sprinting and jogging?

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VoK
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Post by VoK » Thu May 04, 2006 3:00 pm

There's a certain caveat I have with weight training.

I'm using this summer to mainly get in better shape for breakdancing. This means a lot of bodyweight excercises.

However, this does NOT mean I'll be doing hundreds of push ups. I'm talking about 3 sets of 8 hand stand push ups and one armed pushups.

Also, could I push it to do 3 days of HIIT a week? I haven't tried HIIT yet, but I have done similar excercises (on a track, jog the curves, sprint the straightaways.). Is there a risk of overtraining?

strathmeyer
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Post by strathmeyer » Thu May 04, 2006 5:13 pm

VoK wrote:Also, could I push it to do 3 days of HIIT a week? I haven't tried HIIT yet, but I have done similar excercises (on a track, jog the curves, sprint the straightaways.). Is there a risk of overtraining?
You shouldn't fear overtraining or plan to avoid it. When it happens, you'll notice and be able to adjust accordingly.

viking
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Post by viking » Wed May 10, 2006 9:37 pm

Leif3141,

What is the distance you need to sprint?

When I ran track in high school, we trained with resist harnesses.
These were heavy, elastic bands around our waists with a short length of rope attached. A person would stand behind you to apply the resistance.
After about 10 minutes jogging as a warm up and good stretching to prevent muscle pulls:
1) sprint 20 yds with about 50% resistance X 4
2) sprint 10 yds with about 75% resistance X 2
3) sprint 5 yds with full resistance
4) do 5 sprints at 20 yds - no resistance ( you will feel like you're flying )
5) jog easy for about 10 - 15 minutes then stretch.

Do this workout twice a week with your other training and you'll see improvement...especially in an explosive start.

Remember, this is just training specific parts of your sprint. To win a sprint, you need to maintain the fastest pace you can, holding it for longer than anyone else. Carl Lewis was fast but once he got up to full speed, he could maintain that speed for longer than others...that's why some sprinters seem to pull away from the pack when in reality, the others are losing steam.
Your mind needs exercise too.

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