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For The Love of Sprints: Training Nutrition Supplements Miscellaneous Translations
For The Love of Sprints: Training Nutrition Supplements Miscellaneous Translations
For The Love of Sprints: Training Nutrition Supplements Miscellaneous Translations
FOLLOWUS:
FortheLoveofSprints
SaveTime,GetLean&ImproveSportsPerformanceWithThese8GreatSprint
Workouts
ByPoliquinGroupEditorialStaff
11/5/20133:57:00PM
Whodoesntloveagoodsprint?WhetheryouredoingthemyourselforwatchingUsainBoltandAllysonFelix
torchingupthetrack,sprintingisawondrousexperience.Yes,theymightmakeyoudoubtyourself,orevencry
onoccasion,butyoufeelsogoodafterwardsthattheyreworththepain.
Thentheresthebodycompositionandhealthpayoffsofpoweringthroughregularspeedworkouts,making
sprintingoneofthebesthabitstohave.Thisarticlewilltellyouwhatyoullgetoutofsprintingandhowtodoit,
withspecificprotocolsfordifferentconditioninglevels.Youllalsogetafewcrosstrainingintervalworkoutsfor
variety.
#1:Thewelltested20minute,8secondson,12secondsrest,cycleprotocol.
Benefits:Losefat,improveinsulinhealth,buildmuscle,andincreasepower.
WhositFor:Newbies
Studiesperformedonbothmenandwomenshowthatan8secondson,12secondsactiverestcycleprotocol
repeated60timesfor20minuteswillleadtosignificantfatloss.
Forexample,whenoverweightyoungwomendidthisprotocolthreetimesaweekfor15weeks,theylostan
averageof2.5kgofbodyfat.Theyalsolost0.15kgofvisceralbellyfat,whichlookslikeasmallamountbutis
significantduetoitslocationaroundtheorgans.Inyoungmen,similarresultswereseenwithanaverageloss
of2kgofbodyfatand0.14kgofbellyfat.
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averageof2.5kgofbodyfat.Theyalsolost0.15kgofvisceralbellyfat,whichlookslikeasmallamountbutis
significantduetoitslocationaroundtheorgans.Inyoungmen,similarresultswereseenwithanaverageloss
of2kgofbodyfatand0.14kgofbellyfat.
Thisstudywasnoteworthybecausetheleanerwomenwithinthegrouplostlessfatthanthosewhoweremore
overweight.Withthefourleanestwomenremovedfromcalculations,averagefatlosswas4kg,suggestingthat
thisprotocoliswellworththeeffortifyoureoverweightandwanttoimprovehealth.
Theintervaltraineesmetabolismwasalsorevvedupbytheendofthestudyasseenbylowerfastinginsulin
levelsanddecreasesinconcentrationofthehormoneleptin.
UseIt:Aquickandpotent8s.on/12s.offprotocolisidealifyouarenewtointervaltrainingorhavenotbeen
engagedinintensetrainingrecently.Longerintervalsareindicatedfortrainedindividuals,althoughthatdoesnt
meanyoucouldntusethisprotocolforafewweeksforvariety.
#2:FourminuteTabatatrainingorasingle2minutemaximalsprint.
Benefits:Elevatemetabolism,boostinsulinhealth,andimprovegenesignaling.
WhositFor?Peoplewhohavezerotimetotrainbutknowhowtopushthemselvesmaximally.
Scientistshavebeenbusytryingtodeterminetheleastpossibleamountofexercisenecessarytoachieve
metabolicandhealthresults.Theyrefindingthattinyboutsofintenseexercisemakeabigdifferenceforhealth
andwellbeing.
OnerecentstudycomparedtheWingateprotocol(see#4)withasingleextended2minutemaximalsprintand
foundthatbothimprovedinsulinsensitivitythesameamount.Theprotocolswerematchedforvolume,resulting
inthesamecaloricburnduringexercise.
Itwaswhathappenedinthe24hoursafterexercisethatwasdifferent:TheWingategrouphad63percenthigher
fatoxidationandtheextendedsprintgroupused38percentgreaterfatforfuelintheimmediatepostexercise
period.
So,eventhoughaWingateprotocolisgoingtoboostmetabolismmoreduetoitbeingmorestressfultothe
body,doingasingle2minutemaximaleffortworkoutisworthit.
Otherbenefitsshowveryshortalloutworkoutsimprovegenesignalingandcanswitchonapathwayinthe
bodythatislinkedtotissuerepairandmusclebuilding.
Tabatatraining,whichisa4minutesetwith20secondsmaximaleffortand10secondsrest,isalsousefulfor
varietybecauseyoucandoitwithsprints,asledorotherstrongmanexercise,orbodyweightexercises.
Asingle4minutesetofbodyweightsquatjumpsrevsupthemetabolismsothatparticipantsburnanaverage
of60caloriesduringtheworkout(itwouldtakeabout20minutesorfourtimeslongertoburnthatamountwith
casualaerobicexercise)andexperiencedoublecalorieburninginthe30minutepostworkoutperiod(80
caloriesfollowingTabataversus39.5inacontrolgroup).
