Sprint Workout
Have you ever noticed how sprinters on tv are incredibly muscular while distance runners are typically much thinner? Different training techniques activate different types of muscle tissue. Simplistically, there are fast-twitch muscle fibers (much shorter) and slow-twitch muscle fibers (much longer). This is what gives each group their different appearance. When you sprint you are using larger muscle groups and getting your heart rate up into the "fat burning" zone. The opposite occurs when running for distance...your heart rate typically doesn't get up into the same zone, but you can keep that up for much longer.
If you're trying to build muscle and lose fat, sprint workouts are a great routine to include as part of a well-balanced workout routine. But don't forget...it comes down to 90% diet, and 10% working out to reach your fitness goals.
Give this a shot: Pick four of the dynamic drills and two starts for your warm up. Perform each drill for 10 to 15 meters, then turn around and repeat back to the starting line. Perform each start twice at 60 percent speed through 20 meters.
Dynamic Warmup Drills
- A-Skip
- B-Skip
- Straight Legs
- Fast Legs
- Power Skip
- Bounding
- High Knees
- Backward Running
Starts (performed at 60 percent speed)
- Pushup start
- Mountain climber start
- Rolling Start
Just because you're sprinting doesn't mean you should immediately hit the ground running at your fastest possible speed. Instead, build up to full-speed with some reps. You'll protect your hamstrings from pulling a muscle, avoid burning out too quickly, and develop more speed.
Do this: Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.
- Round 1: 50 yards at half speed, backpedal to return
- Round 2: 50 yards at half speed, backpedal to return
- Round 3: 50 yards at three-quarters speed, backpedal to return
- Round 4: 50 yards at three-quarters speed, backpedal to return
- Round 5: 50 yards at full speed, backpedal to return
- Round 6: 100 yards at half speed, backpedal to return
- Round 7: 100 yards at half speed, backpedal to return
- Round 8: 100 yards at three-quarters speed, backpedal to return
- Round 9: 100 yards at three-quarters speed, backpedal to return
- Round 10: 100 yards at full speed, backpedal to return
Do this workout enough and you could be here:
