Sprint 8 workout pdf

The sprint 8 interval protocol established by phil campbell has been the best protocol ive found for consistent weightloss results. Sprint 8 is a training tool you can use for the long run. Getting started take proper steps from day one no pun intended. Sprint 8 attacks somatopause at its core for just 20 minutes at a time to combat it naturally. The sprint 8 exercise protocol is a novel approach to. Fitness programs sprint cardio exercise from ready set. Sprint 8 is effective for adult exercisers of any age, but going too hard too soon can leave you susceptible to injury, which will sideline your efforts and delay your goals. Ron jones, ms, acsm healthfitness instructor, corporate wellcoach background. The idea is to get your heart rate up to max 220 your age. The sprint 8 exercise protocol described in ready, set, go. Life time tri sprint training program congratulations. With running, stand straight up, while slightly leaning your chest. With over 90 retail showrooms throughout the united states, were the nations premiere retailer for exercise equipment. How to use the treadmill to get faster with sprint workouts.

Im a personal fitness trainer and have all my clients do this program because it works, and it works for everyone. The sprint 8 workout will keep the heart rate above cardio target heart rate for most of the 20minute workout, which multitasks and accomplishes two workouts aerobic and anaerobic in a to hgh hgh hgh to 2 aft. Run 8 x 400 meters about 14 mile with 2 minutes rest in between each interval. Welcome to the life time tri 12week sprint training program for newbies. Warmup drills before each workout complete the following drills before each workout. This is adjusted to accommodate level of each athletes development, event schedule, body condition, and the time of the year. The sprint 8 program was quietly introduced in 2000 in ready. The sprint8 combines a 30second sprint with a 90second rest period which is then repeated 8 times for one workout. This is an interval workout which means you will be taking your heart rate from a. Additionally, there is no diet required, and the muscular system benefits. Sprint 8 is so much more than a basic hiit workout. The sprint 8 combines a 30 second sprint with a 90 second rest period which is then repeated 8 times for one workout.

Over a two or three day meet, an athlete might have to run 69. The warm up the first step in the sprint 8 workout is to gradually increase your heart rate. A total sprinttraining program for maximum strength, power. She also created her own online training program, the tl method. Jul 01, 2017 adding a sprint workout to your training program can help you efficiently burning fat and boost speed. Campbell explains hospitalbased research specifically on the sprint 8 cardio protocol. I was able to add new muscle faster than ever before while shedding bodyfat at an unprecedented rate. Doing this insures that his head and hips remain tall throughout the race. I purchased the vision fitness recumbent bike 2200 hrt with the sprint 8 workout on it and i. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. Then repeat, aiming for at least 20 minutes of this pattern. Get faster for any sport with this 12week speed workout stack. Perform 8 total sets of 30seconds at your highest intensity pace i.

Ive been using sprint8 intervals for years with my clients and friends to optimize fitness gains and fat weight loss. See a physician before attempting any fitness training program, including sprint 8. You can push yourself hard cause its only for 30 seconds. When you use the sprint 8 training program, people of all shapes and sizes can hit the ground running from the start. Jan 07, 2016 sprint 8 is a scientifically proven program that uses highintensity intervals to activate your bodys natural human growth hormone, building muscle and burning fat for results you can see. Sprint 8 comes at the fitness arena from a totally different angle than other training programs. Sprint 8 is an efficient, fatburning hiit workout that gives you a complete cardio exercise experience, including warmup and cooldown, in just 20 minutes. Apr 21, 20 ive been doing the sprint 8 workout for a couple weeks now. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Preprogrammed for beginner, intermediate, advanced or elite athletes, the short hiit workout allows you to enter your age, weight and desired level of intensity, and the. Spend the rest of the week doing light cardio and recovery stretching. In other words, sprint at about 80 percent of your max effort for 30 seconds, then walk anywhere from 90 to 150 seconds. Barbell clean and press 2 x 12 15 3 x 5 8 60 secs plyo hand clasp pushup 1 x 10 3 x 5 8 30 secs explosive single arm dumbbell or kettlebell flat bench press 3 x 5 8 60 secs explosive bentover dumbbell row 1 x 12 3 x 5 8 60 secs 3way plank 1 set sprint intervals. Read your equipment owners manual before using the sprint 8 workout.

