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Simplify: Sprint Your Way to Elite Conditioning
Matthew Miller

Kindle


You can purchase a lot of equipment to increase your work capacity and recovery time, but one of the best ways to get into the best cardiovascular shape of your life is simply to sprint. It does not cost you anything and the benefits are countless. To get started on this 8-week conditioning program, you really only need two things:

1. Open space to sprint
2. Effort

First, let’s take a look at the benefits of sprinting.

• Sprinting helps the body to better tolerate the lactic accumulation that takes place during anaerobic activity.
• This allows the body to become less fatigued during intense exercise.
• Sprinting increases your energy storage capacity allowing you to train harder and longer.
• Sprinting improves your general aerobic conditioning, and it also allows you to work at a higher intensity for longer periods of time without fatigue.


Invicta FC fighter Shayna Bazler exploding to
max speed.


If you are an athlete, everything that you gain from sprinting is a positive: your body becomes more efficient, your work capacity increases, and your overall conditioning improves. So let’s take a look at how we would set up an 8-week sprinting program.

First we want to make sure that we are progressing, making the workout more challenging as we move along. Second, we want to add in variety and maximize the benefits of sprinting. Third, we want to make sure that we do not over train and start getting negative results.

This program can be used by itself or with your strength and power training.
I like to break my sprint/conditioning down into three different categories.

1. Max Effort Straight Ahead Speed
2. Max Effort Change of Direction
3. Volume

Each of these days will require different work to rest ratios to maximize sprinting benefits.

• On max effort days when you are running 20 yards or less yards, use a 1:1 work to rest ratio
• On max effort days when you are running 20-40 yards, use a 1:2 work to rest ratio
• On max effort days when you are running 40+ Yards, use a 1:3 work to rest ratio
• On volume day, I typically like to use a 1:1 because I like to force the body to work even when it is tired. This type of running is always done on the last training day of the week.

I will take each one of these categories and work on them on one specific day. The program is laid out as follows.

• All sprints will start from a sprinter’s stance, focusing on exploding out and getting to max speed as quickly as possible.
• Jump starts are from a standing position; jump into the air and land with your feet in a staggered position, explode out as soon as your feet touch the ground.
• Get-up sprints are started with your chest flat on the ground; get to your feet as fast as possible and explode out into your sprint.



UFC fighter Pat Barry at the start position for the pop sprint. Pat Barry’s
pop sprint explosion


Week 1

Workout 1: Straight Ahead Speed

• 10 X 10 yard Sprints (Work to Rest 1:1)
• 6 X 100 yard Sprints (Work to Rest 1:3)
• 10 X 10 yard Sprints (Work to Rest 1:1)

Workout 2: Change of Direction

• 5 -10 -5 (40 Yard shuttle) (Work to Rest 1:2)
• 8 Reps - 1 minute break – 8 Reps

Workout 3: Volume


• 12 X 100 yard sprints (Work to Rest 1:1)

Week 2

Workout 1: Straight Ahead Speed

• 10 X 10 yard sprints (1:1)
• 8 X 20 yard sprints (1:1)
• 6 X 40 yard sprints (1:2)
• 4 X 80 yard sprints (1:3)
• 2 X 100 yard sprints (1:3)
Workout 2: Change of Direction

• Box (sprint, bear crawl, back pedal, bear crawl) (1:2)
• 8 Reps - 1 minute break – 8 Reps

Workout 3: Volume


• 8 X 200 yard sprints (1:1)

Week 3


Workout 1: Straight Ahead Speed

Jump Start

• 10 X 10 yard Sprints (1:1)

Jump Start

• 10 X 20 yard Sprints (1:1)
• 6 X 100 yard Sprints (1:3)
• 400 yard shuttle (20 back – 40 back – 60 back – 80 back)

Workout 2: Change of Direction

• T drill (30 yard shuffle) (sprint, shuffle, shuffle, pack pedal) (1:2)
• 8 reps - 1 minute break – 8 reps

Workout 3: Volume

• 14 X 100 yard sprints (1:1)

Week 4


Workout 1: Straight Ahead Speed

Get Up Sprints

• 10 X 10 yard sprints (1:1)
• 9 X 20 yard sprints (1:1)
• 8 X 30 yard sprints (1:2)
• 4 X 200 yards sprints (1:3)

Workout 2: Change of Direction

• 60 yard shuttle (5 -10 -15) (1:3)
• 8 reps - 1 minute break – 8 reps

Workout 3: Volume


• 10 X 200 Yard Sprints (1:1)

