Best Sprints yet!
It was on today . . no rain . . no shin splints . . no excuses! We had a fantastic day of sprinting and I’ve got pics to prove it! Let’s get right to it . . .
- 100yd, 80yd, 60yd, 40yd, 100yd (60s rest intervals)
- HILL (pictured below): 5 sprints (60 to 70s rest intervals)
- Weighted HILL “sprints” . . essentially, we each took turns carrying one another up the hill. To bring this into perspective, Rhino weighs about 218, I’m around 185, and the ladies are both lower to mid 120’s. Rhino and I both carried each other (pictured below), SUCKED wind for 3 or 4 mins and then raced carrying the girls.
- Slope Sprints: 5 rounds of sprinting up a much more gradual (but longer) incline and jogging back to the start. We went in pairs and the rest period was over when the other runners got back to the start line (usually about 40 to 50s).
Overall, this was far and away the best sprinting day we’ve had. It seemed like a perfect blend of speed work, hill work, and a touch of intense interval cardio at the end. Nice.
Thanks for the messages everyone’s taken the time to send over the weeks! We’re havin’ fun and certainly feel that our sprint days have been beneficial to our conditioning and leg development!
May 5, 2008 at 1:52 pm
Great photo documentary of the various sprints! I was sucking wind just reading the post. I’m trying to build my legs up more, and am wondering if sprints would benefit me. Would you mind commenting on my leg routine? That way I could either adapt it or change up to stimulate more growth:
Warm-up - Leg Extensions for 20+ reps, around 180 lbs
Exercise 1: Leg Extensions - 3 sets, 8-12 reps, 220 lbs
Exercise 2: Leg Curls - 3 sets, 8-12 reps, 110 lbs
Exercise 3: Squats - 3 sets, 8-12 reps, 195 lbs (butt to ground)
Exercise 4: Calf Raise - 3 sets, 8-12 reps, 205 lbs
Typically start off with the heaviest weight and lower the weight on subsequent sets to maintain the 8-12 rep range.
Thanks, and I’ll be praying God keeps the nice weather around.
May 15, 2008 at 12:36 pm
Thanks for the checking out my sprint blog. I’m sorry that i’m just now responding to your post, things have been pretty hectic around here. AND thanks for your prayers . . the weather’s been fantastic!
Now, about your leg routine . . .
You’ll get 100 different recommendations from 100 different people. With that being said, here’s what I suggest . . .
I would encourage you to get back on your total sets, add another "big" compound exercise, and knock the big stuff out earlier in your workout. Also, I think it would be great to break out of the 8 to 12 rep range. Something like this might stimulate some growth (assuming adequate calories) -
Sqauts - 2 to 3 moderate, warm-up sets (do NOT overwork these)
Squats - 4 sets: 8, 6, 6, 4
Leg Press - 2 sets: 15 to 20
Romanian Deadlift - 3 sets: 6 to 8
Standing Calf - 6 sets of 6 with 60 sec rest int.
This is just a recommendation. Shake it up a little and demand progression and watch those legs progress!
Blessings,
Serratus
June 19, 2008 at 10:30 am
Looks tough…glad I’m not in your neck of the woods. I’d be a glutton for punishment!
Great program though!