Over just 20 minutes, youll take on eight 30second allout sprints designed to push you to your limit and trim body fat by up to 27% in a way no fad workout can. The sprint 8 workout is a userfriendly program, proven to spark growth hormone activity and build a healthy and fit physique in a surprisingly short period of time. When you follow the sprint 8 program, you will see a big change in a small amount of time regardless of your age. The sprint 8 exercise protocol has shown to fight obesity by naturally invoking significant growth hormone gh release. Sprint training builds legs, glutes, abs, and burns fat. This workout is perfect for timecrunched adults because it only takes 20minutes. Sprint 8 is a wellrounded hiit program because it allows everyone the opportunity to tackle a hiit workout at a level thats appropriate for them. The actual sprint interval is only 30 seconds in this workout. Back squats 1x4 8 at 80%, 1x26 at 85%, 1x14 at 90%, 1x4 8 at 82. The sprint 8 exercise protocol was developed by a healthcare professional who is a certified trainer with the american college of sports medicine with 37 years of. This means that after three 20minute hiit workouts for 8 weeks, research study participants had significantly changed their body composition by reducing body fat and lowering bad ldl cholesterol levels. Synergy fitness for timecrunched adults, by phil campbell,7. Workout falling start, 3x5 yards standing start, 5x10 yards standing long jump, 3x10, maximum effort standing start, 3x5 yards crouching start, 5x50 yards hurdle hops, 3x10 yards stride length drills, 3x start drill after 20yard acceleration, sticks begin 70% of stride length and increase by 5% for each stick, 8 sticks total 10x100 yards.

Interval timer is a website that allows users to create hiit, circuit training, round, tabata or custom timers to share online with their friends or clients the website is also allows users of seconds pro to share their timers from the app with nonusers. Discover the sprint 8 training program and youll discover maximum results in minimum time. Rtv6 news brings you the best breaking news coverage in indiana. Sprint 8 training guide matrix learning center united. Sprint 8 workout promises to help you get fit fast youtube. What ever the method, the goal is to reach all four critical benchmarks during fitness training necessary for hgh release. Granted, short bursts of hard work on the treadmill can look drastically different from one day to.

Maximum speed workouts are the cornerstones of our sprint program. The amazing sprint 8 workout the perfect fat burning hiit. A short but superhighintensity workout called sprint 8 see explode into shape. When youre first starting, try varying your worktorest ratio from between 1. Sprint 8 workout promises to help you get fit fast duration. I always tell my athletes, the meets are easy after what we do daily in practice. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. Each workout contains a warmup, technique drills, training exercises, and injury prevention exercises. Interval training for maximum results, minimum time. It also provides a detailed scientific explanation of the changes that occur within the body during a high intensity sprint 8 workout. The sprint 8 exercise protocol is a novel approach to fighting obesity. Researchers show that highintensity, anaerobic fitness training makes the body produce antiaging human growth hormone naturally. Sprint 8 is an efficient, fatburning hiit workout that you can do in only 20 minutes, including warmup and cool down. Combine sprints and weight training for accelerated gains.

