Poliquin Sprint Protocol for Body Comp

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

I’m doing the Yates inspired program for my lifting with good muscle gains.

Now that summer is approaching I’m trying to get ripped without losing muscle.

I read an article from Poliquin that gave a sprint program to increase growth hormone and testosterone and IGF 1:

400 meter rest 4 minutes
300 meter rest 3 minutes
200 meter rest 2 minutes
100 meter

Do you think this is a good protocol or should I focus on shorter Sprints? Also if doing the Yates inspired program how many days a week would you recommend doing these sprints?

Thank u

2

I’d start out with shorter distances or a reduced intensity. Then work your way up to a total of 1000 meters. 1-2x per week depending on how intense your other workouts are.

3

CT running day in here

  1. Athlete Lean, Athlete Strong

And here
2. Running Man

4

Running man is a bit outdated though.

I personally like Charles’ protocol but you need to ease into it by doing some technique work for 2-3 weeks. Something like 4 x 200m at 70-80% to work on technique to avoid injuries.

1 Like
5

This looks like a really good protocol. I will try it this Sunday. Thanks for posting it.

I will do the following:

0.5 mile jog as a warm up. (~5 min)
Mobility work interspersed between 3-5 progressively faster 60 yard sprints. (~10 min)
The protocol you list. (~15 min or a bit less)
0.5 mile cool down jog. (~5 min)

So about 35 minutes or so total. I will probably do some ab/neck work on that day at a separate time, but no barbell lifting.