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JumpUSA.com Topic: Sprint training
 
Sprint Training: Improve Your Muscle Health and Performance
Sprint training is becoming a new way to train. Recent studies are finding great results in very little time. In fact, one study found that just 6 sessions of 4-7 all-out 30 second sprints (with 4 minutes of recovery) could be as effective in improving cardiovascular fitness as an hour of daily moderate activity.

The subjects in one study showed and amazing 100% increase in endurance capacity (from 26 minutes to 51 minutes) whereas the control group showed no change. In another study by the same researchers, subjects improved their time trail performance by nearly 10% in the two weeks.

These short bouts of intense exercise improved muscle health and performance comparable to several weeks of traditional endurance training. The muscles of the trained group also showed a significant increase in citrate synthase (a marker of the tissue's ability to utilize oxygen).

The Workout
The following sprint workout can be done running, swimming, cycling or just about any other way you can think of. Due to the intensity, make sure to check with you doctor before beginning. It's also easier to begin this workout if you have some base fitness already. Launching into a sprint program will be difficult and cause muscle soreness if you haven't done much before. I recommend having about 3-4 weeks of base fitness before beginning.

Allow at least one day between workouts (for recovery).

Three times per week perform the following routine:

  • Warm up with easy exercise of about 5-10 minutes. Perform the same exercise you will be using for your sprints.
  • Perform an all-out 30 second sprint effort. You should be pushing yourself to the max for each one.
  • Recover for 2 to 4 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk, depending upon your fitness.
  • Perform another 30 second all-out sprint.
  • Repeat the recovery/sprint routine 4-8 times depending upon your level and ability. For your first workout, you will want to stop at 4 sprints. That's fine. Try to build up to 8.
  • The goal is to do this workout six times (two weeks).

If you like your results, you can continue longer. But it's a good idea to vary your routine every few months, and throughout the year. This type of workout is intense, and you may need to take a break and perform some longer slow workouts for a while. Feel free to modify the routine as you like; see for yourself what works best for you.

Sprint training offers an option for those who don't have much time for exercise, but still want to improve their cardiovascular system. While this type of training is demanding and requires a high level of motivation, it can lead to dramatic improvements in a short period of time. *Be sure to check with your doctor before beginning this sort of program. 

Quinn, sportsmedicine.about.com
Speed Training
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Sport Specific Exercise of the Week!
Reverse Crunch with Disc and Elastic Band - Lying on the floor with your back on a balance disc, tie elastic bands (or use the All Legs Speed Builder) to your feet and do reverse crunches.
For Sport Specific insider information, visit SportSpecific.com
For Balance Discs, click here
For Jumpstretch Flexband, click here