UseIt:Knowinghowtopushyourselfphysicallyisaskill.Maximalefforttrainingisforpeoplewhohavethis
skill(acasualapproachdoesntcutithere).
AnotherapplicationofTabataandsingleallouteffortsistodoitmultipletimesthroughoutthedayifyouvegot
adeskjob.Youllboostmetabolism,getyourbrainworkingbetter,andliveamoreancestrallife.
#3:MultisetTabataof4setsfor20minutesinadditiontoregularlifting.
Benefits:Increasedmetabolism,largeenergyuse,robustlactatebuildupandhormoneresponse,muscle
building,andfatloss.
WhositFor:Anyonewithtechnicaltrainingskillwhoprefersexercisestosprintsformetabolicconditioning.
A4mintueTabataworkoutisunlikelytoproducesignificantfatlossunlessyoumodifyyourdietdramatically.A
moresurefirewayistodo4setsofTabatabecauseyoullexperienceagreatermetaboliceffectandincrease
growthhormonelevels,whichleadtomuchgreaterfatburning.
Forexample,arecentstudytestedavarietyofexercisesinaTabataformatinwhicheachexercisewasdonein
20secondsegmentsforaminuteandthenanewexercisewasstarted.Theexercisesincludedhighkneerun,
jumprope,burpees,mt.climbers,plankpunch,Russiantwists,pushups,jacks,squats,splitsquats,skaters,
lunges,andboxjumps.
Energyexpenditurerangedfrom240to360caloriesfortheworkoutandledtoasignificantaccumulationof
lactate,whichcorrelateswithgrowthhormonerelease.Moreadvancedtraineescandoasimilarworkoutby
addingdumbbells,aweightedvest,ordesigningabarbellcomplextoapplyadditionaloverloadforagreaterfat
burning,musclebuildingeffect.
UseIt:Usethe20minuteTabataasabodycompworkout2to4timesaweek,dependingonifyouredoing
regularstrengthtraining.Bodyweightexercisesareidealfornovicetraineesorwhenyoulackequipment.
Moreadvancedtraineeswillbenefitfromgreateroverload,orifyouregymless,gotoaparkandinterspersehill
sprintswiththebodyweightexercisesusedabove.
#4:ThewellknownWingateprotocol(4to6x30s.alloutsprints).
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#4:ThewellknownWingateprotocol(4to6x30s.alloutsprints).
Benefits:Losefat,targetfasttwitchfibers,improveinsulinsensitivity,andboostendurance.
WhositFor:Intermediatetraineeswhosefocusisbodycompandathleteswhoneedtogetinshapequickly.
ThewellknownWingateprotocol,whichuses30secondmaximalintervals,allowedonegroupofstudy
participantstoloseanaverage12.4percentofbodyfat.Theyalsoimprovedtimetrialperformanceona2000
meterrunby4.6percentof25.6seconds.
Notonlydidsprinttrainingleadtoanaverage1.6kgofbodyfatlossinsixweeks,participantsalsogained0.6
kgofmuscleforabetterbodycomposition.Scientiststhinkspringtrainingissoeffectivebecauseitcause
increasetheamountofoxygenusedduringthepostworkoutrecoveryperiod,whichpromotesalargerenergy
deficit.
Inaddition,intervaltrainingincreasestheactivityofenzymesandproteinsinvolvedinfatburningandthe
transportofatintomitochondria,leadingtobodyfatloss.
TheWingateprotocolalsohelpsathletesgetinshape:Division1soccerplayersimprovedconditioningby42
percentmorethanagroupofplayerswhodidendurancerunning.
UseIt:Wingateistheperfectworkouttoaddtoastrengthtrainingprotocolorsportpracticesifyourgoalisfat
lossandconditioning.Take6weeksanddo3sprintworkoutsaweektogetleanandshredded.Ifyouwantto
crosstrain,theWingateprotocolcanalsobedoneonarowingmachineorbike.
#5:Longdurationintervalswith1:1worktorestratio.
Benefits:Endurance,conditioning,greaterlungcapacity,fatloss
WhositFor:Athletesandadvancedtrainees
Longdurationintervalsarewellknowntoimproveendurancecapacity.Theycanalsobeusedtoimprovebody
compositioniftheyaredoneabovethelactatethresholdsothatarobusthormoneresponseisachieved.
Ifmaximaloxygenuptakeisthegoal,uselongerintervalsat85percentofmaximalspeedfor2to3minutes
witha1:1worktorestratio.
Forfatlossandleanmassgains,youwanttospendasmuchofyourtrainingtimeabovethelactatethreshold
aspossible.
UseIt:Try4X600meterintervalsonatrack,workingupto6repeats.Inonestudythisledtomuchgreater
lactatebuildupthan6X500meterhillintervalsduetohigherabsoluterunningspeedsinthetrackworkout.
#6:Shortdurationsprintsusingstrategiesthatmaximizequalityoverquantity.
Benefits:Speed,conditioning,power,targetfasttwitchfibers,fatloss
WhositFor:Athletesandadvancedtrainees
Shorterdurationintervalsareidealforbodycompositionandsportpreparation.Forfatlossandmusclebuilding
withshortsprints,youllwanttopushintensityandvolume.
