Having been a sprinter ( and long-jumper) when I was younger, I would suggest a few changes: Shorter duration of sprints and/or longer rest. Ideal would be 5-10s sprints and a rest of 2-4 mins or 10-30s sprint with a resting period of 4-8 mins. And you can do this 2-3 times a week at an average of 65-85% of maximum intensity. Edit: And a bit longer warm-up. I would suggest 800m of light jogging and a few drills (some jumps, leg raises, etc... but nothing too tiring>it's still supposed to be a warm-up ;) )
This seems like the most real advice. This works for the beginners too. Also I wouldn't recommend doing 8 intervals at the beginning, it may even harm. Maybe start with 2 intervals and slowly progress to more. Ideally all of the intervals should be the same intensity The most important thing for the beginners is to be careful and let their body get used to the stress without overdoing it and getting injured. What's the point if you get injury at the start? So many people make mistakes at the start and quit early
Do not underestimate the resting required, and how sprinting is taxing the body... It is great work-out, but do it carefully, with enough rest, fundamental endurance training, general reinforcement, etc.
Totally. I’ve only recently starting doing it, and it really does hammer the muscles - I find I need a good 2/3 days of easy running days after a sprint workout *at least
Warm up 1:light jog for 1 min WU2:criss cross both directions (45m) WU3:long jump (45m) WU4:short sprints 3 sets of 27m Actual sprint Routine 20 sec Max effort 60 sec rest 8 sets ❤keep 3-4 days off before next session ❤keep it away from ur gym leg day Thank u
Great summary! That’s what I usually do as a framework, feel free to make any changes that fit you better. Certain days you may need a little more or less of something 👍 Some days more rest is needed 😅 Let me know how it works for you if you get the time!
I do other stuff like weights, steady state cardio, sports, etc. But you can get pretty much the same benefits if you supplement it with weight training
@@lifefitjourney But in your perspective. Is it enough to get muscular and in shape with just sprinting every 4 days? Or you think it's a better choice to mix the sprinting training with weights workouts?
I sprinted once about 2 weeks ago. I'm 54 and want to do this on the regular. It will decrease visceral fat, that bad fat deep in your belly. Thank you for this video.
Honestly the warm ups and durations are wack. Just go for a walk, sprint a block, walk, sprint a block. Breathe through your nose. 10 second sprints, 1-5 sets, daily.
I haven't run sprints since high school and I think the agility/speed work would serve me really well now that I'm playing tennis. Real helpful vid to get me back into the swing of things!
Decided to try sprints out to see what transformation I can make on my body. Ill try this routine for 30 days and see what happens. Thanks for the video it was very informative, short and to the point.
Let me know how that works out for you! Also if you have any questions, or even things you'd like me to cover in a future video, you can let me know here or my personal email at mylifefitjourney@gmail.com Thank you :)
Great job. This video is to the point. I like to point out, that you should take 3-4 minutes of rest between sprints so that you can recover fully. It depends on your body but 60sec is just not enough.
Agreed. You should listen to your body and make a call based on that. 60 sec is low, especially if just starting out or doing more than 8 reps. I was taking around 2 min rests I believe when just starting to get my heart rate down. I’ll be sure to say something in the next video so people know you should adapt this framework of a workout to your particular likes or ability. Thank you
True. Must rest enough to reset the system such that you are ready to give your best in the next sprint. I am 70 years and do this about once a fortnight.
@@lifefitjourney I was surprised how little it takes to have an impact: I did just 5 sprints of about 15 seconds each, and I still feel it hours later.
I’m incorporating sprints into my weight loss routine. 2 days ago I did 8 sets of runs and my whole body feels sore. Even my abs and shoulders 🤣. I’ll definitely wait 4 days until the next one. Good video!
You must’ve pushed yourself hard! Awesome job, make sure you are recuperated b4 doing it again. Once your body gets used to it you can up the weekly count :)
@@lifefitjourney I’m here to confess 🤣. Pulled my right quad on my first run this morning🤦♂️. I thought 5 days would be enough rest but evidently not. I’ll learn from this mistake and get back to the journey👍
Just seeing this. Hope youre doing okay man! If you pulled a muscle it may just be a thing where you need to warm up a little more before your sprint session Wishing you a fast recovery 👍
I am 51 and sprinting have improved my explotion and stamina in basketball. I take more time to recover after each sprinting not just 1 minute. This is to avoid any injury. And for warm up i incorporate at least 10 minutes light joking, A-skips B-skips etc total 25 minutes. Great video.
I'm almost 40 and I've incorporated short sprint trainings into my work out shedule. I do a very short series once a month, combined with arm calesthenics and shin hardening. It always gives me a great feeling and the fact that it's outside is a huge plus. Besides that I do all kinds of sports to stay mobile/agile, plus fitness to keep myself strong enough to not get strains. This way, by varying the types stress my body endures, I can do a lot with little (2x a week), stay fit and keep my body 'excited' because no one week is the same. When I finish my uni studies, I'll go back to working out 3x a week but it's amazing what you can do with a varied, balanced yet challenging 2x a week.
This was an incredibly informative video in such a short amount of time. I have a question though, idk if its because im new to this or not but after only doing 2 sets I start to get sick so I had to stop because of that and I was wondering if that was the same for you and if it will get better over time. Nice video!
I appreciate it. I'm glad I didn't waste any of your time :) I definitely get that way towards the end. In the beginning I'd feel that way after 2 or three like you. It means your pushing yourself hard, so a good sign. Eventually your body will adapt, faster recovery, stroke volume, VO2 max, and you will be able to do more reps before you get that feeling. Just build up, and way to go for being able to push yourself hard
To the older guys 40+ years old(myself included) you REALLY have to make sure you’re warmed up properly. I have pulled my hamstring and calf doing sprints. Another alternative which I usually do 9 out of 10 times is sprints with my sled. It slows me down enough & the constant tension/load on my legs prevents me from pulling anything. I will actually drag my sled for 1/2 mile to a 1 mile before I do the sprint work, it’s a great warm up. Some days the 1 mile drag is enough to call it a day though.😂
Some other people have refered to sprinting as High Intensity Repetitive training. I tend to prefer that as HIIT as presented by most trainers is different.
