Has anyone tried the dreaded Tabata Protocol? sprint 20 seconds, rest 10. Do a google search on Tabata and look for cbass. It seems solid. While I am at it, can anyone define cardio training? Last I checked, the heart was inside the body and can’t be trained directly.
Guys-Thanks for all the input. Lots of good ideas here. Just started sprints yesterday. My legs are sore as hell. Hopefully I’ll be able to getin 3-4 sessions a week.
I wouldn’t recommend exceeding 3 sessions a week. Any more than that you’d be overduing it. If for some reason you feel the need to do 4 session. I would make the 4th a lower intesity workout, 20-30 mins in duration.
Coach: Do you have a solid and basic Sprinting program that utilizes intervals and maybe some steps (as in running Stadium steps)? (Probably a dumb question…you’ve trained Football players and other atheletes your whole life…duh!!!). Could you refer us to one or can you lay a simple one out?
Mufasa
How do you fit in leg training without overtraining? I find the sprint work to be pretty taxing and I don’t know whether I should just lower the volume or eliminate leg work. Any ideas?
Maximus. Stretch really F-ing good after the sprints. Then do legs the day afterward (I’m serious!). But, do. not. go. to. failure! But, what are your goals? Hypertrophy? Strength? Fat loss? Depending on those goals, your weight range will change.
Lots of different sprint programs depending upon your goals. Each training model needs to be highly specific to their sports / positional goals. Volume and intensity needs to be carfully manicured to fit within strength and gpp to enhance overall development. I will be pleased to discuss more if you can give me more ideas on your general goals. In faith, Coach Davies
Coach…as always, thanks!
Goals? Like many of us coach, VERY basic when compared to the competitive athelete:
I’m a motivated, working stiff, who is NOT a competitive athelete, but who would like to build size, strength and endurance in my legs that would go hand-in-hand with my weight training. Some BASIC “skills drills” are not out of the question (i.e. the concept of hitting the legs from different angles), but certainly not nearly the complexity of the wide-receiver or defensive back. I mention Stadium Stair Climbing because it seems like that would hit the legs from the ankles to the glutes.
So in summary, Coach…a basic program that would help me build size, strength and endurace in my legs, that would be complimentary to my weight training and fat loss, that is not of the complexity of the competitive athelete.
Mufasa
Just bumpin to see if Coach will respond to Mufasa
JB wrote an aricle on this. His conclusions were that steady/sustained cardio made more sense than interval training. He measured differences between the two methods in fat burning effectiveness during, immediatly after training and hours after training. There was some difference in effectiveness between the two methods but his measurements ended up equaling out in total. I don’t remember where this article is… use the search engine.
Based upon your goals, developing a productive but easy to follow program is fairly easy. I am not aware of your weight program so if you can send more information that will help. I would prefer to start you off fairly slow - sprint runs @ approximately 75% max effort with short rest intervals (or possibly slow jog/skips in between sprints as with Jason’s comments on fartlek’s). Because I dont know your weekly lift schedule I am going to assume you train 3 times per week with a day off in-between. If that is incorrect, please inform me. To start, try this “basic” circuit - sprint @75%, set 1, 100 yard sprint, 20 yard slow walk, 100 yard sprint, 20 yard slow walk, 100 yard sprint[rest 90 seconds]set 2, 100 yard sprint, 20 yard slow walk, 100 yards and back sprint, 20 yard slow walk, 100 yards sprint[rest 90 seconds]set 3, 100 yards and back sprint, 20 yard slow walk, 100 yard sprint, 20 yard slow walk, 100 yards and back sprint[rest 90 seconds]set 4 - repeat set 2, set 5 repeat set #1 - I hope this makes sense, please get back to me after you have tried this and I can go through the next session. In faith, Coach Davies
Coach: Again, thanks!
You’ve given me a “carrot” or goal to work on. Just looking at the program, I know I’ll have to work up to the yardage indicated…but it’s doable!
I had not even thought about the back sprints. (My understanding is that this is what really builds up the Hams and Glutes). Should be a butt-kicker, BUT fun!
Mufasa
When I can’t get outside for a sprint interval workout I have done them on the treadmill-I put the incline to between 10-15 degrees and speed between 8-10 mph for 1 min and then walk at 1.5 mph for a recovery minute before repeating for however many reps I’ve built up to. I find this to be a killer workout, especially in the am. Just curious-anyone always do theirs on a treadmill?
I think Coach meant sprint 100 yards and back. Then rest the alotted time. I don’t think he meant to sprint 100 yards forward and then 100 yards backward.
I could be wrong, though…
OOooops…!!!
But can backward sprinting be a reasonable part of an overall sprint program?
actually Jeremy was right (thanks Jeremy) - I meant to sprint forwards, touch the line and sprint back (not “backwards”). Sorry for the confusion. In faith, Coach Davies