Get Ripped With Sprints!

Sprint Training

Sprinters are among the most powerful athletes in the world. But it’s not just their incredible speed and explosiveness that captivates us.

It’s also their physiques: tight, toned and hardly a gram of body fat.

But you don’t have to be a world class sprinter like Usain Bolt or Allyson Felix to build well-muscled legs, firm glutes and chiseled abs.

All you need to do is sprint!

There are many benefits to a sprint training program:

1. Burns more body fat than steady-state cardio.
2. Enhances muscle tone and strength by naturally increasing testosterone production.
3. Reduces the risk of degenerative diseases by creating more mitochondria.
4. It regulates blood glucose and improves insulin sensitivity.
5. It lowers blood pressure.

You can do sprint training on a treadmill or outdoors. Make sure you have a good pair of running shoes and to warm up properly before sprinting.

Prime up your legs, hips and lower back with this dynamic stretching routine:

  • Ankle Circles, In/Out x 30 reps
  • Knee Rotations, In/Out x 30 reps
  • Hip Rotations, In/Out x 30 reps
  • Arm Circles, In/Out x 30 reps
  • Push Ups- 2 sets x 10 reps
  • Air Squats- 2 sets x 10 reps; hold last rep for 30 seconds
  • Walking Lunges – 2 sets x 10 reps
  • Toe Touches – 2 sets x 10 reps
  • Plank x 30 seconds
  • Side Plank x 30 seconds

Here are sprint training workouts you can do at the gym, the track or the park.

I. Treadmill/ Indoor Sprints

Warm Up: Jog x 400 meters, Walk x 200 meters

Sprint Intervals:

  • 200 meters @ 75% Max Speed + 45 seconds walk x 2 Intervals
  • 100 meters @ 85% Max Speed + 45 seconds walk x 4 intervals
  • 50 meters @ 90% Max Speed + 45 seconds walk
  • 50 meters @ 95% Max Speed + 45 seconds walk
  • 50 meters @100% Max Speed + 45 seconds walk
  • 50 meters @ 100% Max Speed + 45 seconds walk

Warm Down: Walk x 10 minutes, Static Stretching

II. Public Park/ Outdoor Sprints

Warm Up: Jog x 5 minutes, Walk x 2 minutes

Sprint Intervals:

  • Sprint @75% speed x 45 seconds + 45 seconds rest x 2 Intervals
  • Sprint @ 85% speed x 30 seconds + 45 seconds rest x 4 intervals
  • Sprint @ 95% speed x 20 seconds + 45 seconds rest x 2 intervals
  • Sprint @ 100% speed x 20 seconds + 45 seconds rest x 2 intervals

Warm Down: Walk x 10 minutes, Static Stretching

Take note of these pointers on proper sprinting technique for a safer workout:

1. Sprint in an upright position. Sprinters lean forward when they explode off the blocks then slowly bring their bodies up in a more upright position.

2. Sprint on the balls of your feet; keep your knees high.

3. Keep your arms at a 90 degree angle; swing your arms from the shoulders not the elbows.

4. When you kick back, your hamstring must be parallel to the ground.

Incorporate sprint training at least twice a week in your program and you should be on your way to a physique worthy of the Olympics!