Complete Sprint
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Complete Sprint
Sprint For Strength, Power and Life
When I was sixteen a group of joggers would invite me to run with them on Saturday mornings. They were in their late fourties and early fifties and informed my impressionable young mind that endurance was the key to life. I took them up on their offer and joined them for the five mile jog religiously. The time frame was the late sixties when it was still an oddity to run the streets. I followed their lead and we would all meet at the local "Y". Without a stretch we would begin with a slow jog and remain at that pace for the run's entirety. There were slight variations but nothing to get your fast twitch fibers excited about. It wasn't all for naught since I did achieve a proper base for endurance but it would be of no help for my football career.
I learned the hard way that this wasn't the workout a two hunderd and fifteen pound linebacker needed for his resume. While endurance plays a role in all aspects of conditioning and jogging has it's place, nothing beats the dynamics of sprinting. Sprint workouts became the norm for me after my inaugural college football training camp. While I would still do some distance work in the future I decreased my mileage to three miles at most under twenty minutes, or didn't consider it a workout. The running workout I describe in the following paragraph was completed at my local park but you can improvise and achieve the same results anywhere if you're innovative.
Most individuals don't enjoy sprint workouts because of the toll it takes on the body and the extra sustenance required to stay in the game mentally. I'm no different but came to realize the rewards are more beneficial both physiologically and aesthetically. I would shake my body out and stretch before I strided a foot. This stretch is only mild because my muscles hadn't been heated up properly. I would stride about a hundered and fifty yards or the length of a football field because there was one available at this facility. Running on grass is easier on the joints so if the situation presents itself use it. After four strides (running about half to three quarters speed) I would stretch out my leg muscles in earnest now that they were heated properly. Being a glutton for fitness I would include a set of 30 push ups and add a set of ten chin-ups at the nearby bar. (This park was like a home gym) At this point I did eight hundred yard sprints from three quarters to full speed. In my later years (fifties) I would have to run one and walk one rather than just take a fifteen second break. After the hundreds I sprinted one forty yard dash and walked back, repeating for eight repetitions. Eight twenties followed in rapid succession. I would then work my hip rotation by sprinting five yards and make sharp cuts both right and left for ten yards. I completed the workout by sprinting a lap around the field at full speed and walking and stretching for one.
This is not a routine you can handle on a daily basis but complete once or twice per week and I guarantee you will add muscle, shape and power to your legs. If not the "Fighting Fireman" will clean your home for a week.
About the Author
Dennis Reilly is a former professional athlete in both football and boxing. Reilly coached football at both the high school and college level and boxing for fitness fanatics after he retired from that sport. He now writes, distributes and educates all individuals intersted in an optimal fitness lifestyle at www.absoluteintensity.com. Dennis was a group fitness instructor for over 17 years at N.Y. Health and Racquet Club and numerous gyms and clubs around the country.
Is it possible for Usain Bolt to complete a 200m sprint before a six year old finishes a 100m sprint?
Hi, I'm a big fan of Usain Bolt. I was wondering whether it would be possible (using calculation) for Bolt to finish a 200m sprint (his official speciality - not the 100m) before the average six year old can finish the 100m (again, calculation is needed for the average 100m time for a six year old)? I know this is an out-of-the-blue sort of question, but I wanted to get a good idea of Bolt's speed compared to others. I also wanted to know what the highest age of an average child that Bolt could beat using the same method was. Thanks for reading and all your answers.
Lets say the 6 yr old 25m is about 5 seconds. That'd mean that it should take them 20 seconds to complete the 100m, when Usain Bolt's 200m record is 19.31 seconds. But of course, hewon't get that all the time.
For most 6 year olds that I have seen they would not finish the 100 before Bolt finished the 200.
Different people run at different speeds so the question as to the oldest age that he could be is not going to have an answer.
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