 69 to 49 bpm

VO2 max increased by more than 15%

total cholesterol decreased by 8% - and LDL levels by 12%

HDL levels went up by more than 6%

waist measurement went down more than 5%

and all this (in Ron's words) 'Despite consuming 2 kilos of butter per month and a dozen eggs a week...'

Sounds to me like running stairs is a powerful way to change your health and your life. And remember, stairs are really just hills with steps.

If a 66 year old South American can do it, so can you.

If you want to make improvements like Ron has, get hopping (Easter pun intended) and get some high intensity workouts going NOW.

RFNH

Coach K

PS To get the very best results out of your stairs workouts, you need to use the 20 unique exercises in Stair Climb Fitness. And the only way to get this DVD is to let me give it to you for FREE when you order Uphill Fitness Training. End your hunt for one of the world's 'perfect' workouts by going to this page http://www.makesyoufast.com/uphill_fitness_training.html pronto.

Deskjob Food Lover Drops 28 Pounds

Deskjob Food Lover Drops 28 Pounds

Dear Friend,

Yesterday afternoon I got some incredible news.

I was walking back to my desk when an acquaintance stopped me in the hall.

'I just wanted to say thanks,' he said.

Before he said anything else, I knew why because he looked great.

'I've dropped about 39 pounds...'

The last time we had talked a few months ago, this is what he told me:

'My doctor says I need to lose weight. I have back problems but he says I'm young enough for my back to get better if I get in better shape. Problem is, I hate salad and other healthy foods. I've tried weight watchers and going cold turkey on junk food but nothing's worked...'

And then he asked for my suggestions.

Now, I don't give advice to just anyone. Because I know a lot of people don't want to hear what I have to say. Even though it may not be that hard to do once they try it. Even though what I tell them usually works.

But, I knew this person fairly well and wanted him to succeed. So, I gave him two pieces of advice. And these are the results that he sent me in an email last night:

'(Here's what I was) feeling like before - Fat, tired, low energy, depressed remembering what great shape I was in 10 years ago.

You suggested one small change to how I was eating. Once I got serious about things (which truthfully didn't happen until a couple months after we discussed), it took about two weeks before I went entirely to a healthy diet.

You also suggested I start with a brisk uphill walk per day along with core strengthening exercises my physical therapist assigned me. After a month or so, I ramped my workouts up to hard 3 times per week for 2 weeks. Then to 4 times per week for a couple weeks.

Now, after 6 weeks my routine is as follows - on Mon. Tues. Thurs. & Fri. I do hard 'cardio' (with increasing resistances and inclines as I gain more endurance. 30 crunches, 20 oblique crunches each side, 30 abdominal bridge exercises with a Swiss ball, 30 leg lifts and some specialized stuff for my back.

On Mon. & Fri. I do upper body weight lifting (just started after 6 weeks of just core and cardio), and on Wed., 10-15 minutes of cardio on the elliptical, and the other core exercises and upper body weights.

One other thing that I've found helpful is to make your workout a routine...work out the same days, perform the same exercises on certain days, go to the gym at the same time - hell, I'm such a nut job that I have to use the same locker every day. For me, the routine part of it was big because now I would feel weird if I didn't go to the gym at 8:30 PM on weeknights. Anyway, that's how I've done things and how your advice got me to this point.

How it's helped me - On February 20, I was 262 lbs. Today on April 4, I'm 234 and continuing to trend downward. Hell, I'm busting out clothes I haven't worn since college...next up are my old, out of style high school duds. I feel good about myself, I'm feeling and looking thinner, my endurance has increased exponentially, I have more energy, I'm excited about going to the gym at night...it's a huge difference. I can't wait till I'm down to my old fighting weight of 190 lbs! Best part is that I know I'll get there, it's just a matter of time now.

Thanks a ton, Tim!'


Matt McConley

Coach K - And all this from just two simple to apply techniques that I told him.

Many other people are benefiting from this type of advice to reach their own fitness goals. They are members of my Inner Circle and get detailed training advice from me each and every month in my Fitness Fast Track newsletter and audio CD.

Not only that, if you become a member in the yearly program, you get my Full Speed Fat Loss Program on 5 audio CD's ($197 value) - free. On these CD's you will hear the EXACT same advice that I gave Mr. McConley, so you can get similar results.

You can apply to be a member by simply clicking this link:

http://www.makesyoufast.com/inner_circle.html

And heck, since I want to help as many people as possible get beach bodies by summer, I'll also throw in a copy of my Caveman Cardio Teleseminar Recording ($59 value) for nada, zilch, zero...

