Sprint Training

Just wondered if anybody had any decent routines for sprints. I've got access to a 400m athletics track and I'm going to do some sprints on my nights off the gym to help with fitness and weight loss. I was thinking of starting basic, sprint 100m then jog 300m and repeat. Any other suggestions?

I reckon sprint for 100m and then jog for 100m then sprint for 100 and jog for 100 rest for 30 sec/1 min then repeat.

You could also sprint for 100 then jog for 200 then sprint for the final 100

Play around with the track and the distances. Bad boy would be sprint for the full 400 then jog back the 400 then rest.

Good starter would be sprint 50 then jog 50, sprint 50 and so on.

Just watched a topic on The One Show during the week where 2 people were given a 5 weeks training schedule, 1 would run 3 times a week at moderate pace & the other would run 3 times a week 30 seconds flat out & 30 secs walking for only 4 mins & the results were remarkable. The guy who had been doing the sprints improved his cardiovascular fitness by 50%, dropped his bodyfat % by a 1/5 & lost a stone in weight. The Girl doing the moderate running improved also but nowhere near the same figures as the guy doing the sprints. So it seems more sprint training seems the way. I do most of my running in 30 secs sprints, 30 on 30 off, depending on how I`m feeling will depend for how long I do it. David Haye for his last fight with Fraudley Harrrison was doing 100m sprints then walking back continuously for an 1hr & 1/2, quite remarkable. Sprint sprint & more sprinting!!!!!

Wow those are some good results! I was reading another article about running just that long slow runs tends to shed muscle aswel as fat. I think sprints will work well for me because last time I fought at 64kg I still had some flesh around my stomach and couldn't seem to firm it up.

bennybhoy1970 - the high intensity (shorter period = higher intensity potential) done with breaks partly gets great results cause of how it stimulated hormone production... long duration distance running has a catabolic affect (break down)

I would observe the action and pause periods of most fights at the level and area you fight and also consider how you want to fight and pace it and make the sprints/walk similar to the on/off of a fight and I would do the on and off for the round time of the fight you are training for and then break (I would specifically practice recovery in the break time and train self how to get the most of it). Once you can get your heart beat down I would consider shortening break but only maybe up to 10-15% as long as heart beat still coming down. (I would also only do the amount of rounds I am training for)

increase duration = decrease in intensity

I would want to train the energy systems at the highest intensity possible - not train low intensity and 30min longer than I am fighting.

Thats just one way I might do it if doing sprints

thats just one way i might do it

(I would prob even start shorter than a full round with even higher intensity and then build up duration to the round time and amount)

You might be able to jog for 100miles but you will tire at a high intensity for 2 mins.

in my opinion and experience

also that experiment/study was over 5 weeks - if done over 5 months I would say the distance would get less and less benefits over time - it is my understanding that the body is very efficient and gets use to the same old endurance/distance running quickly. After a few weeks the gains will drop more and more.

IMO&E

MarkL, os doing a vo2 max test on a regular basis a good way to help with the cardiovascular demands of fighting or would sprints be more suitable? Just looking to play around with my training

I agree doing sprint training over a longer period would plateau out, im only sharing the information that i have.

As i said previously David Haye does 100metre sprints then walks back but this is only suitable I feel for a heavyweight, for smaller guys maybe do it over 60metres, simulating the high intensity you would use during a fight with a shorter rest period.

Rich Franklin the Ufc fighter runs for 20 mins on his treadmill then does up to 10 30 second sprints @ 10mph with 30 seconds rest , so there is evidence to suggest it does work.

Try it over a 4 week period & see how you get on.

hill sprint tabatas are more interesting than just normal sprints, a bit more fun, if you can call sprints fun!
have been reading up on sprinting quite a lot lately, our fighters used to do hill sprints and flat sprints 3 times a week for the whole 8 weeks before they fought, but apparently this isnt good...you should only start your sprinting 4 weeks out from the fight....

Tabata sprints of 20 seconds on and 10 second jog for a total of 8 times is good... hard.. especially at 5.30 in the morning at this time of year!!! lol but they do the job. Try thr following...

pick your starting point A

jog 10 minutes ( this acts as a good warm up )

sprint 20 seconds
jog 10 seconds
sprint 20 seconds
jog 10 seconds
continue for 8 sets
make sure these are all in a line away from the start point.
At the completion of the sprints turn around and run back to start point A.
Make a note of the time and in consequent sessions aim to get back to start point in same time.
What makes this so good is that as you progress you will be fitter at the sprints and therefore cover more ground during that part of the drill thus making the run back to the start point longer and thus harder to get back in same time.

If you find 8 sprints too much save this until you can do all 8 sets and spend a few sessions sprinting for maybe 4 sessions and add a set each time.

I would only do sprints for 4 to 6 weeks then have a rest from them as they are demanding on the body.

Another good idea is to run for the duration of the rounds you will fight and jog for the 1 minute rest.

B class fighter doing 5 x 2 minutes bout....

jog for 5 - 10 minutes as a warm up then....

run for 2 minutes

jog 1 minute

run for 2 minutes

and continue until all 5 rounds have been completed.

jog 5 minutes to cool down.

Hope these help!!

Manny Pacquaio does his long runs for the first 4 weeks of his training camp then the next 4 weeks he spends mostly on sprints & different ladder drills to improve footwork. Trial & error, all good suggestions just try one & see what works for you.

I do my long slow runs on a morning before work, I was thinking of doing sprints on Tuesday and Thursday nights when I can't get to the gym.

MuayThaiMat

I like... especially you considering choosing when and how long to do your sprints as opposed to always

for 5x2 I would do 2min sprint and jog and sprint and run etc (on/off in fight)