AseriesofprotocolsthathavebeentestedonyoungathletesthattriggerapowerfulgrowthhormoneandIGF1
responseaswellasimprovingshortspeedandanaerobicendurancecanbedoneasfollows:
Adecreasingdistanceworkoutonthetrackof400,300,200,and100metersatmaximalintensity.Rest
intervalswereatotalof9minutesinbothprotocolswith4minutesrestfollowingthe400,3minutesrest
followingthe300,and2minutesrestfollowingthe200.
Shuttlesprintsof4X50meters,repeated4to6timeswith2minutesrestbetweensets.
Fourtosixrepeatsof250metersat85percentof100metertime.
UseIt:Justasyouwouldwithstrengthtraining,dosprinttraininginaperiodizedfashion.Usesmallvariations
ofoneprotocolfor2to3weeks.Athleteswhoarepracticingtheirsportcansprinttwiceaweek,whereas
recreationaltraineescansprint2to4timesaweekdependingongoals.
#7:Pyramidtheintensityofsprintstosavetimeandgetmoredonefaster.
Benefits:Increasedmaximaloxygenuptake,endurance,greaterworkcapacity.
WhositFor:Experiencedtraineesfavoringaerobicorrepeatenduranceability.
Faststartintervalsimproveendurancecapacityandallowyoutosavetime:Arecentstudytestedtheeffectof
doingfive30secondsprintsatmaximalspeedfollowedbyfivemoderateintensityrepeats.Bystartingthe
workoutwithabang,traineesspent2.5timeslongerabovethecriticalthresholdwheremaximaloxygen
uptakeisreached.
UseIt:Trypyramidingdowninintensityasyourworkoutprogresses.Noticethatitsasimilartheoryasthe
decreasingdistanceprotocolmentionedin#6,whichhasbeenfoundtofeeleasierthanworkoutsthatincrease
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distanceastheyprogress.
UseIt:Trypyramidingdowninintensityasyourworkoutprogresses.Noticethatitsasimilartheoryasthe
decreasingdistanceprotocolmentionedin#6,whichhasbeenfoundtofeeleasierthanworkoutsthatincrease
distanceastheyprogress.
#8:Repeatedsupershortsprintsforstrengthandpower
Benefits:Strength,power,anaerobiccapacity,betterenergyuse.
WhositFor:Anaerobicathletessuchasthoseincombatsportslikewrestlersandjudokas.
Supershortsprintsoflessthan5secondspersprintwithminimalrestwillimprovepower.Theyhavealsobeen
foundtoproducethegreatestlactatebuildupofallmeasuredprotocols.
UseIt:Trysixtotenrepeatsof35meteralloutsprintswith10secondsrest.Thatswhatcombatathletesdid
twiceaweekfor4weeksinordertoincreasepeakpowerby16percent,workcapacityby32percent,and
achieveamorefavorabletestosteronetocortisolratio.
#9:Optimizerecovery.Dontoverloadthecentralnervoussystem(CNS).
Benefits:Continuedadaptations,neuromuscularstrength,aresponsiveCNS
WhositFor:CrossFittersandotherhardcoretraineeswhoarepushingvolumeandintensity.
Arecentreviewofsprinttrainingforathletesrevealedthatunliketheboatloadofstudiesbeingdoneonmoderate
volumesprinttraining,therejustisntthatmuchevidenceonhighvolume,highfrequencysprinting.
Manyhardcoreathletesaresprintingtoofrequently,causingdysregulationoftheautonomicnervoussystem.
Whenthishappens,youreincreasingyourheartdiseaseriskandglucosecontrolworsens.Youalsoloseheart
ratevariability,whichiscriticalforhealthandwellbeing.
Ifwelookatsprintingfromanevolutionaryperspective,weseethatourancestorswereexcellentsprinters,but
theyonlydidsowhentheywererunningaftergameorescapingapredator.Anthropologicalstudiessuggest
thatthisdidntoccurdaily,muchlesstwiceaday.
Cavepeopleprobablyonlywentalloutafewtimesweek,doingmoderatetoheavyliftingandlightactivityona
dailybasis.
Inaddition,recentstudiesshowthattheimmediatepostworkoutperiodisakeyrecoverytimeforyournervous
system.Ideally,youdgetpostworkoutnutritionandrecoverytherapyintheformofmassageoractiverelease,
anddominimalactivity.
Butrealworldrecoveryoftenincludesrunningofftowork,pickingupthekids,ordoingsomeothermoderately
tohighlystressactivitythatdoesntallowyournervoussystemtorecoveraseasily.
UseIt:Dontworry.Youcanrecoverandliveabusylife,butonlyifyoutrainwithproperfrequency(2to4sprint
workoutsaweekdependingonstrengthtrainingandsportpractice),eatproperly,getadequatesleep,anduse
theadditionalrecoverymethodsreviewedinthisarticle:
TenPracticalWaysToSpeedRecovery
Copyright2013 Backtotop
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