Week 5

Workout 1: Straight Ahead Speed


• 12 X 10 yard Sprints (1:1)
• 8 X 100 yard Sprints (1:3)
• 12 X 10 yard Sprints (1:1)

Workout 2: Change of Direction

• 5 -10 -5 (40 Yard shuttle) (1:2)
• 10 reps - 1 minute break – 10 reps

Workout 3: Volume

• 16 X 100 yard sprints (1:1)

Week 6


Workout 1: Straight Ahead Speed

• 12 X 10 yard sprints (1:1)
• 10 X 20 yard sprints (1:1)
• 8 X 40 yard sprints (1:2)
• 6 X 80 yard sprints (1:3)
• 2 X 100 yard sprints (1:3)

Workout 2: Change of Direction

• Box (sprint, bear crawl, back pedal, bear crawl) (1:2)
• 10 reps - 1 minute break – 10 reps

Workout 3: Volume

• 12 X 200 yard sprints (1:1)

Week 7


Workout 1: Straight Ahead Speed

Jump Start

• 12 X 10 yard Sprints (1:1)

Jump Start

• 12 X 20 yard Sprints (1:1)
• 8 X 100 yard Sprints (1:3)
• 400 yard shuttle (20 back – 40 back – 60 back – 80 back)

Workout 2: Change of Direction

• T drill (30 yard shuffle) (sprint, shuffle, shuffle, pack pedal) (1:2)
• 10 X reps - 1 minute break – 10 reps

Workout 3: Volume


• 18 X 100 yard sprints (1:1)

Week 8


Workout 1: Straight Ahead Speed

Get Up Sprints

• 12 – 10 yard sprints (1:1)
• 10 – 20 yard sprints (1:1)
• 9 – 30 yard sprints (1:2)
• 4 – 200 yards sprints (1:3)

Workout 2: Change of Direction

• 60 yard shuttle (5 -10 -15) (1:3)
• 10 reps - 1 minute break – 10 reps

Workout 3: Volume

• 14 – 200 yard sprints (1:3)

Horsepower Strength & Conditioning Change of Direction Diagrams

COD * 5-10-5 * 20 Yard Shuttle
5 yards 5 yards



• Sprint 5 yards, Sprint back to start, Sprint 10 yards, Sprint back to start, Sprint 5 yards, Sprint back to start.

COD Box Drill





• Start and Finish at the Star.
• Cones are all 10 Yards Apart.
• Sprint to first cone, Bear crawl to second cone, back pedal to third cone, Bear crawl to finish.

30 Yard T Drill




Create a T with 4 cones; all cones should be 5 yards apart. Start at the first cone, Sprint to the cone in the middle, shuffle right to far cone, shuffle all the way to the left, shuffle back to middle cone, back pedal through finish.

COD * 60 Yard Shuttle * 5-10-15





Sprint five yards and back, sprint 10 yards and back, and sprint 15 yards and back.


6 Comments
Patrick McElhone May 20 2013 10:46 am
What is the best way to combine the above program with a O-lifting program? Thnx.
Greg Everett May 21 2013 9:27 am
I would want to see what weightlifting program we're talking about first - there is way too much of a range of possibilities. Are we talking about 3 lifts 3 days/week? Or 6 days and 600 reps/week? In any case, the goal would be to cause as little conflict as possible, and hopefully make them somewhat complementary. If you have days that are more volume intensive, ones that are more weight intensive, and ones that are lighter in terms of both weight and volume, you can line those days up with these sprint days. But you would also want to consider your priorities and schedule accordingly, i.e. which one is more important to you? That may change which you do first in a given workout, or which part of the program you modify to accommodate the other part.
Patrick McElhone May 22 2013 8:31 am
Thank you, Greg. Program 3lifts, 2days a week (I am just about 40). Will stretch this program to 2days/wk and line it up with volume day, intensity day and lighter days.

This is nice, easy intro to sprinting and informative for those us wondering how to bring sprint training into a weightlifting centered "GPP" program. Thank you Matt for writing it and thank you PM for publishing it.
JEREMY WANN June 10 2013 1:26 pm
I'm having a hard time understanding what the reps means? Take the second workout in week one for example. Is that part of the 40yd shuttle or something completely different? I feel like this is probably a really simple answer and I'm just missing it.
Thanks!
JEREMY WANN June 10 2013 7:09 pm
Never mind. After reading it through about 20 times, it finally clicked. I knew it was simple.
Michael Crosby June 14 2013 6:22 pm
Best way to combine with a 5/3/1? Lifting primarily around dinner time. Could use the three "rest" days but that would then leave no real rest days. Thoughts?
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