Thank you! It depends on your current schedule. If you are doing weight training with legs, I'd say max 2-3. If not, 3-4 may be okay if you are recovering fully. I'd start with the lower range first regardless as everyone is different in how hard they push themselves, age, recovery rate, etc.
Thank you 😊 I go through phases personally. Sometimes just weights, sometimes just bw. Usually mostly weights with some bw thrown in there occasionally.
Absolutely :) This is a form of Fartlek running. As far as the warming up goes I'd recommend at least a minute or two of sprinting specific type warm ups, just to be safe. But if you feel warm and loose during your 3-5k run then you should be okay to run sprints. If you feel tightness anywhere it might be a good idea to stop and incorporate some sprinting warmups first. I know it's obvious but injury could set you back on your progress. Hope I was able to answer your question :) I'm no professional so this is just my opinion
I am a 46yo "long distance" runner and I occasionally do sprints while training. I really want to know if it helps long distance running too, but I love the max effort feeling.
It will help to add it in every now and then, I believe in your recovery and more efficiency of both oxygen getting to your muscles through increase of capillaries, and mitochondria function. However, there is a 1:1 protocol that Dr Andy Gulpin and Andrew Huberman talked about in one of their endurance podcasts that they claimed was a great way to improve your different endurance systems and aspects of recovery. It went over running a mile at your best pace then however long that took, take a rest for that long. So if you run an 8 min mile, rest for 8 min, then go again. Work your way up to 5-8 or more reps. They talked about how this style of training specifically helped long distance runners. Hope this helps!
@@lifefitjourney how many times a week do you recommend sprinting? I did four sets of 30 seconds all out yesterday on the treadmill at the gym and it left me wasted to be honest, but feel great today, kindly let me know your thoughts...Thank you
I recommend one or two times a week. One time is usually what I do, however I used to do twice. Most people can probably handle three, as long as you space it from any leg based weight training. Play around and see what works for you. I’d give it at least a day of rest if you did it yesterday. If you stopped early (like you still had gas in the tank) you could probably do another 4 Sets today then take at least a rest day
@@lifefitjourney great thanks,trained legs pretty hard today so will give it a few more days,plus going to do sprints outdoors feel to restricted on the treadmill...thanks for getting back to me
@@lifefitjourney Yeah pretty much, after 15 mins I'm just recovered enough to go full tilt or close. Used to wait 20 between but feel fitter now. Not bad a 47 yrs old!
Well you seem ahead of the curve regardless of age And you found my video so it seems you are seeking out information. Keep up the growth and you will continue to have the edge 👍
How/when should we incorporate lower body weightlifting? Same days as sprints, different days, none at all? Also, thoughts on adding in a longer jog every now and then?
I space lower body weight lifting at least a day but preferably 2 or three days from sprint training. You want as much recovery time as your weekly routine allows (if you are high intensity) Longer jogs are great 👍 and will complement well. It shouldn't affect your mass building
Started this spring at 12, 16, 20, 24, 32, then 24 every other day. Then 25 each day. Then 25 in morning, 25 at nite. Got to 1,709 and slipped in wet grass and tore quad tendon. Surgery. At 100 yds each one going south, that’s 98.1 miles , turn and walk 120 steps north. Using up 30,000 feet a day. Hope to be back before snow sticks. I can see 10,000 sprints next summer if knee heals. 2x25 for 200 days? I can do that. Retired trucker, age 68. I never regret exercising, I only regret when I don’t. Abs are delayed but I’ll see them soon. Good luck. Sprints work. Takes some time but keep pushing. Livin’ to 100.
That’s an intense regimen if I understand correctly! Make sure you throw some off days in there too if you start to feel like you are not recovering once you get back to 100% Hope you heal up well and can get back out there at the level of intensity you had fast 👊👊 that’s some great consistency you have, seems like you got the mental side of it
I like to make sprinting it’s standalone exercise on its own day as it’s pretty intense. You can do it on the same day, just space it as much as possible. If you do it with your weight lifting, you’ll likely be making a trade off of intensity somewhere.
It's pushing it to the max I'd suggest personally. But try it out and see if it works for you. If you feel you can recover and are getting results then there's nothing wrong with it.
Tbh just have been focusing on other things more. Also I need to get better at procrastination and time management, because I like making them. Thank you
That means a lot, I actually have decided to get back into it, a workout headset review video coming out tomorrow and then back to normal uploads. :) thank you
would you say its better to do sprints in off weight days or could you be able to do one in the morning and one in the afternoon? also what would a good split look like? every time i’ve tried this I always fail because I either feel sore for my sprints or my leg day hahha For reference I do: -legs on mondays -chest and biceps on tuesday -back and rear shoulders on wednesday -shoulders and triceps on Thursday -legs friday and I rest for the weekends. what could I move to make the routine better and more efficient? (sorry for the length of the message 🥲)
Yes, it's better to do sprints on non leg weight days. I do sprints on weight days as long as legs aren't involved. It's nice to give it it's own day too sometimes. It's hard to give you a set routine because mine changes on the fly so much. But in general, if i am incorporating sprints into my routine, I space my 1-3 sprinting days as far from leg day as possible. And if I don't feel recovered, I'll push it back another day or two. The main thing is listen to your body, especially woth sprints because it can be easy to get injured. Hope I was able to help
Your schedule looks good. Since you have two leg days a week, the only day you could add sprints would be Wednesday, or swap out a leg day for a sprint day. If you are new to muscle training, Mike Isreal has a good youtube channel and goes over some great training splits. In part it's how I base my routine, (PPL)
Do you think I can do sprint just after my lower body workout or maybe just before ?? Because I'm currently doing 4 days split (2 upper 2 lower) and I don't really want to add days of training to optimize my recovery
Personally, I think spacing it as far from your legs day as possible. It would be better not to incorporate sprints into your routine if they would have to fall on the same day as your leg weight training day.