Click the link, start on your path to success. The faster you start, the faster you'll be where you've always wanted to be.

http://www.makesyoufast.com/inner_circle.html

RFNH

Coach K

PS Call me crazy, but I really want to help as many people as possible. Be one of the first 20 new members to join and I'll also include a never before released recording of Q and A with Coach K worth at least $79. Over an hour of candid, in depth questions and answers on everything from fat loss to stamina building to injury prevention. Get it now before these 20 are gone...

http://www.makesyoufast.com/inner_circle.html

Is Speed All Genetic

Is Speed All Genetic

Dear Friend,

This past week, you may have already seen proof that genetics can take you a long way.

As you probably know, Ohio State came up one game short of winning the national championship. You may also know about their star player - Greg Oden (who moves pretty quick for a 7 foot guy).

But, you may not have heard as much about OSU's other star Freshman - Mike Conley Jr.

If you watched him play this year, you saw one of the quickest and fastest players in college basketball. I watched him leave great defensive players dead in their tracks as he blew by them on a crossover move or with a quick first step.

I also saw Mike play defense. I didn't see anyone who could put a crossover move on him, due to his quick feet and ability to play low to the ground. These are reasons that Conley made so many steals.

So, how did he get these skills.

I have no doubt that he worked his behind off - but genetics also play a role.

You see, the reason Mike is a Jr. is that there is also a Mike Conley Senior. One of the greatest long and triple jumpers who ever competed. Probably the best combination of both events the world has ever seen.

I had the pleasure of attending a coaching seminar and seeing Mike Sr. speak and demonstrate his training methods for the triple jump. He knew his stuff and had incredibly strong and powerful legs.

How about these for accomplishments:

Held world record for indoor triple jump
Still holds American record for indoor triple jump
Two time Olympic medal winner (including Gold in 92)
Numerous World Championships and place winning, USA Championships and NCAA championships

Think speed and explosiveness run in the family?

Not only that, I just learned yesterday that Mike Jr.'s uncle Steve Conley played in the NFL for the Steelers and the Colts. Another sport that requires a huge amount of power and speed.

Traits that were passed on to Mike Jr. - to make use of in another sport.

But, Coach K (you're probably thinking) what if my family tree is not blessed with this kind of athletic ability? Am I simply out of luck?

The answer is, no.

Everyone, including you, can improve their speed and power. You may not be able to reach professional or Olympic greatness but you can make improvements and reach your full athletic potential - something that most people (even if they are naturally gifted) never do.

The key is to learn the right way to train. To gain the proper technique and do the proper exercises to maximize your quickness and explosiveness.

That's why I put together Ultimate Insider Speed Training Secrets. So that athletes like you can reach their goals by gaining key knowledge and applying some step by step techniques to their training.

If being the best that you can be is something that you desire, jump over to http://www.makesyoufast.com/ultimate_insider_speed.html and get started today.

RFNH

Coach K

PS With warmer weather approaching (or actually here for some of us), now is the best time to work on your speed. Training in warm weather will help you reach personal records faster - and help decrease the chance of a nagging injury. Every day you wait is a day wasted - start getting faster now. http://www.makesyoufast.com/ultimate_insider_speed.html

How to Go That Extra Mile

How to Go That Extra Mile

Dear Friend,

Monday night around 10:25, I was watching the sports for an important update.

I had missed the end of the National Championship basketball game, and, although I thought I knew the outcome, I was curious to see the score.

But, before I saw any basketball hilights, I saw something even more interesting.

A story on the best mp3 player to work out with.

Here's what mad it so interesting.

Several exercisers were interviewed (guess where) at a health club, on the treadmill.

They mad statements like this:

'Having music in my mp3 player can get me motivated to run on the treadmill, when nothing else will'

(Coach K - Wow, and I thought exercise was something to enjoy. If you need some external motivation, maybe your doing the wrong kind of workouts)

And

'listening to the right music can help you push through to go just one more mile...'

(Coach K - hey, wouldn't it be great if not everyone believed that more mileage is better, that you had to go farther to get any benefits)

You may have heard me say before that I don't listen to any music when I run sprints. I don't need to.

1. The exercise is motivating in itself. I don't need something to get me 'up' for it.

2. I don't need to push an extra mile. Or even 1 mile. Or even a half or quarter mile to get a great, high intensity workout.

If you aren't happy with your current workouts - so much that you are willing to try to find a way to distract you while you're working out, it may be time to add some variety to your training.

I haven't found many people who get bored with sprints. Give them a try and let me know what YOU think.

RFNH

Coach K

PS I've been able to help so many people through my sale this week (getting a jump on summer shape) that I've decided to honor the sale prices through Thursday. Let the Easter Bunny leave something good for you this weekend (along with a couple candy splurges of course). If you haven't seen the savings yet, hop over here NOW:

http://www.makesyoufast.com/april_1_mega_sale.html