MAX Sprinting Intervals

Training Bodybuilding
1

I was wondering what type of rest periods everyone gives themselves when performing ‘max’ sprints. Common sense would say that it should be full recovery?

2

Check out my answer to Des. Or check out Fox and Mathew’s bokk IT, Internval Training.
Best of Luck.

3

I like to give myself full recovery which usually comes out to be 2-3 minutes. Try a 1:15 work/rest ratio.

4

It depends on what you’re training for. If you’re training for max speed/power etc. than you need full rest…I’ve seen in Charlie Francis’ writings rest intervals of up to 10 minutes. If you’re training for a good H.I.T. workout or tempo training than the rest period can vary but probably no longer then a 1:3 work/rest ratio.

5

Kelly, thanks for the reply. Myself and four friends (they’re college football players) are going to start sprinting two days a week with routines similar to those found in Coach Davies new football book. One day is a max day and the other will be a submax day. We are all looking to increase our work capacities as well as improve our speed and power. So, as you posted we should give ourselves full rest or does Coach Davies recommend something else? Thanks for your help so far!

6

how do you define “max” sprints on the treadmill? what are you running at, speed wise?
I run for 30 seconds and walk for 90 seconds. I alternate between treadmill, stationary bike, and elliptical trainer.

7

Good luck with your Renegade training! I dont know the rest recommendations for sprints in Coach Davies’ new book but I do from some other programs I’ve seen of his on the tempo/interval days the rest periods are usually significantly shorter than a 1:3 work rest ratio (making it that much more brutal) and they vary on the power/speed days. On some of his programs the rest intervals never last more than 45 seconds but I’m sure he will help you out if you email him.

8

Thanks for the info Kelly. Based on what you have said we’ll probably use the 1:3 ratio and as our work capacities increase we’ll drop the rest a little. I’ll e-mail Coach Davies for his input on the subject.