more reasons to sprint?

[endpoint]

http://www.johnberardi.com/articles/training/gettinginshape.htm

 

[coolcolj]

old news dude - if you have seen my old progress pics, the third one was taken after I started sprinting once a week for one month - that's why I look leaner

 

[Lord_Suston]

sprinting is the way to go if you want to be leaner and not sacrifice too much muscle while doing cardio

 

[Zander1983]

He recommends interval training (1:3 work:rest) as opposed to sprinting (10x30m with lots of rest, for example).

That article is great, as are lots more on his site. The team sports and endurance athletes amongst us should check out his article on improving VO2 Max (Mad Max Program, I think it is called). And very obviously, his nutritional advice is solid.

 

[endpoint]

old news dude - if you have seen my old progress pics, the third one was taken after I started sprinting once a week for one month - that's why I look leaner

once a week?

what was a sprinting session like?

do you still do it now?

 

[coolcolj]

once a week?

what was a sprinting session like?

do you still do it now?

Well - basicly all I did was after warming up

5x30m sprints with 2-3min rest between - just walking around
then I did some agility intervals

basicly 50m of drills - not at full speed - same rest periods

45 degree zig-zag runs
jog with side step to each side every 2 steps.
zig-zag runs with 360 pivot at the end of each zig and zg
dogding imaginary opponents

killer cardio - I was breathing hard and heavy

total time 45 mins including warmups, cooldown and stretching!

I also drank a lot of water daily that helps.
lost an inch of my waist in a month. Wasn't really dieting either, but I had frequent meals. Bodyweight stayed the same becuase I was gaining muscle at the same time.
I then stopped it soon after - no longer doing it, but I will be going back to it shortly to lean up.

really improved my wind and recovery in the gym too.

you don't need to go flat out in the sprints all the time. If I felt down I only went 75%

 

[endpoint]

how did it affect your leg strength? were you squatting heavy at this time?

 

[bilat]

isn't John Beradi really small (and not cut), like most of the guys who write articles for t-mag?

 

[Zander1983]

He's not small, and he's always lean and often super-cut, accordingly to what I've read.

 

[spatts]

Sprints lean me out while preserving muscle too. I've been sprinting almost 20 years now ( 17 competitively). It can and will effect my max squat, so I treat it as a weight training day, not a cardio day, and it's either done ON leg day or as far from leg day as possible.