TO SAVE OUR PLANET AND OUR WORLD

That's me modeling my WEPI T-shirt - front and back

FRONT reads: "Empowering every child in every town in every nation"

BACK reads: WEPINET.COM - FREE ANTI-SUICIDE KOOL TOOLs TO SAVE KIDS' LIVES

AIR SPEEDBALL DRILL

This is an innovative over-speed drill devised by the WEPI team to develop my CNS arm speed and explosiveness. It was developed to replace the old slow physical speedball drill because we believed that the speedball restricted my development because it was too slow, where my new air speedball had no limitations. I simply visualize a speedball that can react as fast as my hands can move. I roll my fists in a circular motion over each other at a super fast speed making sure that I feel my air speedball so each time my hand rotates it makes contact with my imaginary super fast air speedball, just like the real thing but super fast. The ultimate in super fast neuro-muscle memory programming. I do 15 seconds for each rep. Yes I do use a normal speedball every morning also as part of my over-speed development program.

BIKE OVER-SPEED DRILL

This is a basic over-speed drill using a very stable high quality stationary bike. I use this to replace the dangerous treadmill drill where I hurt my shoulder badly when I fell. My coach times me over 15, 30 or 50 seconds a rep.

PLYOMETRIC DRILLS

Are also critical for the development of speed. These include many bounding, lunging and jumping drills like Butt Kickers, Wall Slides, Quick-Feet-Drill, Ladder Drill, Drum Major,  African Dance, Pull Throughs and so on, all designed to make me super explosive which is critical for developing maximum speed.

DOWN-HILL OVER-SPEED DRILL

I use the down-hill over-speed drill to complement the bike over-speed drill. I also use the starting blocks to improve my starts. Make sure that the hill is not too steep so that your technique is not compromised. This drill is critical to more effectively push your neuro-muscular system beyond its current level so that your body learns to run at a much faster rate on the track.

SPEED LOADING DRILL

This is a very special drill using a special devise designed by the WEPI team which uses a relatively light weight car tire to add a little loading. It weighs far less then the 465kgs I lift in the leg press machine at the gym - see below. It has a special belt system that prevents the protective roll from sliding down my legs when I am accelerating - to avoid injury. I also use steep stairs for speed-loading. The speed loading drills are designed to make you run faster once the load is removed. As with the over-speed drills, it is critical that you do not compromise your technique with this important drill.

AB DRILL FOR MY ABA-DABAS

This is one of the many abdominal drills I use. I use cool machines also. And I also use an incline bench with a medicine ball to incorporate some ballistics into my circuit.

BALLISTIC DRILLS

I use bounding and speedball drills like side to side, sit ups, overhead throws, throw around etc. They are critical to improve my explosiveness.

THE QUAD-MACHINE

I use this machine to work on my quads and hamstrings. My coach restricts me to around 70kgs on this type of machine to protect my knees from damage. I do my QUINARY POWER SYSTEM which requires 25 reps in the one set, like the old Matrix System but with a secret profound twist to make it more powerful. I also do my CNS and FTE programs here as well.

REVERSE-LEG PRESS

This is a very special drill designed to develop my hamstrings. It is probably one of the most critical drills to develop speed because it focuses on the hamstrings. Hamstrings are the muscles you need to drive your feet fast across the ground. I raise the weight (which is behind me) via a pulley system by lifting my knee in front of me to hip height. I do each leg separately. It is a shame that very few gyms actually have reverse leg press machines. The machine I am using in the picture is not a proper reverse leg press machine.

CHI HORSE STANCE DRILL

This is one of the most critical drills I do because it is designed to develop my character, my super magical chi powers, my pelvic region and inner thighs so that I am protected against groin and leg injuries, and it is designed to help me to tap into my super chi powers. I love it. It is a very difficult drill without using weights, but I do the drill with 80 to 140kgs. Try holding the horse stance (without any weights) for just one minute and you will appreciate the massive power of this picture. I go down and hold the horse stance from 15 to 30 seconds depending on what mood my coach is in. If I'm too cheeky I get the pleasure of enduring 30 seconds of shear torture. Again, I use my magical chi powers to help me with this drill.

POWER LUNGE DRILL

This is a very special drill. I use 140kgs upwards. Like many of my other drills I use my QUINARY POWER SYSTEM. I also do my CNS (Central Nervous System) drills also, along with my FTE (Fast Twitch Expansion) program.

Please note that with the Power Rack pictures there is a black rubber sponge protective roll in the middle of the bar to protect my neck and shoulders, so the picture looks a little funny like my back and shoulders are missing.

POWER SQUAT DRILL

This drill is designed to develop the obvious muscle groups of quads etc. I use around 140 to 180kgs. I use my QUINARY POWER SYSTEM, CNS and FTE programs with this drill also. My coach only allows me to do half-squats to protect my knees. Not bad for a babe who only weighs in at 55kgs wringing wet.

CALF MACHINE DRILL

This picture shows me lifting the maximum weight of 85kgs for this calf machine. I can lift much more but this machine puts a ton of pressure on your shoulders. I do 3 to 5 reps a set at the maximum weight on this machine. I also do my QUINARY POWER SYSTEM, CNS and FTE programs using lower weights.

THE MIGHTY LEG PRESS MACHINE DRILL OR

MY HEARTBREAK RIDGE

As you can see I have my hands on the safety levers prior to releasing the weights out of the cradle. You will notice that both safety levers are vertical. I use this to focus my chi powers prior to lifting the weights. You will also notice that there is a staggering maximum weight in the leg-press machine of over 465kgs. Yes a massive weight of -

465kgs or over 1,020lbs

There's 9x20kgs weights on both side racks and 5x20kgs with 3x1.25kg and 1x2.25kg spacers in the middle rack. This is actually 466kgs but I like the cool sound of 465kgs.

A MASSIVE 465kgs

As you can see now the safety levers are now horizontal and I have moved my hands to the support handles below the safety levers and the massive weight of 465kgs is moving up and down using my powerful legs. I usually use my QUINARY POWER SYSTEM on weights up to 280kgs (25 reps a set) , and then use heavier weights like the 465kgs for my CNS programming and character building. My coach only lets me do half presses when I am lifting the super heavy weights on the leg press machine to protect my knees. You can imagine the absolute torture such heavy weight place on your body especially on your lower spine. I have to use extra padding support to protect my spine and back when lifting the maximum weights.

Me lifting over 465kgs from a different view

I also use a special drill on the leg press machine that focuses on building my hamstring power. You see the Quad machines only develop the hammies as knee flexors, where this innovative drill and the reverse leg press develop the precious hamstrings as powerful hip extensors so that your legs can move super fast across the ground.

Me lifting over 465kgs (1,000+ Pounds)

Me lifting a massive 800kgs