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Wednesday Workout Tip: Do Sprints

When I say sprints I am referring to the exercises that are commonly coined “suicides”. I have decided not to use that term for a variety of reasons, but mainly because it is in poor taste and it doesn’t aptly describe the activity being performed.

To perform sprints, go to your nearest community park. Find a soccer field. Why? Because you are going to take advantage of those lovely soccer lines. Soccer season is around the corner and thus, they will be painting the lines soon. Until that time you may need to improvise with the distances using sticks or stones to mark 5 meters, 10 meters, 25 meters, 50 meters, etc.

Once you’ve decided on the lines you are going to use to mark your running distances, you are ready to begin.

Step #1 – Run to the first predetermined line. Run back to the starting spot.

Step #2 – Run to the next line. Run back to the starting spot.

Step #3 – Run to the next line. Run back to the starting spot.

Step #4 – Continue this process until you reach the final line. Run back to the starting spot. You will then run to the second last line and then, you guessed it, back to the starting line. Continue this process until you complete the running distance you initially started with (i.e. starting line to 5 meter line).

Thus, you are completing a pyramid set of sprints. Your should aim to have about 5 lines to run to. You should also do this exercise as quickly as possible. This is fun to do with friends and family as the spirit of competition will only help to increase your adrenalin and therefore, your speed.

Take a 2-3 minute break. Start over. Repeat the cycle 2-3 times.

Cardiovascular? Yes. Fun? Possibly. Good for you? Most definitely.

 

 

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Comments

  1. I’ll suggest that if you have friends, then stagger yourselves. So while one person runs, the other person recovers. Then switch. That way, there’s one person to encourage you when you sprint. You’re also not tied down to the slowest runner in the group.

    I’ve done that with bicep curls – you do ten, then pass the weight to your workout buddy to do ten. The faster you do it, and the better your form, the better it is for you.

    For those who like weights, I’ll suggest doing the Fat Loss Protocols. It takes the same Tabata style training approach and forces you to do a giant set back to back. They’re awesome: http://www.t-nation.com/free_online_article/most_recent/the_fatloss_4_workout_protocol

    | Reply Posted 5 years, 7 months ago


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