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My rules study consists of never taking an extended lavatory break at work without either the rule book or case book with me. A few pages at a time, study them, try to visualize them. Been doing this for about 5 years - always seem to find something new or something I may have overlooked.
I run three times a week with one long run, an interval run (slow half lap, fast full lap etc etc) and a speed run (as fast as I can for 1 mile and then two miles as the season approaches). I also lift three times per week as well with an emphasis on upper body. Hochuli-like is my goal, but a don't think I'll ever have enough time on my hands to be achieve his results.
Trying to watch the far left TV (out of a bank of five in front of the treadmills and recumbent bikes at the Y) with ESPN on it while on the treadmill without falling is my agility training. Try it - it's not easy.
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