Kopion 2016

7 Ways to be a Bridge Builder by Brad Lomenick

"Building a bridge is an art. Not literal bridges that you drive over, although those are incredibly important….

I’m referring to building bridges in business, friendships, co-workers, mentors, and key partnerships. I’m referring to building a new relationship with your neighbor. I’m referring to connecting with someone that you’ve wanted to meet with for a long time and only having 15 minutes for a meeting. How do you turn that meeting into an hour or more, and then eventually into a friend?

Many folks just think that showing up is half the battle. Well, sort of. But there’s more. When it comes to winning a client, or inking a new partnership, or developing a new friendship, there are some key things I’ve learned over the years that might be helpful.

A few thoughts:

1. Love people until they ask why. Let your actions speak so loud that people can not help but pay attention. Let them see your authenticity, and ultimately demand an explanation for the reason you do what you do.

2. Prove your craft before asking for something. Excellence, skill and know how is key on this. Show that you are competent before you demand that they should partner with you.

3. Ask more questions than they do. I love this one. Many times asking great questions is way more strategic than giving great answers.

4. Spend lots of time listening. Once you’ve asked a great question, listen. And listen more. And listen more.

5. Find points of connection and shared interests, and be intentional. A crucial part of great bridge building. Find out what motivates someone, what their interests are, what they enjoy. Is it sports? rock climbing? history? Whatever it is, find out and then build on those areas of shared interests.

6. Connect them to others. Great connectors and bridge builders are always figuring out ways to introduce their friends within their circle. Claire at Twitter does this amazingly well. And here’s the key on this- the ultimate value for the connection is not for you, it’s more for others.

7. Follow up. This is the #1 step that everyone seems to forget. We have to follow up. Never assume that because you haven’t heard from someone, it means they are not interested. They’re busy, just like you. Take the first step and reach out. And then reach out again. And then again."

http://www.bradlomenick.com/category/leadership/



120's are a test designed to measure your ability to run longer distances. 120 yards is the equivalent to the length of a normal soccer field. You start at one end of the field and must sprint to the other end. At the end, you have the remainder of the minute to rest. The rest involves a jog back to the starting point. For example, if you run the 120 in 20 seconds, they will have 40 seconds to run back to the start line. There is extra rest time after runs #5, 10, and 15.
Goal = 10 consecutive sets all completed in under one minute.
a) Average level – 20 seconds or under to complete the 120 with a 40 second recovery
b) Decent level – 18 seconds or under to complete the 120 with a 42 second recovery
c) Good level – 17 seconds or under to complete the 120’s with a 43 second recovery
d) Excellent level – 16 seconds or under to complete the 120 with a 44 second recovery
Put a cone down (on a level surface) as a starter marker and then place five cones in a line with a distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. It is a continuous sprint!
Time Limit: 31 seconds or less  Rest period: 29 seconds
Repetition: 6 sets: 31 seconds on/29 seconds off
Workload: 150 yards for each shuttle run

Total Time Duration: 6 mins

Fitness Guide:
• If you cannot make 5 shuttles in the time limit you have a serious fitness problem and you will have to do extra fitness during preseason
• 5 Shuttles completed = good level of fitness. You need some additional fitness sessions
• 6 Shuttles completed = excellent level of fitness. You are ready to perform at a high level!




Set up 2 cones 25 yards apart. You will sprint between the lines as quickly as possible until 12 runs are completed, which equals 300 yards. The goal is to complete the run in less than 60 seconds. Repeat 3 times with 2 minute rest.




 Find a track:
Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2-3 rotations of the assigned body circuit with a 3 minute rest in between circuits.

Prior to starting the circuit, make sure you do a 5-minute dynamic warm-up - any type of cardio or running.


1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes for 45 seconds
6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.
8. Clap Push ups –
9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
10. Paratrooper Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps
11. Mountain Climbers – keep knee over your ankle
12. Front Plank