8/26/10 – Thursday – Flash
Potential PT #1: Flash
Be sure to get a good warm up and stretch in. Sprinting is known to cause injuries so know your level of fitness and start slowly then build into a better sprint. Always get a good warm up and stretch in, ALWAYS.
Sprint Distances: 30 to 50 meters (Depending on capabilities)
Sprint: Perform your first sprint at about 60 percent max intensity. If you feel any muscle tightness or joint pain, back off and continue to warm up.
Recover: Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk, depending upon your fitness.
Sprint: Perform your next sprint at about 80 percent max intensity.
Recover: Recover for 2 minutes.
Sprint: Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.
Recover: Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow to the point that you can hold a conversation without gasping.
Repeat: Repeat the sprint/recovery routine 4-8 times depending upon your level and ability. For your first workout, you will want to stop at 4 sprints. That’s fine. Try to build up to 8 or more.
(These will likely be tough, so know your own capabilities and make a wise judgment after the sprints as to whether you are capable of these leg exercises)
Lunges 30 x 2
Prison Squats 30 x 2
Squat Jumps 20 x 2
Flutter Kicks 40 x 2
Sit Ups 30 x 2
Bicycles 40 x 2 (Count: 1,1,2,2,3,3,etc.)
Double Crunches 30 x 2
Plank 1 min 30 sec
Get a good stretch in
-K
*Be sure to check with your doctor before beginning this sort of program.
Potential PT #2
Stretch
Rest
Stretch
Enjoy a day off!
- Ben
Tags: fat burning, fitness blog, fitness help, midwestfit, midwestfit.com, sprinting workout, strength, weight loss
What is the recommended sprint distance or is it a timed effort?
We went ahead and added a range for distances depending on each individuals capabilities. Always shoot for the higher number if possible, which in this case is 50 meters/yards
What is the recommended sprint distance or is it a timed effort?
We went ahead and added a range for distances depending on each individuals capabilities. Always shoot for the higher number if possible, which in this case is 50 meters/yards
Lost 5.2 lbs so far this week! Loving the workouts! Today’s was awesome, my legs were screaming at the end of it. On our sprints, we ran 440 ft (133 m) and kept it at 4 sprints. That kept us right at the 25-30 second range.
Great news Todd! Keep up the good work! Hope you keep enjoying the site and supporting MidwestFit.
Lost 5.2 lbs so far this week! Loving the workouts! Today’s was awesome, my legs were screaming at the end of it. On our sprints, we ran 440 ft (133 m) and kept it at 4 sprints. That kept us right at the 25-30 second range.