Training Basics

Over the past 10 years, I have seen many fitness fads come and go. As a seasoned trainer I can tell you that if it seems complex and confusing, chances are it is and it will fall short of producing significant results. On the other hand if it is basic & simple it will most likely produce the best results. In many of my performance training camps, participants go "old school" and get back to fitness bare essentials. A combination of time set intervals, basic body weight exercises, plyometrics, jump rope, & running always seems to do the trick. Looking for a quick but effective workout? Try this:

1minute x jump rope
1minute x mountain climbers
1minute x jump rope
1minute x alternating leg lunges
1minute x jump rope
1minute x bicycle crunches

Complete 3 full sets of the time-set interval in circuit fashion for a great 18minute training session. All you need is a good jump rope. The rest of the movements are body weight only. My motto, "simplicity is effectiveness."

Another Good Day at R4S

Some of the 3SF KC crew along with a 3SF represent from Columbia turned out to show their stuff at Columbia, MO. Race for Sight early season triathlon. Again, 3SF athletes did really well. Mark Montalto grabbed 2nd in his AG. His lovely GF took 3rd in her AG. Mark's bro, Jimmy grabbed 5th in his AG. Everyone has a solid race! Rick Osborn showed up with his new bike and just couldn't wait to lay it down on the pavement! Rick was OK and so was his bike. He hopped back on & finished strong. Cynthia did great and looked real smooth. Cynthia is definitely turning out to be a long distance triathlete. My good friends Nancy and Steve Strickland turned up, and Steve had a solid performance taking 4th in his AG. BTW, Mark, Jimmy, & Steve are all in the same AG...so not bad at all guys. Great job to everyone, but most importantly...keep having FUN! See you at the races!