Sprints

Malley · 04-20-2007, 10:07 PM

Alright I am trying to gauge where I should be with these. I have did em for so long, but here of late I have been feeling like some shit a few hours after I do em. I normally do em every other day and sometimes back to back days. Just trying to see how often you fellers do em?

DOMS · 04-20-2007, 10:13 PM

I did them....once.

I really need to get back them.

Malley · 04-20-2007, 10:15 PM

Hahah.....Yeah I dont think its quite the insight I was looking for, but thanks anyways DOMS!

Rubes · 04-20-2007, 10:44 PM

2-3 times a week but then again its part of my football workout to.

NordicNacho · 04-21-2007, 12:18 AM

im sure with like everything else its good to mix it up.

**P-funk** · 04-21-2007, 01:09 AM

how many are you doing?

what work to rest ratio are you using?

How are you progressing them? Are you increasing to much from week to week? Are you lower rest interval? Are you working off heart rate recovery so you can display optimal power? What is the purpose for the sprints and how are you executing them?

Witchblade · 04-21-2007, 06:09 AM

Tabata protocol ftw.

Malley · 04-21-2007, 04:01 PM

i am normally doing 10-15 sprints of about 25 yards. I really havent progressed yet with them, but soon I am going to up it another 5-10 yards. I am normally resting about 30 seconds between each sprint. I am not working off of heart rate, though I probably should be. And my main goal is to increase aerobic capacity. It would be a bonus to get faster, but right now better shape is the key! I really work on form!

Heres another question: I noticed I am a bit slow off of the start so how do I speed up acceleration?

**P-funk** · 04-21-2007, 04:03 PM

work on your starts.

work on your strength.

Malley · 04-21-2007, 04:06 PM

So about concerning the sick feeling. Do you think its just because I am trying to do to much while my calories are restricted?

**P-funk** · 04-21-2007, 04:09 PM

Quote:

Originally Posted by Double D

So about concerning the sick feeling. Do you think its just because I am trying to do to much while my calories are restricted?

probably.

or your recovery is not so good. Maybe rest 60sec and then progress from there.

Malley · 04-21-2007, 04:13 PM

Alright, I will try that. I really just dont feel tired after each sprint. And I time myself and I am just as fast if not faster the longer I go.

**P-funk** · 04-21-2007, 04:14 PM

Quote:

Originally Posted by Double D

Alright, I will try that. I really just dont feel tired after each sprint. And I time myself and I am just as fast if not faster the longer I go.

try doing shuttle runs, those will get your heart rate up.

Malley · 04-21-2007, 04:16 PM

I do box drills as well. I'll do the shuttle run as well.

**P-funk** · 04-21-2007, 04:20 PM

what is box drill?

Malley · 04-21-2007, 04:24 PM

I put the cones in a box shape about 10 yards away from each other. Sprint the first 10, side shuffle the next 10, Back pedal the next 10, and sprint to the finsh.

**P-funk** · 04-21-2007, 04:24 PM

oh, gotcha.

Malley · 04-21-2007, 04:39 PM

You knew that quit fuckin with me.

**P-funk** · 04-21-2007, 04:48 PM

Quote:

Originally Posted by Double D

You knew that quit fuckin with me.

I didn't call it a box drill, so i had no idea what you were talking about.

Malley · 04-21-2007, 05:01 PM

What do you call it?

**P-funk** · 04-21-2007, 05:02 PM

Quote:

Originally Posted by Double D

What do you call it?

i never gave it much name actually as I don't really use it much.

I would call it: sprint- shuffle- backwards sprint- shuffle

lol

Malley · 04-21-2007, 05:05 PM

Nice! I like my way better.

LAM · 04-21-2007, 05:46 PM

Quote:

Originally Posted by P-funk

how many are you doing?

what work to rest ratio are you using?

How are you progressing them? Are you increasing to much from week to week? Are you lower rest interval? Are you working off heart rate recovery so you can display optimal power? What is the purpose for the sprints and how are you executing them?

ditto to the above...need more info

when I do them I run a 100 then walk one and repeat for 10-15 minutes.

Malley · 04-21-2007, 05:49 PM

Quote:

Originally Posted by LAM

ditto to the above...need more info

when I do them I run a 100 then walk one and repeat for 10-15 minutes.

If you would take the time to read the rest the information is there. And the problem is solved.

Triple Threat · 04-21-2007, 07:01 PM

I had been doing between 6 and 12 50-yd sprints, followed by walking 20 yds. I was doing them 2-3 times a week, but haven't lately. Gotta get my ass back out there.

What's a shuttle run?

Good to see you back, LAM!

Malley · 04-21-2007, 07:07 PM

Trips I would much rather with shorter distances. Reason being this is around about the distance for bases and if I were to sprint the entire 50 yards I wouldnt be goin top speed the whole time.

