Anyone have a good workout for sprints?

[OKIE]

I put this on the training board, but didn't get any bites...I also found a decent workout when I did a search, but I thought I would ask anyway...

I plan on doing sprints after the New Year and I need some help with a workout. I will be doing them in the afternoon at least twice/week, probably on Monday, Friday, and possibly Wednesday. I am not doing them to compete, only as a form of cardio to burn fat and add lean mass. Does anyone have a simple regimen for me to follow? Karma for you!!!

 

[monkeybox14]

I will give you a little of the work out I had to do in college for baseball.

1/4 mile jog x3 rest 30sec between each
rest 1 min
stretch
120 yd dash (2 sets of 2) Run back to back sprints
rest 2 min
60yd dash x4 rest 1 min between each
30yd dash x5 rest 30 sec between each
stretch

Keep in mind this is for baseball, but you can modify if how you want. The program took my 40yd time from 4.50 to 4.45. Good Luck
if you have any other questions feel free to email me at [email protected]

 

[SofaGeorge]

First, do your sprints in the grass. It definitely feels like you hit your hams better... and you need the cushion.

I do 5 sets at max with a time range rather than a distance range. I go for between 23 and 27 seconds... max effort. The distance is the same... but after a couple sets I slow down... first set 23 secs... last set same distance but it takes 27 secs.

I do these only once a week prior to going to the gym and hitting legs. I firmly believe sprints are THE great mass builder for hams.

 

[Enigmaxxx7]

Most Important! Stretch EVERYTHING really good before sprints. Not just your hamstrings. I pulled the muscle on the top part of my front right quad and that lingered for months.

 

[Mike P.T.]

If you live by the beach try them in the sand. Now that will hit your legs HARD! When you run on on regular ground you will feel light as hell.

 

[Kahn]

Try running in water, like at a pool(chest deep). Also, you can alternate sprinting for ten seconds and jogging for 10 seconds for two minutes at a time.

 

[OKIE]

Thanks for the help guys...that is somewhat along the lines of what I was thinking. Karma, Karma, Karma!

 

[usmc718]

Check this out after being in the Corps all these years you pick up some stuff since we are running fools. Guerilla Sprints. Its not that complicated here it goes. The total sprint workout takes 12 minutes. Warm up for 3 min then sprint for 30 secs then briskly walk for 30 secs. Do that until you have done 6 mins worth. Then cool down for 3 min. Strech Strech Strech before and after and make sure you replace your water and eat something.