Anyone know any good sprinting routines?

Discussion in 'Fitness & Nutrition' started by nrgyserboy, Jul 30, 2009.

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  1. nrgyserboy

    nrgyserboy New Member

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    I hate long distance running so I'm trying to push myself to do sprints around a ~400m track. Anyone know any good routines that have worked out? I am in horrific cardio shape so any advice would be great. Also, does sprinting eventually help with endurance and long distance running? Wouldn't seem likely but again, I don't know too much about this stuff.
     
  2. evolude

    evolude OT Supporter

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  3. MaineSucks

    MaineSucks OT Supporter

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    Joe Defranco trained all of his 300lb lineman with Prowler sprints and never trained distance running. At the end of their off season their one mile run times had all dropped significantly.
     
  4. MaineSucks

    MaineSucks OT Supporter

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    To get my ass in shape, I picked the number 20. I was going to do 20 sprints in no matter how much time it took me. The football standard is 40 yards, so I chose 40 yards.

    First time on the field I did 20 sprints in 18 minutes and change. Within 1.5 weeks I had it down to 10 minutes flat. Once I hit 10min flat, I started doing sprints with a heavy sled and a 50lb plate on the sled.

    My endurance is up in all aspects of life. My legs are already getting more muscular, and I'm leaning out without making any significant changes to my diet.


    Busting your ass conditioning is the best thing you can do for yourself.
     
  5. Ish

    Ish New Member

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  6. MaineSucks

    MaineSucks OT Supporter

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    But I should preface the sprinting thing with the fact I did a few weeks worth of the Couch to 5k routine before I started sprints.
     
  7. nrgyserboy

    nrgyserboy New Member

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    You said getting legs more muscular helps? I know my legs are not strong enough to support my heavy upper body so would getting my legs stronger by focusing on heavy leg lifting help at all? I feel like all this heavy squats and leg presses will just make me more susceptible to cramping. How many times a week did you do this routine Maine? That sounds like a very reasonable routine for me.
     
  8. nrgyserboy

    nrgyserboy New Member

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    Eventually I wanna be able to do 1.5 miles nonstop under 13 minutes. I dont have any aspirations to do anymore hehe. Just not built to run for a long time.
     
  9. mandrew

    mandrew New Member

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    :cool:

    waiting for my prowler style sled to come in the mail... cannot wait. Any idea what a good frequency of sled/prowler sprint training is for a beginner? I know I'll be doing it at the very least once a week (saturday) but I'm not sure if that will be enough. Guess I'll start with jogging for a bit and move to regular sprints before I add the weight though.
     
  10. evolude

    evolude OT Supporter

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    You shouldn't have a problem with that.

    Maybe my friend will post tomorrow, I'll get his attention to this thread.
     
  11. Mr. Monopoly

    Mr. Monopoly OT Supporter

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    Military related? I'm in the same boat cardio wise. Gotta get in shape before the Air Force calls my number. Finished 1.1 miles yesterday in 8:59.
     
  12. Bacchus

    Bacchus Skinny Guy

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    intervals. intervals. intervals.


    do lots of sprints with little recovery in between.
     
  13. Mr. Monopoly

    Mr. Monopoly OT Supporter

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    Does this improve running as much as everyone says? Every time I try to do it for a while, I end up wheezing like a fat kid in front of a donut and not being able to finish.
     
  14. Bacchus

    Bacchus Skinny Guy

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    it's how any track athlete trains, really.

    i don't think i've ever met a competitive track athlete who doesn't train two days of intervals.
     
  15. Bacchus

    Bacchus Skinny Guy

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    that too....

    i did intervals for years on a soccer field, and it's blamed for my tendinitis. The crazy sprints weekly on such a hard service were pretty rough
     
  16. Mr. Monopoly

    Mr. Monopoly OT Supporter

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    I'll start working on them again then. :hs:
     
  17. nrgyserboy

    nrgyserboy New Member

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    Yeah, military related. I used to be able to run 1.5 miles nonstop around 12-13 minutes. I've put on a lot of weight recently just from heavy weightlifting and bulking up and I'm at the point where I don't want to lose any of the muscle i've gained but at the same time, I need to get back into cardio shape.
     
  18. Bacchus

    Bacchus Skinny Guy

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    do you have a certain goal? like a certain time for the mile? or the half? or the quarter?

    with intervals, you want to train for your target speed - with a bit of recovery. I.e, training for the mile you would do 200 x 8, 400 x 4, 2 x 800 (all as different interval workouts. heck, we would do at least two of the above in training ). The shorter the distances of your intervals, the less your recovery.

    as you progress in training, you'll reduce your recovery times - to the point were you're at where you want to be
     
  19. Johnny Bravo335

    Johnny Bravo335 New Member

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    What are your current capabilities? Can you run a 400 w/o stopping? If so, what do you clock?

    Yes sprinting does help endurance running, but is heavily dependent on what type of sprinting you do. Don't expect to run 20m shuttle runs or cone drills and expect to be able to run an 18 min 5k.
     
  20. MaineSucks

    MaineSucks OT Supporter

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    I follow Jim Wendler's 5/3/1 routine. Its the best 20 bucks I have spent in a long time, it outlines everything.

    I squat once a week, followed with 4-5 sets of Good Mornings and 4-5 Sets of Leg Press.

    I deadlift later in the week, followed up with barbell lunges and then ham curls.

    So I'm really hitting legs twice a week in that aspect.



    Leg training will help your leg endurance and will help you run faster and be more explosive. It also strengthens your joints. I do not, however, do any conditioning after training legs... I just find it to be too much. On a few occasions I jogged .5 mile or 1 mile before leg training, but it was to torture myself for going crazy over the weekend (I squat on Monday).


    Follow the Couch to 5k routine for a few weeks. Once you can run a mile non stop in the 10-12 minute range, I believe you are in shape enough to sprint. Start sprinting 3x a week and give yourself ample recovery time. Once you feel you are getting better at sprinting and your lungs and legs are building up, you can add a sled or start doing more sprints.

    I went back to back (tues/weds) with sled sprints and my knees and ankles are hurting today. Make sure you are resting.
     
  21. MaineSucks

    MaineSucks OT Supporter

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    Always always always start slow. Going out and doing 4 days of sled drags or prowler pushes a week is a great way to fuck yourself up. Make sure your joints and lungs are acclimated to being athletic again. I know mine weren't. Theres a reason why the Couch to 5k routine starts slow and works up over time.

    Optimally you should be conditioning 3-4x a week.


    I bought an EconoProwler yesterday and cannot fucking wait for it to get here. Sled sprints are fun and all but the prowler takes it to the next level.
     
  22. evolude

    evolude OT Supporter

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    Don't let this man's post count fool you. He's the one that got me in shape 2-3 years prior to OTFN and I still use his training methods as the core of my workouts. :bowdown:
     
  23. KenRockwell

    KenRockwell Guest



    Warning: Lurker/noob question


    I've seen some guys on here say "Don't run if you weigh above XXX". Any truth to that? If so, does it apply to sprints?
     
  24. Bacchus

    Bacchus Skinny Guy

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    definitely applies to big dudes.

    lots of weight on your knees does damage.
     
  25. Casino

    Casino OT Supporter

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    Where can you get one of those sleds?
     
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