JOHNYORK · 04-23-2007, 08:54 AM

i so my sprint work w/plyos 3x one week 4x the next. if im feeling shitty one day ill skip em as i dont think itll do anything for me speed wise just burn some cals. maybe change up ure routine as u said uve been doing sprint work for awhile.

Triple Threat · 04-23-2007, 11:24 AM

Quote:

Originally Posted by Double D

Trips I would much rather with shorter distances. Reason being this is around about the distance for bases and if I were to sprint the entire 50 yards I wouldnt be goin top speed the whole time.

This got me thinking, DD. I had been doing 50 yds almost all the time, once in a while longer. I think I need to do different distances throughout the week. Some days go shorter 20-30 yds, other times more distance.

And since when do you have to run around the bases? I thought you just hit them over the fence?

04-20-2007, 10:07 PM	#1
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Sprints Alright I am trying to gauge where I should be with these. I have did em for so long, but here of late I have been feeling like some shit a few hours after I do em. I normally do em every other day and sometimes back to back days. Just trying to see how often you fellers do em?
	www.crossfit.com

04-20-2007, 10:13 PM	#2
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,710 Photos: 6	I did them....once. I really need to get back them.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

04-20-2007, 10:15 PM	#3
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Hahah.....Yeah I dont think its quite the insight I was looking for, but thanks anyways DOMS!
	www.crossfit.com

04-20-2007, 10:44 PM	#4
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,144 Blog Entries: 1 Photos: 5	2-3 times a week but then again its part of my football workout to.
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

04-21-2007, 12:18 AM	#5
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,416 Photos: 18	im sure with like everything else its good to mix it up.
	http://www.roqofthe80s.com/#

04-21-2007, 01:09 AM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	how many are you doing? what work to rest ratio are you using? How are you progressing them? Are you increasing to much from week to week? Are you lower rest interval? Are you working off heart rate recovery so you can display optimal power? What is the purpose for the sprints and how are you executing them?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-21-2007, 06:09 AM	#7
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,422 Photos: 2	Tabata protocol ftw.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-21-2007, 04:01 PM	#8
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	i am normally doing 10-15 sprints of about 25 yards. I really havent progressed yet with them, but soon I am going to up it another 5-10 yards. I am normally resting about 30 seconds between each sprint. I am not working off of heart rate, though I probably should be. And my main goal is to increase aerobic capacity. It would be a bonus to get faster, but right now better shape is the key! I really work on form! Heres another question: I noticed I am a bit slow off of the start so how do I speed up acceleration?
	www.crossfit.com

04-21-2007, 04:03 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	work on your starts. work on your strength.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-21-2007, 04:06 PM	#10
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	So about concerning the sick feeling. Do you think its just because I am trying to do to much while my calories are restricted?
	www.crossfit.com

04-21-2007, 04:13 PM	#12
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Alright, I will try that. I really just dont feel tired after each sprint. And I time myself and I am just as fast if not faster the longer I go.
	www.crossfit.com

04-21-2007, 04:16 PM	#14
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	I do box drills as well. I'll do the shuttle run as well.
	www.crossfit.com

04-21-2007, 04:20 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	what is box drill?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-21-2007, 04:24 PM	#16
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	I put the cones in a box shape about 10 yards away from each other. Sprint the first 10, side shuffle the next 10, Back pedal the next 10, and sprint to the finsh.
	www.crossfit.com

04-21-2007, 04:39 PM	#18
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	You knew that quit fuckin with me.
	www.crossfit.com

04-21-2007, 05:01 PM	#20
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	What do you call it?
	www.crossfit.com

04-21-2007, 05:05 PM	#22
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Nice! I like my way better.
	www.crossfit.com

04-21-2007, 07:01 PM	#25
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,481 Photos: 6	I had been doing between 6 and 12 50-yd sprints, followed by walking 20 yds. I was doing them 2-3 times a week, but haven't lately. Gotta get my ass back out there. What's a shuttle run? Good to see you back, LAM!

04-21-2007, 07:07 PM	#26
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Trips I would much rather with shorter distances. Reason being this is around about the distance for bases and if I were to sprint the entire 50 yards I wouldnt be goin top speed the whole time.
	www.crossfit.com

04-23-2007, 08:54 AM	#27
JOHNYORK Registered User Join Date: Nov 2005 Posts: 716 Photos: 4	i so my sprint work w/plyos 3x one week 4x the next. if im feeling shitty one day ill skip em as i dont think itll do anything for me speed wise just burn some cals. maybe change up ure routine as u said uve been doing sprint work for awhile.
	"Each step I take past my edge makes me realize it has and always will be just an illusion."-me