@@lifefitjourney I understand so I can maybe do something like this ? Upper / Lower / REST / Sprint / Upper / Lower / REST But the downside is that I will have only one sprint session by week
I think that would work. If you feel not fully recovered on your leg day, you may need to play around with your routine until it feels like you are able to go 100%
Hello! I am 15 years old and I wanna grow taller. May I know whats the best thing for me to do, cause' i'm a begginer and don't know where to start... and how many minutes/days should I do it in a week? Thanks in advance.
If you want to grow taller, I believe putting most of your attention to sleep and nutrition would be best. Exercise can may be able to help too but make sure those are in line first. :) start slow with sprints with only a few sets and build up over time from there. Warm up well! I usually finish my sprint workout within 20 to 30 minutes. Some sets more recovery time may be required
Building muscle is a great way to burn more calories through the day which results in fat loss. Doing a mass building routine such as lifting weights, sprinting, etc. is perfect for that goal. Although I do think you would benefit faster from doing various lifts along with sprinting. Whatever you choose to do, just be consistent :)
Shouldn’t interfere, if you’re worried or not able to recover fully just make sure you don’t go “all out” for too long. If you are going steady pace, no problem
2-3 maximum is what I recommend. The days off just follow your normal training routine. It’s not a specific routine, just a recommendation on how much you can fit in while giving your body time to recover between sprinting sessions. Hope I understood your question and answered it 👍
The recommendation in the video is just a general thing. I would say if you feel like you are up for it and are seeing results, you can add another day or two a week no problem. If you are not noticing progress anymore or feel sluggish or overly sore, cut out a day or two a week. Make sure to eat enough calories and Good luck on your muscle building journey !
I am a very competitive 5K and 8K road racer. I want to build muscle and sprints sound like a great idea. That said, I cannot take 3 days off between sprint efforts as I run 6 days per week right now. Ideas?
I’d recommend spacing your long distance training from your sprinting. Do one in the morning, and relax the day and hit the other one in the afternoon. Maybe limit sprinting to one or two days a week to see how your body recovers at first.
I found out I have the ACTN3 gene aka: a high amount of fast twitch muscle. I'm excited to see what it'll do for the sprint training and olympic weight lifting I'm going to start doing.
As long as you space it a day or two after your last leg session, whether that’s weights or sprints. How many days you do it a week or month will change depending on your routine
I have been sprinting 2-3x/ week for 6 months. My weight training at the gym has improved substantially. However, my sprint speed remains relatively slow. Ideas?
If your goal is to increase sprint speed, it may be best to look at videos on proper form, try resistance leg training, and try adding plyometric type movements to your routine
It's a good supplement for a solid weight training routine such as push pull legs if you are trying to put on weight as primary goal. So add it a couple days a week spaced far as possible from your leg day
I think you would need to combine healthy eating, good sleep, for the top two. This may help a little with HGH but recommend combining it with things like sauna, weightlifting, de stress techniques. Good luck 👍
Some people can't do full-stride sprinting because they genetically have very tight hamstrings and/or glutes. This can very likely have them sprain or tear tendons and/or muscles in their hamstrings and/or glutes. Which are very, very painful and can take up to a week to heal, in some cases. Therefore, as an alternative, some choose to run with a lesser stride, swim, cycle or sprint on an elliptical. Do you know how building muscle with these alternative modalities, compare in muscle-building with full-stride sprinting(explosive-running)?
I’m not sure, I need to do more research into that. I think as long as you get similar tension in the muscles at max effort, other exercises may work as well. if that is not the case, sticking to weights may be the best bet, since sprinting in general is supplemental if you are looking to build muscle. If you want the hormone benefits there are some good studies now on sauna that raise hgh levels in the body. I know this doesn’t answer your question directly but that’s what I know at the moment. If I find out anything in the future I’ll post it here.
Sauna raising one's Growth Hormones? Unreal! I want to look in to it. If the final studies prove to be true, that is GREAT NEWS! Thank you very much for your response! @@lifefitjourney
Sry, just saw your response. I’m glad you find that as interesting as I did! There are Not many like us lol. Good luck in your research, if you find anything more of interest, let me know :)
I would recommend building up to that time. If you need more rest so you can go all out for the next round, take a longer break. (I sometimes tac on 15-30 more seconds if i haven't sprinted in a long time as my recovery takes longer) You will probably not be running as fast in the later rounds as you were in the beginning, but you can still push yourself as hard as you can for each round.
I don't count. I do uphill sand sprints at various inclines. I run 100% and then walk rest till I can go 100% again. It works! At 41 I'm faster than I have ever been. I have always been fast too!
That's awesome, good doctor. 👍 good luck! You can always post your results, progress, or questions on a separate comment (so I can see it) or use the @ then my channel name so I get notified.
Personally, I’d separate it, this will get you the best possible workout for each. (Recovery is important to get the most benefits) and mixing workout types is suboptimal But if schedule doesn’t permit that’s understandable, just do what works best for you👍
Anybody who knows anything about sprinting knows 60 seconds rest isn’t enough. 3-4 minutes rest, do it on a hill, stop when you feel the acidic burn and stop the session when performance drops.
