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Thread: Sprints page

  1. #1
    TTBlue21's Avatar
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    Sprints

    Primal Blueprint Expert Certification
    I’m looking to change things up and get some input. I’d like to get an idea on your types of sprinting with various details (i.e. length, distance, volumes, etc.) I basically perform two types of “sprinting” activities: treadmill and stairmaster.

    I fully understand I go beyond Mark’s recommended volume but I typically perform 4 sprinting activities a week (2 running workouts, 2 stair master). Although I have drastically amped up the intensity of these cardio workouts, my actual distance/time spent on cardio activities has been drastically slashed.

    I have provided running workouts below.


    Running Workout 1
    Interval Speed Time(s) Incline Distance
    1 7.5 60 0 .125
    2 8.5 60 0 .142
    3 9.5 60 0 .158
    4 10.0 60 1 .167
    5 10.0 30 2 .083
    6 10.0 30 3 .083
    7 10.0 30 4 .083
    8 10.0 30 3 .083
    9 10.5 30 3 .083
    10 10.5 30 4 .088
    11 10.5 30 3 .088
    12 11.0 30 2 .088
    13 11.0 30 3 .092
    14 11.0 30 2 .092
    15 11.5 30 1 .092
    16 11.5 30 1 .096
    17 11.5 30 1 .096
    18 12.0 30 1 .096
    19 12.0 30 2 .100
    20 12.0 30 2 .100
    21 12.0 30 1 .100
    22 12.0 30 1 .125
    23 12.0 30 0 .125
    24 12.0 30 0 .125
    25 12.0 30 0 .125

    Total time of 27:00 (14:30 workout time) to run 2.550 miles. 30 seconds breaks


    Running Workout 2
    Interval Speed Time(s) Incline Distance
    1 7.5 60 0 .125
    2 8.5 60 0 .142
    3 9.5 60 0 .158
    4 10.0 60 0 .167
    5 10.5 45 0 .131
    6 11.0 45 0 .138
    7 11.0 45 0 .138
    8 11.0 45 0 .138
    9 11.5 45 0 .144
    10 11.5 45 0 .144
    11 11.5 45 0 .144
    12 12.0 45 0 .150
    13 12.0 45 0 .150
    14 12.0 45 0 .150

    Total time of 21:00 (11:50 workout time) to run 2.017 miles. 45 seconds breaks.


    Does anyone have any input? Does anyone do anything differently? Longer breaks? Change of incline? Speeds? Does anyone do sprints other than running, stairmaster? Swimming?

    EDIT: I just realized I could add a biking workout.

  2. #2
    Comma's Avatar
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    Sounds fairly crazy to me. I thought less was more.

  3. #3
    TTBlue21's Avatar
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    Well…that’s what I am trying to figure out.

    Weekly Stats
    Run 4-5 miles
    40 minutes stairmaster

    Looking at this from both a caloric and exercise time:

    Calories burned: does not even remotely touch most estimates (Mark's included) of quantifying as chronic cardio. Not to say I totally agree with those guesses but whatever.

    Time: I find it hard to believe roughly 60 minutes / week of cardio can possibly be classified as chronic.

    Thoughts? Bueller…Bueller…

  4. #4
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    Phil Campbell Sprint 8. He's actually in my office today. We put his Sprint 8 "program" into our treadmills, bikes, etc...

    Warm up for 2 minutes, sprint all out for 30 seconds. Rest at a slow pace for 2 minutes. Repeat for a total of 8 sprints. takes less than 20 minutes to produce natural HGH and stress your body for the best results.
    SW (207lbs) 8/1/2012
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    Bike commute to work 20 miles/day ~ rain, shine, or snow.

  5. #5
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    Why does everyone want to make things so difficult? Run all out for 30 seconds,rest. Repeat 6-10 times and go home. There done!

    Ernie

  6. #6
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    Personally, I'd say that if you're sprinting for 60 seconds for 4 reps, then you aren't going hard enough.
    Springing = going all out. Balls to the wall, if you will, at a rate that you should not be able to maintain for 60 seconds.

    Think running the 100m or 200m versus the 400m or 1600m.

    Sure you and I may not be able to run 100m in 10 seconds or 200m in 20 secs, but I think that if we aim to run as fast as possible (for us) for 10 to 20 secs, then we're on the right track.

    As we improve our strength / fitness the distance we cover in that same time frame should increase to maintain the stress levels / genetic signalling / muscle building <insert favourite phrase here> that we're aiming for, rather than "sprinting" for longer. The latter would quickly turn the "sprint" into a fast run, working more on endurance/stamina.
    If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

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  7. #7
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    Quote Originally Posted by Misabi View Post
    Personally, I'd say that if you're sprinting for 60 seconds for 4 reps, then you aren't going hard enough.
    Springing = going all out. Balls to the wall, if you will, at a rate that you should not be able to maintain for 60 seconds.

    Think running the 100m or 200m versus the 400m or 1600m.

    Sure you and I may not be able to run 100m in 10 seconds or 200m in 20 secs, but I think that if we aim to run as fast as possible (for us) for 10 to 20 secs, then we're on the right track.

    As we improve our strength / fitness the distance we cover in that same time frame should increase to maintain the stress levels / genetic signalling / muscle building <insert favourite phrase here> that we're aiming for, rather than "sprinting" for longer. The latter would quickly turn the "sprint" into a fast run, working more on endurance/stamina.
    Agreed. The goal is to stimulate the "flight" part of our "fight or flight" response systems. This means you need to run as if your life (or someone else's) depends on you moving faster- a large animal or bad human is chasing you, or your kid is about to get injured severely, etc. For most people, that level of effort can only be maintained for 15-20 seconds. I'd say that someone well-trained could push it out significantly further, but it's not easy.

  8. #8
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    If you're sprinting on flat ground, be mindful of your stride.
    Trying for too long of a stride while going all out is an excellent way to torque your hamstrings.

  9. #9
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    amer...thanks for the note on Phil Campbell. Suggestions and my workouts seem to be close to what he suggests....with a couple tweaks.

    Ernie...I'm trying to change it up really not trying to complicate things. Basically, looking at switching these running sprints between speed and climbing. Also, looking at different types of exercises that could replicate "sprinting" outside of running.

    Misabi & jfreak.... completely agree with you. Those first few intervals are the very start, they are my warm-ups. I don't think you are really sprinting if you are able to last very long. When I train on a track, I don't go further than the length of a soccer field which is within the suggested time frame you have mentioned.

    Thanks for the input. I think I'll just put it on a higher incline on at a faster pace and keep them around 20 seconds.
    Last edited by TTBlue21; 11-14-2012 at 06:37 PM.

  10. #10
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    Quote Originally Posted by ecole66 View Post
    Why does everyone want to make things so difficult? Run all out for 30 seconds,rest. Repeat 6-10 times and go home. There done!

    Ernie
    Yay! Maybe I'm getting one thing right!
    Breathe. Move forward.

    I just eat what I want...

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