Be quick!
Great job yesterday! I am cheering you on!
Today’s workout is your chance to feel like a superstar with a sprint workout. You might not look like an Olympian, but nothing is holding you back from imagining yourself racing in a 100 meter dash.
Sprint workouts are fun and they slow the loss of fast twitch muscles that happens as we age. However they also carry extra risk, so please watch the video right to the end to learn how to make this workout safer.
Also, today’s workout has a special warm up. Please follow it closely!
QUICK WORKOUT OVERVIEW:
Warm Up: 15 minutes cardio, followed by dynamic stretching. SPECIAL WARM UP VIDEO
Work: 6 – 10 x’s 10 second sprints, with 1:50 recovery in between. Note there are 3 levels: “sprint” in place, accelerations and all out sprints.
Cool Down: 10 minutes, more or less as you wish.
About Sprinting
Today’s keywords are ALL OUT! We are trying to move our arms and legs quickly. It is much easier said than done. Sprinting will start to feel more natural with practice. You might notice how your last sprint today will feel more natural than the first one.
Find a hill to do the sprint repeats on. Alternatively, you can do them on stationary equipment, like an indoor bike, rower or skiErg.
Don’t think about your heart rate. The goal is not to get your heart rate going fast, but to move your arms and legs as fast as possible for a short burst. Your heart rate will actually peak after you finish each sprint.
Why Sprint? Sprinting builds limb speed. It is important to both establish and maintain strong neuromuscular pathways from the central nervous system to the exercising muscles. We often lose this capacity with age, so we must continue to rehearse this skill.
Workout Instructions
DAY 4: Speed Workout 10 x 10 sec sprints with 1:50 min recovery
❤️ Sprinting
⭐️ Goal: Build limb speed. It is important to both establish and maintain strong neuromuscular pathways from the central nervous system to the exercising muscles. We often lose this capacity with age, so we must continue to rehearse this skill.
✅ Instructions:
Your choice of mode (uphill sprint running or hill running with poles would be ideal, but cycling efforts could be great for non weight bearing max efforts too).
🔷 Special Warm Up for Sprint Workout *IMPORTANT*
Warm up in 2 parts:
Start with 15 min cardio (you should be sweating), followed by dynamic stretching (min 20 sec each) as demonstrated in THIS WARM UP VIDEO >>
LIST OF WARM UP EXERCISES:
Leg Swings
Lunge and Reach
Forward Bend
Sweeps
Downward Dog, pedalling
Hip Openers
Deep Squat with Twist
A’s (high knees)
B Skip (kick forward and paw the ground)
C’s (butt kick)
🔷 Main Set:
Review options for making your sprint workout safer: Sprint workout options >>
6 – 10 x 10 second near maximal effort sprints with 1 min 50 min active rest between all.
Note: You can increase your effort on each repetition slightly by building into the sprints.
🔷 Cool Down: 5+ minutes, returning to baseline pre-exercise heart rate.
Workout Resources:
Sprinting demo by Coach Dasha
ski running with poles – start at 13:20
Max Sprint Guidelines