What happens if I sprint 3 days a week? I usually only get 5 reps at max intensity I don't count 20 seconds just till I get tired. Probably 20 seconds or less after on rep 3-5 anyway.
Sounds good 3 is fine, just listen to your body. If you aren’t recovered fully before your next session, (sore, slower, injury prone, slow recovery btwn sets) dial it back a bit.
Having been a sprinter ( and long-jumper) when I was younger, I would suggest a few changes: Shorter duration of sprints and/or longer rest. Ideal would be 5-10s sprints and a rest of 2-4 mins or 10-30s sprint with a resting period of 4-8 mins. And you can do this 2-3 times a week at an average of 65-85% of maximum intensity.
Edit: And a bit longer warm-up. I would suggest 800m of light jogging and a few drills (some jumps, leg raises, etc... but nothing too tiring>it's still supposed to be a warm-up ;) )
This seems like the most real advice. This works for the beginners too. Also I wouldn't recommend doing 8 intervals at the beginning, it may even harm. Maybe start with 2 intervals and slowly progress to more. Ideally all of the intervals should be the same intensity
The most important thing for the beginners is to be careful and let their body get used to the stress without overdoing it and getting injured. What's the point if you get injury at the start? So many people make mistakes at the start and quit early
Do not underestimate the resting required, and how sprinting is taxing the body... It is great work-out, but do it carefully, with enough rest, fundamental endurance training, general reinforcement, etc.
Yes
Yes, sometimes even 2 days is not enough rest.
Totally. I’ve only recently starting doing it, and it really does hammer the muscles - I find I need a good 2/3 days of easy running days after a sprint workout *at least
Pulled hammie today , should have left some more rest time as my other workout is hiit so too much too soon
Weakling
Warm up 1:light jog for 1 min
WU2:criss cross both directions (45m)
WU3:long jump (45m)
WU4:short sprints 3 sets of 27m
Actual sprint Routine
20 sec Max effort
60 sec rest
8 sets
❤keep 3-4 days off before next session
❤keep it away from ur gym leg day
Thank u
Great summary!
That’s what I usually do as a framework, feel free to make any changes that fit you better. Certain days you may need a little more or less of something 👍
Some days more rest is needed 😅
Let me know how it works for you if you get the time!
@@lifefitjourney do you complement with other types of workouts or you just do sprinting?
I do other stuff like weights, steady state cardio, sports, etc. But you can get pretty much the same benefits if you supplement it with weight training
@@lifefitjourney But in your perspective. Is it enough to get muscular and in shape with just sprinting every 4 days? Or you think it's a better choice to mix the sprinting training with weights workouts?
Mixing is better. Sprinting to supplement your weight training 👍
I've watched tens of videos about this and this was the shortest and most informative of them. Really helpful. Thanks.
That means a lot, thank you 😊 ill try to make more like this
I sprinted once about 2 weeks ago. I'm 54 and want to do this on the regular. It will decrease visceral fat, that bad fat deep in your belly. Thank you for this video.
That’s great to hear! I’m glad you are open to adding new things to your routine. Start slow and build up if sprinting is new :) good luck 👍
It you want to lose fat at a rate that is shocking try 30 day carnivore diet. You will need to buy new clothes.
This video should have more views, nice job, short and to the point, and you seems like a cool guy.
That means a lot, thank you Juraj! Im glad it at least helped a few people :)
Gay?
@@troelshurhh9218??
Honestly the warm ups and durations are wack.
Just go for a walk, sprint a block, walk, sprint a block. Breathe through your nose. 10 second sprints, 1-5 sets, daily.
I haven't run sprints since high school and I think the agility/speed work would serve me really well now that I'm playing tennis. Real helpful vid to get me back into the swing of things!
Tennis is an explosive sport, i think sprints would mesh great with it for sure! Good luck with your training!
Finally, a video with straight forward info and actually focuses on the sprint itself. Rather than getting lost amongst other info.
That's awesome, I'm glad you liked it
Decided to try sprints out to see what transformation I can make on my body. Ill try this routine for 30 days and see what happens. Thanks for the video it was very informative, short and to the point.
Let me know how that works out for you! Also if you have any questions, or even things you'd like me to cover in a future video, you can let me know here or my personal email at mylifefitjourney@gmail.com
Thank you :)
Soo??
@You Tube3344 I gave it a shot, for 2 weeks I was feeling great but life gets in the way. Consistency is key and I just couldn't keep it up.
Just incorporate when you can! You did great! I am glad you saw some benefits :) Thanks for getting back to us on that
@@The-yr5fy so what heppen with u at the end.....
I followed your advice and have improved and built muscles. I workout before sprinting every time.
Nice job! All about that consistency. Thank you for taking the time to comment your results.
Just curious, How often do you workout/sprint a week?
8-10 seconds is more than enough time of max effort with a 3-4 minute rest. Otherwise your doing a hiit cardio routine and not a sprint workout.
to the point and concise. Thanks man
Glad you liked it! I’ll keep out the fluff in future videos. Thank you for your feedback
Great job. This video is to the point. I like to point out, that you should take 3-4 minutes of rest between sprints so that you can recover fully. It depends on your body but 60sec is just not enough.
Agreed. You should listen to your body and make a call based on that. 60 sec is low, especially if just starting out or doing more than 8 reps. I was taking around 2 min rests I believe when just starting to get my heart rate down. I’ll be sure to say something in the next video so people know you should adapt this framework of a workout to your particular likes or ability. Thank you
@@lifefitjourney That's great. Nice to hear from you.
True. Must rest enough to reset the system such that you are ready to give your best in the next sprint.
I am 70 years and do this about once a fortnight.
Good video. I just started sprinting today. I was amazed at how my body reacted.
That’s great man, How was it?
@@lifefitjourney I was surprised how little it takes to have an impact: I did just 5 sprints of about 15 seconds each, and I still feel it hours later.