If you need to start at a lower intensity, this is finejust make sure you eventually get fit enough to do the sprint8. A good way to ensure continual progress is to create a periodized training program. Basic spnnt 8 a up tgin of 70 to out of short amount of time. Sprint 8 workout promises to help you get fit fast. Typically the most difficult workout of the weekthis workout is at the core of our philosophy to train all sprinter to be quartermilersfor the last portion of the season, we will break into groupsshort sprints 100m200m sprinters, horizontal jumpers, 100m110m hurdlerslong sprints 200m400m sprinters, 300m im hurdlers, 800m runners. The sprint 8 program enables whoever uses it to engage the key. So whether youre a beginner, intermediate or advanced exerciser, sprint 8 offers preprogrammed options that best fit you. Ramping up allows your body to become accustomed to your new exercise routine. The sprint 8 workout is an optimized intensitybased training program that allows you to build muscle and burn fat quickly and effectively. Ron jones, ms, acsm healthfitness instructor, corporate wellcoach. Since highintensity cardio exercises are among the best exercise for weight loss, most people see results in just 8. When you use the sprint 8 training program, people of all shapes and sizes can hit the ground running from. For this exercise, youll base everything in oneminute increments.

After each 100meter dash, you should walk back to the line slowly. The sprint 8 requires 20 minutes per bout, 3 times per week, totaling 8 hours of exercise per 8 weeks. Sprint 8 has been heralded in numerous publications, including outside, self, on fitness magazine, and oprahs o magazine, which calls sprint 8 the fastestworking workout. Since highintensity cardio exercises are among the best exercise for weight loss, most people see results in just 8 weeks or less. Finish with 4 to 6 x 20second striders on a track, flat road, field at max effort. There is a twominute warm up and twominute cool down. Aug 31, 2017 sprint 8 workout promises to help you get fit fast duration.

The sprint 8 workout when you use the sprint 8 training program you can literally hit the ground running from the start. Synergy fitness for timecrunched adults 7 has shown to fight obesity economically. Speed for sports performance sample speed training workouts the following are four sample speed workouts for the complete training year. Maximum speed track workouts are done two to three times per week. Sprint 8 is an efficient and effective way to maximize your workout and get healthy.

In the truest form, the sprint 8 workout means you progressively run 8 sprints for 60 meters 70 yards in 8 to 15 seconds with a 1. The sprint 8 workout can be performed many different ways. This is an interval workout which means you will be taking your heart rate from a quality steadystate heart rate to a much higher interval heart rate. Overall, those who are interested in adding matrix fitness sprint 8 interval training will find it to be a great solution. The amazing sprint 8 workout the perfect fat burning hiit cardio. Tara laferrara is a certified nasm personal trainer, yoga teacher, and fitness coach. A new you with less body fat, more muscle and stronger bones. Ready set go fitness sprint cardio exercise from ready set. Interval workouts increase your metabolism which then.

Using the treadmill as part of your hiit workouts is a great way to stave off boredom. The sprint 8 program is designed for healthy adults. Since highintensity cardio exercises are among the best exercise for weight loss, a lot of people see results in just 8 weeks or less. The sprint 8 short hiit workout fits in your schedule.

Successful sprint training is based on discipline and hard work. The sprint 8 interval protocol established by phil campbell has been the best protocol ive. The program had mitchell running sprints down his street four times a week, leaving him heaving for air and nearly passing out, while his neighbors looked on with bewildered amusement. Sprint 8 training guide matrix learning center united states. All of the brands products are available on the website so that users can choose a device that is most appropriate for them and their fitness needs.

Sprint 8 cardio protocol shows readers sprint intensity cardio targeting exerciseinduced growth hormone to create a new you with more energy. Its important that you take the time to warmup appropriately, and to change up your sprint workout after about 46 weeks. Running 60 meters 70 yards of a 100 yard football field and progressively building the intensity on each of 8 sprints is the basic program. Get faster for any sport with this 12week speed workout 0 shares share on facebook share on twitter if you believe doing a few sprints is the key to getting faster, you are sorely mistaken. Since 2005 when sprint 8 was introduced, many vision fitness users have been saving time and getting fit. Paige waehner is a certified personal trainer, author of the guide to become a personal trainer. Phils latest book, sprint 8 cardio protocol, outlines how to implement sprint training on the track, in a pool, on a recumbent bicycle, and on an elliptical for maximum health benefits. As a beginner its ok to break up the workout through out the day into sections. The steps are simple to understand, and its effectiveness is proven.