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hi! We're in a magnificent place today, Turku of Finland!
yeah! We are at Paavo Nurmi Stadion, the Mecca of sports in Turku
and the topic of the video suits the place perfectly -- today we're gonna sprint HARD!
today were are going to guide you how to do an extremely effective sprint workout that suits everyone
the aim of this workout is to develop your explosiveness, speed and strength
this is also very effective for muscle growth and fat burn
because this is very intensive workout with high hormonal response
this workout is targeting especial your glutes, thighs, calves, and abs
so this is actually a quite comprehensive exercise
sprint training also brings good variation to your normal workout routine
before the actual workout it is important to get your muscles prepared
you should do a good warm up and dynamic stretching before the actual sprints
this helps us avoid the unnecessary injuries during the training
now we have done thorough warm-up and we're ready for the first sprint
at this stage we are preparing the body to the 100% sprints
to get the legs rolling on full speed, first sprint is using only 50-60% of maximum power
The sprint distance should be so long that you can run the whole time with your absolute 100% speed
in this workout the acceleration phase is the most important, so the distance should not be too long
in this workout we are going to do 40 meter sprints
because the primary target of this workout is to develop your strength, speed and explosiveness
the recovery time between the sprints is very important
the body should be allowed to fully recover between the sprints
in the beginning of the workout the recovery time is about 1,5-2 minutes
towards the end of the workout the recovery time can be 2-4 minutes
because the recovery time is long you should keep your warmth up between the sprints
the second sprint is 75% power: explosive while also smooth relaxed
even tough running is a technical sport, you can get a lot out of it with less than perfect technique
things you should pay attention to in your technique: run with only heels touching the ground,
in the acceleration phase center of your gravity is down and your steps are short and fast in the rolling phase your steps lengthen and your posture straightens up
use your hands to stabilize your run and gain that extra power
third sprint requires almost all that you have to give -- 90% power!
warm-up has been done and the the feel of sharp explosiveness has taken over your body
next sprints are performed with all the strength of your body & mind 100%!
however, if you are not familiar with sprinting on full speed you can do the first workout with 50%
and start to build-up your condition towards full sprints
You should perform at most 8 100% sprints, stop the workout when you feel that your power starts to decline from the maximum.
but now we lift off!
following the workout you should do some post workout cool down, for example some jogging
after this you should do short stretching around 10sec. this will fasten your recovery process
remember to keep at least one day of recovery before next leg day!
competition among friends is one of the best motivators in sprint training
Yeah, that's it, this was the result of this summers Lifted competition!