Nice, you definitely pushed yourself
what a nice genuine man, great vid. to the point and no bs
Thank you! Glad you enjoyed and didn't waste your time
Very short and to-the-point video! Really appreciate it.
No problem, glad it didn’t waste your time!
I’m incorporating sprints into my weight loss routine. 2 days ago I did 8 sets of runs and my whole body feels sore. Even my abs and shoulders 🤣. I’ll definitely wait 4 days until the next one. Good video!
You must’ve pushed yourself hard! Awesome job, make sure you are recuperated b4 doing it again. Once your body gets used to it you can up the weekly count :)
@@lifefitjourney I’m here to confess 🤣. Pulled my right quad on my first run this morning🤦♂️. I thought 5 days would be enough rest but evidently not. I’ll learn from this mistake and get back to the journey👍
Just seeing this. Hope youre doing okay man!
If you pulled a muscle it may just be a thing where you need to warm up a little more before your sprint session
Wishing you a fast recovery 👍
Great information.
Good video, straight to the point, visual clarity of the topic and informative.
Thank you for the positive message :)
I am 51 and sprinting have improved my explotion and stamina in basketball. I take more time to recover after each sprinting not just 1 minute. This is to avoid any injury. And for warm up i incorporate at least 10 minutes light joking, A-skips B-skips etc total 25 minutes. Great video.
That's awesome. It will for sure develop that explosive power and stamina needed for basketball.
I'm almost 40 and I've incorporated short sprint trainings into my work out shedule. I do a very short series once a month, combined with arm calesthenics and shin hardening. It always gives me a great feeling and the fact that it's outside is a huge plus. Besides that I do all kinds of sports to stay mobile/agile, plus fitness to keep myself strong enough to not get strains. This way, by varying the types stress my body endures, I can do a lot with little (2x a week), stay fit and keep my body 'excited' because no one week is the same. When I finish my uni studies, I'll go back to working out 3x a week but it's amazing what you can do with a varied, balanced yet challenging 2x a week.
That’s a great routine. Especially if you are changing it up and getting results long term.
Sprints are just always amazing. Nice track you have to run on too.
They tore it down! But thanks it was nice while it lasted
@@lifefitjourney Good things never seem to last forever sadly.
This was an incredibly informative video in such a short amount of time. I have a question though, idk if its because im new to this or not but after only doing 2 sets I start to get sick so I had to stop because of that and I was wondering if that was the same for you and if it will get better over time. Nice video!
I appreciate it. I'm glad I didn't waste any of your time :)
I definitely get that way towards the end. In the beginning I'd feel that way after 2 or three like you. It means your pushing yourself hard, so a good sign. Eventually your body will adapt, faster recovery, stroke volume, VO2 max, and you will be able to do more reps before you get that feeling. Just build up, and way to go for being able to push yourself hard
I am totally a new runner.I really found this guide helpful.Thank you so much greetings from Türkiye
That’s great to hear! Thank you for watching :)
To the older guys 40+ years old(myself included) you REALLY have to make sure you’re warmed up properly. I have pulled my hamstring and calf doing sprints.
Another alternative which I usually do 9 out of 10 times is sprints with my sled. It slows me down enough & the constant tension/load on my legs prevents me from pulling anything. I will actually drag my sled for 1/2 mile to a 1 mile before I do the sprint work, it’s a great warm up. Some days the 1 mile drag is enough to call it a day though.😂
Very true, Warming up is KEY! Holy smokes, sled sprints for a mile 😯 you should post your routine instead of watching mine lol
Awesome short and clear and good practical ways to implement
👍 that's great!
Thank you
Great video, short and concise.
Thank you 😃
Some other people have refered to sprinting as High Intensity Repetitive training. I tend to prefer that as HIIT as presented by most trainers is different.
Really cool video! Keep going, mate!
Glad you liked it, and thank you!
Great summary. Thanks for being concise. Subscribing.
Thank you Jeanette!
Really appreciate your video. Short but full of excellent information! Question, can you work out w weights on the off days?
Thank you :)
And Yes 👍 you can easily fit sprinting into a routine. Space it a couple days from weighted leg day if you can.
Thanks for the clarity man
You bet!
Loved your content brother ❤,my question is how many times I can do sprinting throughout the week ?
Thank you! It depends on your current schedule. If you are doing weight training with legs, I'd say max 2-3. If not, 3-4 may be okay if you are recovering fully. I'd start with the lower range first regardless as everyone is different in how hard they push themselves, age, recovery rate, etc.
Hey mate...thnx for the great vid on sprinting. Just wondering if you do any weight training or purely bodyweight exercises ? Thanks 👍
Thank you 😊
I go through phases personally. Sometimes just weights, sometimes just bw. Usually mostly weights with some bw thrown in there occasionally.
@@lifefitjourney Ah yeh ok. Much the same here 😉👍
Is it possible to incorporate sprinting sets into a normal 3-5k run and still get the same benefits? Would this sufficiently cover warming up too?
Absolutely :)
This is a form of Fartlek running.
As far as the warming up goes I'd recommend at least a minute or two of sprinting specific type warm ups, just to be safe. But if you feel warm and loose during your 3-5k run then you should be okay to run sprints. If you feel tightness anywhere it might be a good idea to stop and incorporate some sprinting warmups first. I know it's obvious but injury could set you back on your progress.
Hope I was able to answer your question :) I'm no professional so this is just my opinion
Here is a comment to help boost this video up in the algorithm.
Thank you for the help! 👍 YT has been showing this video more recently because of the comments i believe
@@lifefitjourney Awesome! Happy to hear it! Keep up the good work amigo!
Thanks man :)
Doing it on a hill is even better. You can output max power without the chance of toppling forward.
