On a gaining phase, my conditioning days I have played with both of the following over the last 3 weeks. The goal would be fat minimization or decreasing, cardio and explosive agility.
1: HIIT Sprints - 50 yards x 10 x 60 second rest
2: HIIT Incline - 16 % incline, 15 second sprints @ 6mph x 10 x 90 second rest
Comment as to what you think or have been successful with or optimization ideas.
Thanks.
This is not an insult at all: are you sure you’re currently in good enough condition to get the desired effect out of those sprints? Sometimes we have to build up to being able to step on the gas hard enough for real HIIT (and we’ve all been there).
I just did the 50 yarders today and did one or the other of them last week. I will admit being Memorial Day I almost didn’t do them, but I saw your comment and took my two boys and we all got in on it. Can I infer from your post that these are good enough for conditioning day work?
To years ago, I used to do the 50 yard sprints daily and at the end of the sprint I would drop and either do 20 pushups or 20 crunches, 5-6 days a week. I was in phenomenal shape. Now I’m doing 3 days a week, and trying to work off an increasing gut from a gaining phase.
First, this is fantastic. I wouldn’t change anything, ever, if they’re happy to join in. Good on you!
Ah, I dunno. That’s a loaded question and we can go all into goals, impacts, context, etc. All I meant in my initial post is, when I’m not in great shape, I can’t go intensely enough for my 15 seconds to really get the full conditioning effect. I’ll need a few weeks of more aerobic work to build up the capacity to go hard enough in short bouts for HIIT to really do its thing.
It’s not necessarily 15 seconds. It’s full out, high knee sprints, like you’re running from a Rottweiler. Hit the gas and go work. 50 yards is the goal, get to it when you can. Start with 20/30 whatever. Walk back, wait a full minute. Rest and then repeat.
Thanks for the nice words on the kids.
My good friend is a navy seal and was looking for ways to condition and maintain strength and testosterone release without compound movement and spinal compression work since they have all that gear on and get jacked up over time.
I will say, after doing nothing but this for a summer, I went into the weight room in the fall and I swear on my life I had the same numbers and was crazy lean.
It also keeps the entire body loose - sprinting conditions the hips, arms and chest, as well as the legs. All those movements rapid fire. My shoulders feel so much better now than they did an hour ago.
I obviously prefer these outside of weather allows. If not, I shoot for the 15 seconds on the treadmill.