Sprints For The Win


The summer season is here. This provides a great opportunity to train outside and get a change of scenery from the same old four walls of the gym. Training outside sounds great, but what about equipment? Well you don’t need any, you can do sprints! All you need for this is a length of grass or Tarmac and your body. You only have to look at a sprinter’s physique to see how useful they can be. Here’s five reasons why you should sprint this summer:

Sprint for fat loss
Sprints melt fat fast. Studies have shown a 10-20% reduction in body fat over a 12 week period from sprints alone. This obviously depends on previous exercise background and the protocol followed, but it still goes to show the influence sprints can have on body composition.

Sprint for fast twitch muscle activation
Sprinting is an extremely explosive activity, which means it is fantastic for activating the fast twitch fibres which could lead to hypertrophy is these muscles. Sprinting is also great at releasing anabolic hormones, testosterone and GH. Both are great for muscle building and losing body fat.

Sprint for a time saving workout
You can have a good sprint workout in 20-30 minutes, warm up included.

Sprint for increased endurance
Don’t be fooled into thinking for increased endurance you have to train using endurance protocols. Sprint training can help with your endurance goals. It does this by teaching the muscles to store more glycogen, meaning you’ll have more gas in the tank when you need it. Sprints also teach your body to remove waste products more efficiently from the muscles during training.

Sprint for improved heart health
It goes without saying, any form of exercise is going to improve your heart health which has a positive knock on effect throughout the rest of your life. Sprinting makes your heart work very hard, compared with aerobic training.

Sprints FTW

Let’s look at some sprint interval protocols you can try to get started. Begin each session with 5-10 minutes of steady state cardio and some SMR/mobility drills, particularly along the posterior chain.

Beginner protocol
20 meter sprint
120 secs recovery
X 3-6

Intermediate protocol
40 meter sprint
120 secs recovery
X 3-6

Advanced protocol
20 meter sprint
30 secs recovery
30 meter sprint
60 secs recovery
40 meter sprint
90 secs recovery
X 3-4

…Sprints for the win!