Category Archives: WORKOUT OF THE WEEK

WORKOUT OF THE WEEK: Sprint Your Way to Maximum Benefits.

Hey Folks! Just wanted to share this great article from A fantastic magazine. Probably one of the best I’ve come across. I figured this would make a great WORKOUT OF THE WEEK too. Hope you enjoy!

Speed Workouts X 3

A trio of efficient sprint workouts to help you build serious fitness, fast.

Speed x 3
Low-Impact OptionsBy  / 

Sprinting is literally the speediest way to get in better shape. “There is no more athletic or metabolically intensive activity a person could do than to sprint,” says Mike Young, PhD, CSCS, an elite USA Track & Field Level 3 coach and director of sports performance at Athletic Lab in Cary, N.C. “It burns fat, builds lean muscle and naturally increases human growth hormone.”

Present in our bodies throughout our lifetimes, our levels of human growth hormone (HGH) typically decline as we age. The hormone is important not only in helping us maintain a more youthful appearance, but also in improving bone density and immune system function. And these are just a few of the reasons that sprinting does your whole system good.

Postsprint, your system continues to burn fat at an increased rate for up to 48 hours. “Jogging is like lighting a small match. It’ll burn some fuel while it’s lit. Sprinting, on the other hand, is like setting a bonfire that will continue to burn all night long,” says Young.

In addition to burning more fat, sprinting helps develop stronger, leaner hips and legs. Sprinting will also improve your running economy, translating to improved distance work, Young explains: “When endurance athletes do a little sprinting, it increases their ability to run efficiently and they utilize less oxygen when training aerobically.”

Sprints don’t necessarily have to involve running, though. Bicyclists, swimmers and others also benefit from sprint work, because practicing any high-intensity movement grooves new patterns into your neuromuscular system.

The more you sprint, the better your body gets at figuring out which muscles to switch on and off, and when. As your body adapts, your nervous system gets more efficient at recruiting the right muscles and contracting them faster. Net result: improved power output, intermuscular coordination and efficiency in virtually any activity.

Ready to go? Turn the page for three sprint workouts designed by Young, who’s worked with sprinters Dallas Robinson and Dennis Boone, high jumper Joe Kindred, and baseball player Andres Torres. Two are best performed on a track or a field where you can measure off distances easily, and the third requires a long set of stairs. You can sprint one to three times a week, but build your speed and frequency gradually. If you’re just getting into shape, start by performing the warm-up on its own for a couple of weeks.

Dynamic Warm-Up

Before getting started, spend 10 minutes doing this dynamic warm-up, which will not only increase your core body temperature, but will also prepare you for the ballistic nature of sprinting.

100-meter skip

100-Meter Skip
Push off the ground and lift your knee, one leg at a time, just like you did as a kid on the playground.

600-meter jog

600-Meter Jog
Jog at a slow pace — you’ll have plenty of time to kick up the speed later.

50-meter alternating gallop

50-Meter Alternating Gallop
Like a kid riding a stick horse, lead with one foot for two galloping steps, then lead with the other, alternating sides for the duration.

50-meter pickup run

50-Meter Pickup Run
Run for three steps, then reach down and touch the ground, as if trying to pick something up. Repeat.

50-meter skip lunge
50-Meter Skip Lunge
Skip with your left leg, and then land and lunge with the right. Alternate sides.

50-meter shuffle step

50-Meter Shuffle Step
Without allowing your feet to touch or cross, shuffle 25 meters to the left and then 25 meters to the right.

50-meter backward jog

50-Meter Backward Jog
Simply jog backward (making sure you have a clear path behind you).

80-meter high-knee jog

80-Meter High-Knee Jog
Jog for 40 meters, lifting your knees as high as you can. Rest a moment, then repeat the movement for another 40 meters.

Workout No. 1: Walk-Balk Sprints

For those new to sprinting, this interval workout is a good place to start.

