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
