Sprints

[Legion Kreinak]

Can someone who's experienced with sprints give me some programs to go by? I decided to get into sprinting. This is okay to do, even if I'm bulking right? I mean, I don't mean to get HUGE in size so I don't think it will hinder my growth too much. In fact, I hear it's anabolic because of the high intensity. So, what do I do? Frequency, intensity, or whatever?

 

[coolcolj]

I'm having good results doing it once a week

5x30metre sprints at 85 to 99% intensity. 1-2 min recovery between each sprint.

Never go all out at every session, you will just burn out. I tend to stick to around 90% depending on how I feel. With an all out session once every 3 weeks

I follow these sprints up with moderate speed agility drills - mainly zig-zag runs, side steps off each foot every 2nd step, zig-zags with 360 degree pivots before changing direction.

Workout usually lasta about 30-45 ins from start to finish includining walking and jog warmups.

 

[jeremys]

if i ever have to do some sort of cardio, sprinting would be it. it's anaerobic, not aerobic. it's also fun.

i have no idea how many sprints to run, but i think i'll start with 4-5 50-yarders once or twice a week

 

[Legion Kreinak]

What are some results, J? Do they build stamina at all?

 

[coolcolj]

builds, speed, power, reduces bodyfat (depends on your food intake), blows up my calves and hamstrings, increases work capacity, VO2 levels, overall fitness etc

just build up slowly, they are intense, muscle and tendon pulls are only 1 sec away

 

[Legion Kreinak]

Haha, so once a week you say? Ever more than that...?

 

[SofaGeorge]

I'm not really sure of the exact distance I run. It's a park and I've never been able to measure it. I'm guessing it is 150-200 yards.

I run 5 sets of sprints across the park. I was originally doing them in 27 seconds. I can now get my first set in 23 seconds. After the first set I drop to 24, then 27's for the rest. This is the fastest I can go on each sprint.

My daughter sprints with me. She can do all 5 of her sets in 23 second runs.

5 sets seems to be working well for me. I read one internet site on sprinting that said 10 sets of 25 yards with a one minute break between sets followed by a 15 minute break and then another 10 sets was a good routine. The sprinter was to work his way up from 25 yards to 50 yards. This was a sprinter's program, though, not a bodybuilders.

For judging how many sets to do I estimate it the same way I do weights - loss of ability to rep = loss of seconds on sprints. When I do curls I can get 10 reps on my first set... then 9 on my second... then may 6-7 on my third. That drop in rep numbers tells me I hit the muscle good. When I see my sets of sprints... I see a significant time drop by the third set. So for me 3-5 sets seems good.

 

[coolcolj]

Haha, so once a week you say? Ever more than that...?

yes, but remeber you'll be doing other training (weights?) as well, the body can only cope with so much. Especially shin splints...

 

[Legion Kreinak]

Yeah, how do I cure those again? Toe Raises? Possibly with bands for added resistance...?

 

[coolcolj]

just general adaption, stress them and then let them heal and get stronger. Toes rasies/curls and heel pushes against a leg press platform, or against some stairs (toes over the edge) etc all work.

But like anything constant poundning will eventually damage the muscles. tendons and ligaments in the area so, its wise to keep the frequency down. Until you get them accustomed to the sprints, like I said build up slowly.