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Ideas for replacing sprints?

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  • Ideas for replacing sprints?

    So due to injury sprints of the actual running varity are out.

    Can't afford to attend a gym or go swiming

    Don't have a working bike that will stand sprints

    Any suggestions?
    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

  • #2
    First off - love the signature.

    Since you're talking injury, I assume jumping is out? If not, burpees are usually recommended around here. Also known as squat thrusts. You could also by-pass the the planking/push-up part and do high tuck-jumps. Start in squat, explode up and lift your knees up as if you were to cannonball into a pool (they do that in England too, right?) as you come back down break your fall by going into a squat again and jump right back up. Repeat 10-15 times for 3 sets or so.

    Harder than it sounds.
    I used to seriously post here, now I prefer to troll.

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    • #3
      Try these
      Peak 8 Exercises Increase Your "Fitness Hormone" Levels

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      • #4
        Originally posted by iniQuity View Post
        First off - love the signature.

        Since you're talking injury, I assume jumping is out? If not, burpees are usually recommended around here. Also known as squat thrusts. You could also by-pass the the planking/push-up part and do high tuck-jumps. Start in squat, explode up and lift your knees up as if you were to cannonball into a pool (they do that in England too, right?) as you come back down break your fall by going into a squat again and jump right back up. Repeat 10-15 times for 3 sets or so.

        Harder than it sounds.
        I've damaged my achelies(sp?) tendon so I would probably be best to wait till I've seen the physio before trying them. You are right though they are far harder than they sound, my local park has a trim-trail with a high pull up bar - I'm planning to try burpees into pull-ups at some point, should prove intense

        ETA: we call annonballs 'bombing' and are included on the list of 'no' things at most pools, along with running, heavy petting, diving, shoulder rides or fun
        Last edited by Tribal Rob; 11-08-2012, 04:32 PM.
        You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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        • #5
          a good sprint workout without using much leg is tough.

          i did a quick search, but couldn't find the thing i'm recommending, but can't remember the name of...so i'm hoping someone will help out. there are a couple of cheap sandbags you can make that are great for getting a high heart rate workout in (for some reason, the words tornado or hurricane seem familiar, but i don't know). anyway, it's basically a loose tube of sand that you can swing all around your body.
          there is another that is just a ball, with some weight, with a tail coming off of it. you stand with your back facing a brick wall, and twist so that the ball bounces off the wall on one side of you, then the other, for about 20 seconds. rest. repeat. really high intensity, i just don't remember what it's called.

          those are horrible descriptions. somebody help me out.
          http://www.marksdailyapple.com/forum/thread60178.html

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          • #6
            It's called a tornado ball. Or, like you said, swinging a sandbag around your head is pretty cool too - plus it develops transverse plane power and stability.

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            • #7
              Originally posted by Coach Palfrey View Post
              It's called a tornado ball. Or, like you said, swinging a sandbag around your head is pretty cool too - plus it develops transverse plane power and stability.
              [/ATTACH]
              tornado ball...yes. that was going to bother me. thanks.
              http://www.marksdailyapple.com/forum/thread60178.html

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              • #8
                Here's a great one. Swinging Rope Training | Mark's Daily Apple

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                • #9
                  Ohh I like the idea of swinging something arround my head, potentialy leathal, makes me look like a nut and I get to keep my feet still. I bet I can find something in the garage to use

                  Tornado ball sounds like fun, I can just imagine the reaction of the rest of the family if I start bouncing a ball off the side of the house though
                  You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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                  • #10
                    Originally posted by Tee View Post
                    This...really gives you a workout.

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                    • #11
                      What about grabbing a couple of light dumbbells (5-10lbs), holding them by your shoulders, and doing a squat and on the way up, thrust your arms above your head. Don't know what it's called but this one kills me.
                      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                      • #12
                        I could probaly find a couple of bricks somewhere, or a bit of tree, as I have no dumbells, that should work.

                        I might see if I can pick up something to use as a sledge hammer and get on old tire from a garage and beat the crap out if it, that might work too??? Or maybe something light that can be swung faster would be better than a sledge hammer?

                        That last sentace made me think of this clip, which I'm posting for a certain member who has this film as her avatar

                        Last edited by Tribal Rob; 11-09-2012, 02:45 PM.
                        You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

                        Comment


                        • #13
                          Use tabata protocol of 20 seconds work 10 seconds rest repeat for 8 rounds rest and go again for however many times you can.

                          Pick an exercise you can do at high intensity that doesnt aggravate your injury. try pushups, pull ups, KB swings, KB snatches. The sledge hammer works as well. One legged squats, supported pistols, RDL, split Bulgarians on you good leg would work. Do the exercises at a pace you can still hold good form, you might not feel puffed in the first round but will by the 5 th...

                          Here's an example of a workout I did a few weeks ago that got the heart rate up

                          Tabatas intervals 20:10 split 5 rounds of the following with 1 min between rounds

                          A1: jump rope
                          A2: sledge hammer swings left
                          A3: DH kettle bell swings 25kg bell
                          A4: sledge hammer swings right
                          A5: DH Kb swings
                          A6: KB snatch 16kg bell right arm
                          A7: KB snatch left arm
                          A8: 25 kg kB goblet squat alternated with Hindu squats every other ground
                          "Times fun when you are having Flies" Kermit the frog

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                          • #14
                            Originally posted by iniQuity View Post
                            burpees are usually recommended around here
                            I've been doing sprints but I hate them, partly because I'm using a treadmill since I can't find a hill.

                            Tried burpees last night and loved them. They fried my abs, and I wasn't expecting that, but fortunately it didn't seem to interfere with squats today.

                            I wasn't looking for a sprints replacement, but looks like I found one.
                            "Don't go in there, General, it's a trap! That's a grain chamber. It makes people like you into people like me."

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                            • #15
                              You could make a bulgarian bag...swinging that around your head will get your heart rate up.
                              Kettlebell swings?
                              Eating primal is not a diet, it is a way of life.
                              PS
                              Don't forget to play!

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