If you’re running on an outdoor track, remember that each straightaway is 100 meters long. If you’re on an indoor track, find out how many meters it is.

Walk-back sprints

1. Sprint 100 meters.

2. Walk back to where you started, and get ready to run again.

3. To kick your sprint speed up a notch, take a longer rest between sets — about a minute after you catch your breath.

4. Work your way up to 10 sprints (and in the meantime, stop when you feel you can’t take any more).

Workout No. 2: There-And-Backs

Mark out 10-, 20-, 30- and 40-meter intervals at your track with cones or pieces of tape. Exact distances aren’t important: A large step is approximately 1 meter, so simply take 10 large steps and mark the interval. Repeat this for the 20-, 30- and 40-meter intervals.


1. Start by sprinting out to the 10-meter mark, and then turn around and sprint back to the start.

2. Next, continue on to the 20-meter mark and back.

3. Then, sprint out to the 30-meter mark and back.

4. Finally, sprint to the 40-meter mark and back.

5. Rest for three minutes before repeating. Work your way up to four sets.

Workout No. 3: Stair Repeats

Walk up 20 to 25 steps of stairs (stadium steps, indoor and outdoor staircases all work fine), and set a marker at the top so you’ll know your turnaround point.

Stair repeats

1. Run up 20 to 25 stairs as quickly as you
safely can.

2. Walk back down the steps slowly for

3. Repeat. Work your way up to 12 sets.


Yael Grauer is a freelance writer and the managing editor of Performance Menu: Journal of Health and Athletic Excellence.

Sprinting is a high-impact activity, which can be jarring to the body. Injuries, joint problems or pregnancy might prompt you to seek out gentler alternatives that don’t involve a “flight phase” (that split second when both feet leave the ground, followed by a hard landing). You can also experiment with other ways to reduce impact:

  • Change the surface. If running on a track is too tough on your knees, find a park, grass field or patch of dirt. A softer surface will lower the impact a notch. Or, try running up a hill and walking back down.
  • Change the activity. Instead of running sprints, try sprinting while biking or swimming. (Note: You’ll want to increase the distances accordingly, especially with biking.) Although this won’t necessarily improve your running speed, the hormonal response will be very similar — the increase in testosterone and human growth hormone comes in response to all higher-intensity activity, not just sprinting.
  • Take the stairs. Walking or running up a flight of stairs will raise your heart rate fast without jarring your body, because there is no flight phase, and because you’ll be stepping onto an elevated platform, which is easier on the knees. Running down stairs can be a shock to the joints, however, so as with running hills, make sure to walk back to the bottom.
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Hey everyone!

10 minute warm up: jog, bike, jump rope, jumping jacks, etc..

4 rounds of:

One minute of jump rope

15 shoulder presses – Moderate to heavy (dumbbell)

10 weighted squats – Moderate to heavy (dumbbell) – When you do your squats make sure you keep your weight on your heals, knees back, back straight, and lower yourself down until your hips are below your knees.

Once you complete 4 rounds do one 5 minute RUN on treadmill or outside

4 rounds of:

20 alternating arm raises in plank (push up) position. The important thing here is that you keep your hips stationary. No swaying!

10 push ups (knee or standard)

15 leg raises (on your back)

once you complete 4 rounds do another 5 minute RUN

5-10 min stretch

Thats it! Congrats!

Rest for a day or two and repeat.

To your health,

Justin Schollard





Hey everyone,


10 minute warm up: Run, Jog, power walk, jumping jacks, jump rope, or any combo of these..

4 rounds for time of:

12 thrustersClick here for a demo (challenge yourself with the weight here folks.. moderate to heavy)

10 dipsclick here for a demo (If you can’t do a standard dip, do it off a bench with your knees bent)

10 body weight rowsClick here for a demo

20 24″ box jumps (if you don’t have a box a standard workout bench will do)

Then do one ONE MILE RUN– I want intervals of high and low intensity. One minute run/one minute jog. Under 10 minutes would be great!

