Thursday 21 August 2008: SPRINT PYRAMID
SPRINT PYRAMID
Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
5 minutes - Run or Run-walk
10 seconds – Sprint
1 minute – Recovery
15 seconds – Sprint
1 minute – Recovery
20 seconds – Sprint
90 seconds – Recovery
30 seconds – Sprint
90 seconds – Recovery
20 seconds – Sprint
1 minute – Recovery
15 seconds – Sprint
1 minute – Recovery
10 seconds – Sprint
1 minute – Recovery
5 minutes - Run or Run-walk
Post results to Comments.
3 comments:
hi joel,
you mentioned a while ago in a comment that there is a 10-movement warm up that you do, and you said you may post it -- i am just wondering if you did post it (i may have missed it). If so could you point me to the post?
thanks,
adam.
I still need to post this routine with photos on the blog. I am not a big fan of stretching (particularly pre-workout), but I do believe in the value of joint mobility work.
1) 4-way Neck Loosening
a. Left/Right
b. Up/Down
c. Side/Side (ear to shoulder)
d. Circles
2) Shoulder Circles
a. Big Circles
b. Little Circles
3) Torso Twists
4) Bend and Stretch
Reach over your head and bend backwards, then bend forwards and touch your toes or place your palms on the ground.
5) Hip Circles
6) Knee Circles
7) Ankle Circles
I like to add a set of Push-ups, Squats, and Bridging to provide a nice round number of exercises that hits the entire body. You can also do the Sun Salute in place of the final three calisthenics.
I generally recommend 5-10 reps of each of the seven joint mobility exercises.
Joel
Thanks again for sharing these Joel.
-adam
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