100% agree! Hill sprints are great
I am a 46yo "long distance" runner and I occasionally do sprints while training. I really want to know if it helps long distance running too, but I love the max effort feeling.
It will help to add it in every now and then, I believe in your recovery and more efficiency of both oxygen getting to your muscles through increase of capillaries, and mitochondria function.
However, there is a 1:1 protocol that Dr Andy Gulpin and Andrew Huberman talked about in one of their endurance podcasts that they claimed was a great way to improve your different endurance systems and aspects of recovery.
It went over running a mile at your best pace then however long that took, take a rest for that long. So if you run an 8 min mile, rest for 8 min, then go again. Work your way up to 5-8 or more reps.
They talked about how this style of training specifically helped long distance runners. Hope this helps!
Good concise video. Thanks buddy
No problem
Very helpful and to the point!
Awesome! Thank you
This is the way!!!
😁👊
Best explanation thank you
I do sprints while jogging. 5min warmup light jog, then 5 sets of 30s sprints every 4mins. Works great
Sounds brutal! Similar to fartlek training
Great video straight to the point
Thank you, glad you liked it :)
@@lifefitjourney how many times a week do you recommend sprinting? I did four sets of 30 seconds all out yesterday on the treadmill at the gym and it left me wasted to be honest, but feel great today, kindly let me know your thoughts...Thank you
I recommend one or two times a week. One time is usually what I do, however I used to do twice. Most people can probably handle three, as long as you space it from any leg based weight training. Play around and see what works for you. I’d give it at least a day of rest if you did it yesterday. If you stopped early (like you still had gas in the tank) you could probably do another 4 Sets today then take at least a rest day
@@lifefitjourney great thanks,trained legs pretty hard today so will give it a few more days,plus going to do sprints outdoors feel to restricted on the treadmill...thanks for getting back to me
Good info, already knew this and more. I feel like half the world doesn't know this still. I see joggers every day, I just shake my head.
Right?! I agree, it could have easily been a much longer video.
Ill go more in depth if people want it, Wanted to see how this did first
@@lifefitjourney I do 350m sprints x 3 with 15 mins recovery, absolute hell but worth it!
Good, sprints are the way to go. With that rest time im sure you can go all out for the next lap too
@@lifefitjourney Yeah pretty much, after 15 mins I'm just recovered enough to go full tilt or close. Used to wait 20 between but feel fitter now. Not bad a 47 yrs old!
Well you seem ahead of the curve regardless of age
And you found my video so it seems you are seeking out information. Keep up the growth and you will continue to have the edge 👍
How/when should we incorporate lower body weightlifting? Same days as sprints, different days, none at all? Also, thoughts on adding in a longer jog every now and then?
I space lower body weight lifting at least a day but preferably 2 or three days from sprint training. You want as much recovery time as your weekly routine allows (if you are high intensity)
Longer jogs are great 👍 and will complement well. It shouldn't affect your mass building
@@lifefitjourney Thanks for your input!!
Heck yea man, sprints rock
Started this spring at 12, 16, 20, 24, 32, then 24 every other day. Then 25 each day. Then 25 in morning, 25 at nite. Got to 1,709 and slipped in wet grass and tore quad tendon. Surgery. At 100 yds each one going south, that’s 98.1 miles , turn and walk 120 steps north. Using up 30,000 feet a day. Hope to be back before snow sticks. I can see 10,000 sprints next summer if knee heals. 2x25 for 200 days? I can do that. Retired trucker, age 68. I never regret exercising, I only regret when I don’t. Abs are delayed but I’ll see them soon. Good luck. Sprints work. Takes some time but keep pushing. Livin’ to 100.
That’s an intense regimen if I understand correctly! Make sure you throw some off days in there too if you start to feel like you are not recovering once you get back to 100%
Hope you heal up well and can get back out there at the level of intensity you had fast 👊👊 that’s some great consistency you have, seems like you got the mental side of it
@@lifefitjourney thanks for the advice. Get to twin cities , stop on by. Western burbs.
Should I sprint before or after lifting? Is it a good idea to separate the two by many hours, if so, how many?
I like to make sprinting it’s standalone exercise on its own day as it’s pretty intense. You can do it on the same day, just space it as much as possible. If you do it with your weight lifting, you’ll likely be making a trade off of intensity somewhere.
60 sec rest might be inadequate for most cases. I am 71 and I sprint once a week. I suggest min 4 minutes rest between sprints.
good video👆
Thank you 👍
Thanks for sharing!!! 🦶 🦶
No problem, thank you for watching! :)
Loved your video man
Awesome! Thank you :)
Hello, I'm doing a 3-day workout split at the moment. I'm wondering if implementing sprints the other 3 days is too much? Thanks
It's pushing it to the max I'd suggest personally. But try it out and see if it works for you. If you feel you can recover and are getting results then there's nothing wrong with it.
@@lifefitjourney Alright, thanks for the informative video and reply!
How do you organize the sprinting schedule? Should we separate sprints and leg day by 1,2, or 3 days?
It depends how many reps or sets/intensity you do at the gym. I’m recommending at least a day before sprinting but two will probably be better.
You have great videos. Why did you stop making them?
Tbh just have been focusing on other things more. Also I need to get better at procrastination and time management, because I like making them. Thank you
Great video. Question. If I need to rest in between when can i weoghht train?
Thank you :) You can weight train on days you aren’t sprinting, it’s just best not to train legs on the day you sprint. Hope this helps
Can I incorporate this to my PPL workout in the gym? I'm not sure how I would organize the order, so my muscles have enough time to rest.
Sure, that’s what I do. Just space it as far as possible from your leg day, so maybe do it on push day or the day before a rest day
Very clear
Thanks a lot
No problem :)
Nice vid bro!!🎉
Thanks man! 😃
@@lifefitjourney bro why u stopped uploading. Continue man ur work is awsm!!