3 rounds for time of:

30 mountain climbersDemo

12 pushups 

15 leg lifts

finish with a 1/2 MILE RUN –  Intervals

5- 10 minute stretch

Thats it! Give yourself a day or two and repeat.

To your health,

Justin Schollard


Hey everyone! Here’s your workout..

10 min warm up: Run, jog, bike, jump rope, jumping jacks,  hula-hoop , or any combo of these..

4 rounds of:

Round 1) 20 burpees, 20 alternating lunges, 20 deadlifts – moderate weight. Something that is challenging to do 10 reps of.

Click here  to see a demo on deadlift form.

Round 2) 15 burpees, 16 alternating lunges, 15 deadlifts

Round 3) 10 burpees, 10 alt. lunges, 10 deadlifts

Round 4) 5 burpees, 6 alt. lunges, 5 deadlifts

Then perform 4 rounds for time (as fast as you can) of:

10 pull-ups or heavy lat pull-

10 Hindu pushups- Click here for demo(drop to your knees if you have to)

10 leg lifts-Click here for demo

Thats all folks! Take 5-10 minutes to stretch and repeat the workout in a couple of days.

To your health,

Justin Schollard


Hey everyone,

Here’s this weeks workout!

5 minute warm up: jog, jumprope, bike, jumping jacks or and combo of these will do.

Set the clock for 15 minutes and do as many rounds as you can of:

 20 sit ups

15 body weight squats

10 pushups

Bam! Thats it. Short and sweet. Keep track of how many rounds you were able to complete because we’ll be coming back to this workout every so often as a way to track the the progress of your fitness. The goal is to be able to do more rounds than the last time. Leave nothing in the tank on this one, really give it your all. Try to get at least 8 rounds, and don’t be afraid to modify some of the exercises if needed. For example perform knee pushups if you’re unable to do standard ones.  Just do your best!

To your health,

Justin Schollard


Hello everyone!

Here it is:

10 minute warm up: Bike, jog, jump rope, power walk… Pick one or do any combo.

Next, do 3 rounds of each exercise for time:

15 Dumbbell Thrusters– Pick a moderate weight. Something that’s around your 10 rep range. Click here  if you’re unfamiliar with the move.

15 burpees– Learn to love it! Click here if you’re unfamiliar with the move

15 pull-ups -or lat pull down machine with moderate to heavy weight.

Then do 3 more rounds of:

15 leg raises – On your back keep your legs straight as you bring them up to 90 degrees and back down to the floor

20 alternating knees in forearm plank– roll over to your stomach and support your weight on your elbows and toes. in this plank position alternate bringing your knees to your arms without touching your feet to the ground. Click here to see a plank demo.

20 box or bench jumps– A 24′ box or bench is ideal but whatever you can find that is sturdy enough to jump on to will do. If you can’t jump then step on and off alternating legs.

Thats it! congrats! Make sure you spend 5-10 minutes stretching.

Rest up for a day or two and repeat!

To your health,

Justin Schollard


Hello everyone! Here’s this weeks workout:

Warm up: 10 min of any combination of the following: Jog, jumping jacks, bike, jump rope, arm circles, power walk…

3 rounds of:

15 one-legged deadlifts (body weight or with moderate weights if you feel comfortable) both legs. If you’re unfamiliar with the move click this link:

30 seconds of mountain climbers. Click here if you are unfamiliar with the move:

10-20 standard push ups. Perform “knee” push-ups if you are unable to do standard ones. Challenge yourself!

Next, set the clock for 10 minutes and perform as many rounds as possible for time of:

12 body weight squats

8 pull-ups or machine lat pull-downs with moderate to heavy weight. 

12 full sit-ups with a twist, or 15 crunches if you can’t do a full sit-up.

Thats it! congrats! Take a day or two off then repeat. Don’t forget to spend 5-10 min stretching.

Check back next week for another workout.

To your health,

Justin Schollard

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