That means a lot, I actually have decided to get back into it, a workout headset review video coming out tomorrow and then back to normal uploads. :) thank you
would you say its better to do sprints in off weight days or could you be able to do one in the morning and one in the afternoon? also what would a good split look like?
every time i’ve tried this I always fail because I either feel sore for my sprints or my leg day hahha
For reference I do:
-legs on mondays
-chest and biceps on tuesday
-back and rear shoulders on wednesday
-shoulders and triceps on Thursday
-legs friday
and I rest for the weekends.
what could I move to make the routine better and more efficient?
(sorry for the length of the message 🥲)
Yes, it's better to do sprints on non leg weight days. I do sprints on weight days as long as legs aren't involved. It's nice to give it it's own day too sometimes. It's hard to give you a set routine because mine changes on the fly so much. But in general, if i am incorporating sprints into my routine, I space my 1-3 sprinting days as far from leg day as possible. And if I don't feel recovered, I'll push it back another day or two. The main thing is listen to your body, especially woth sprints because it can be easy to get injured. Hope I was able to help
Your schedule looks good. Since you have two leg days a week, the only day you could add sprints would be Wednesday, or swap out a leg day for a sprint day. If you are new to muscle training, Mike Isreal has a good youtube channel and goes over some great training splits. In part it's how I base my routine, (PPL)
Thank you👍
No problem :)
So if I do 3 sprinting workouts in a week... would it be enough? Or do I still need to alternate between sprint workouts & say calisthenics?
That is enough to get the benefits of sprinting. You could consider 2-3 per week. 2 really hard sessions per week can work just as well.
Nice vid you deserve more views
Thank you friend :) glad you liked it
Do you think I can do sprint just after my lower body workout or maybe just before ??
Because I'm currently doing 4 days split (2 upper 2 lower) and I don't really want to add days of training to optimize my recovery
Personally, I think spacing it as far from your legs day as possible. It would be better not to incorporate sprints into your routine if they would have to fall on the same day as your leg weight training day.
@@lifefitjourney I understand so I can maybe do something like this ?
Upper / Lower / REST / Sprint / Upper / Lower / REST
But the downside is that I will have only one sprint session by week
I think that would work. If you feel not fully recovered on your leg day, you may need to play around with your routine until it feels like you are able to go 100%
Can I do heavy lifting training along with sprinting? If you say “allow 3-4 days to recover” can I workout in between?
Sure, just don’t put your leg day the workout before or after to allow more time to recover
Hello! I am 15 years old and I wanna grow taller. May I know whats the best thing for me to do, cause' i'm a begginer and don't know where to start... and how many minutes/days should I do it in a week? Thanks in advance.
If you want to grow taller, I believe putting most of your attention to sleep and nutrition would be best. Exercise can may be able to help too but make sure those are in line first. :) start slow with sprints with only a few sets and build up over time from there. Warm up well! I usually finish my sprint workout within 20 to 30 minutes. Some sets more recovery time may be required
Can I do other workouts on my rest day like pilates or barre? Even some leg workouts with weights?
Yes 👍 just space it from your sprints if you do leg days with weights. Depending on how hard you go usually 2 or 3 days rest is good. See how you feel
Thank you. I will definitely listen to my body. Appreciate the reply.
warm up 700m light jogging then 70m max sprint+70m slow walk repeat 8 times do it every 3 day
just the video I needed
That's great :)
Thanks bro.
No problem 😉
I'm a skinny fat person. I'm doing bodyweight training right now. Will sprinting be beneficial for me to bulid lean muscle and burn fat??
Building muscle is a great way to burn more calories through the day which results in fat loss. Doing a mass building routine such as lifting weights, sprinting, etc. is perfect for that goal. Although I do think you would benefit faster from doing various lifts along with sprinting. Whatever you choose to do, just be consistent :)
@@lifefitjourney Ok😊
Consistantcy is the key to everything like the man says 👍👍
What do you think about doing elliptical 40 min per day on the off days. Elliptical allows my feet to recover.
Shouldn’t interfere, if you’re worried or not able to recover fully just make sure you don’t go “all out” for too long. If you are going steady pace, no problem
I warm up in the pool for 1/2 an hour. You can do drill, stretches and so on with less impact on your body.
Low impact is important. I think hill sprints are great too for low impact. Can't think of anything that beats swimming though.
@@lifefitjourney LOL my Strava handle just happens to be Steve Spyderman "I ♥ Hills". I have uphill sprint segments that I do twice a week.
Nice! That sounds pretty intense
I tried this sprint routine today. Lets see when the results will come.
Great! The hardest part is getting out there and starting. Keep it up 👍
So we do two maximum intensity sprints per week; what about the other 3-4 days? Light or medium ? What’s the split ?
2-3 maximum is what I recommend. The days off just follow your normal training routine. It’s not a specific routine, just a recommendation on how much you can fit in while giving your body time to recover between sprinting sessions. Hope I understood your question and answered it 👍
20 seconds sprints works for me. For me 6-8 was too short
Hi 👋 Can I do sprinting every other day? 3 days a week? I am starting to run 3 days a week now. Thinking about building muscle to my skinny body. 😆
The recommendation in the video is just a general thing. I would say if you feel like you are up for it and are seeing results, you can add another day or two a week no problem. If you are not noticing progress anymore or feel sluggish or overly sore, cut out a day or two a week. Make sure to eat enough calories and Good luck on your muscle building journey !
Thank uu brother ❤
No problem!
I am a very competitive 5K and 8K road racer. I want to build muscle and sprints sound like a great idea. That said, I cannot take 3 days off between sprint efforts as I run 6 days per week right now. Ideas?
I’d recommend spacing your long distance training from your sprinting. Do one in the morning, and relax the day and hit the other one in the afternoon. Maybe limit sprinting to one or two days a week to see how your body recovers at first.
I found out I have the ACTN3 gene aka: a high amount of fast twitch muscle. I'm excited to see what it'll do for the sprint training and olympic weight lifting I'm going to start doing.
Awesome, excited for you to add sprints to your routine. I'm sure you'll get some good results if you stick with it
Can beginners do this? I was a sprinter growing up and im not good at long distance, i would like to try this
Sprinting is great for most people! You probably have the mechanics down already if you did it in the past, go for it 👍
Correct me if I’m wrong, but sprinting twice 2wice a month?
As long as you space it a day or two after your last leg session, whether that’s weights or sprints. How many days you do it a week or month will change depending on your routine
Weight training on the non sprint days?
Yes 👍
I have been sprinting 2-3x/ week for 6 months. My weight training at the gym has improved substantially. However, my sprint speed remains relatively slow. Ideas?
If your goal is to increase sprint speed, it may be best to look at videos on proper form, try resistance leg training, and try adding plyometric type movements to your routine
Man, i want to add muscle mass currently im 175cm 54 kg, sprinting 3 times a week is good idea?
It's a good supplement for a solid weight training routine such as push pull legs if you are trying to put on weight as primary goal. So add it a couple days a week spaced far as possible from your leg day
@@lifefitjourney thanks for advice, I'm gonna try to update my journey here if possible
So according to the routine is to do it 2x a week.
Can we do other workouts (like arm and chest) on the rest day.
Of course! You just want to make sure you are resting your legs for your “rest days”. Space your sprints apart in the week and you should be fine :)
@@lifefitjourney ohh that helps, Thank you very much.
Stay strong and healthy 😎✌️
You as well friend
Can an elliptical machine be used rather than running?
Definitely a great alternative. I’d recommend cranking the resistance up so you are still getting tension in your legs / force output.
I want to do sprinting to increase height should i follow the same routine?
I think you would need to combine healthy eating, good sleep, for the top two. This may help a little with HGH but recommend combining it with things like sauna, weightlifting, de stress techniques. Good luck 👍
Some people can't do full-stride sprinting because they genetically have very tight hamstrings and/or glutes. This can very likely have them sprain or tear tendons and/or muscles in their hamstrings and/or glutes. Which are very, very painful and can take up to a week to heal, in some cases. Therefore, as an alternative, some choose to run with a lesser stride, swim, cycle or sprint on an elliptical. Do you know how building muscle with these alternative modalities, compare in muscle-building with full-stride sprinting(explosive-running)?
I’m not sure, I need to do more research into that. I think as long as you get similar tension in the muscles at max effort, other exercises may work as well. if that is not the case, sticking to weights may be the best bet, since sprinting in general is supplemental if you are looking to build muscle. If you want the hormone benefits there are some good studies now on sauna that raise hgh levels in the body. I know this doesn’t answer your question directly but that’s what I know at the moment. If I find out anything in the future I’ll post it here.
Sauna raising one's Growth Hormones? Unreal! I want to look in to it. If the final studies prove to be true, that is GREAT NEWS! Thank you very much for your response! @@lifefitjourney
Sry, just saw your response. I’m glad you find that as interesting as I did! There are Not many like us lol. Good luck in your research, if you find anything more of interest, let me know :)
But how do you run for 20 sec at max intensity and then rest for *only* 60 seconds? Is it a stamina thing, or are you not actually going all out?
I would recommend building up to that time. If you need more rest so you can go all out for the next round, take a longer break. (I sometimes tac on 15-30 more seconds if i haven't sprinted in a long time as my recovery takes longer)
You will probably not be running as fast in the later rounds as you were in the beginning, but you can still push yourself as hard as you can for each round.
I don't count. I do uphill sand sprints at various inclines. I run 100% and then walk rest till I can go 100% again. It works! At 41 I'm faster than I have ever been. I have always been fast too!
thank you
how would you incorporate this into normal lifting routine?
Lift 3 or 4 times a week, space sprints at least a day before or after leg day
Gotta think, if it comes down to it, you jogging or sprinting away from un fightable danger?
Darwin says sprint
The long jumps watmup is probably intense enough for 99% of us.
i am 69 and obese but am starting to do this and my doctor says it is the best thing i can do
That's awesome, good doctor. 👍 good luck! You can always post your results, progress, or questions on a separate comment (so I can see it) or use the @ then my channel name so I get notified.
I want to try to incorporate sprints routine ... but I don't want to quit my regular jogging ... any recommendations ?
.
thanks !!
Do you jog every day? If so it may be better to do sprints first, and then jog later in the day
@@lifefitjourney Something like 4-5 times a week
@@lifefitjourney is it a possibility to sprint intervals and add a shorter jog to complete workout ?
Personally, I’d separate it, this will get you the best possible workout for each. (Recovery is important to get the most benefits) and mixing workout types is suboptimal
But if schedule doesn’t permit that’s understandable, just do what works best for you👍
@@lifefitjourney 🙏
Anybody who knows anything about sprinting knows 60 seconds rest isn’t enough. 3-4 minutes rest, do it on a hill, stop when you feel the acidic burn and stop the session when performance drops.
Thanks for watching and your comment
What happens if I sprint 3 days a week? I usually only get 5 reps at max intensity I don't count 20 seconds just till I get tired. Probably 20 seconds or less after on rep 3-5 anyway.
Sounds good 3 is fine, just listen to your body. If you aren’t recovered fully before your next session, (sore, slower, injury prone, slow recovery btwn sets) dial it back a bit.
should i sprint on the same day as leg day?
From what I heard it may be best to do leg day on a different day, a few days spaced from your sprint day