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Just How Powerful Is Sprinting For Your Fitness Program?

Just How Powerful Is Sprinting For Your Fitness Program?

  1. Are you looking to either incorporate sprinting into your training for the first time in a while, or are you considering including more sprint work in general? 
  2. Are you unsure of how to approach a smart sprint program for yourself? 
  3. Do you feel you need to be looking for a different way to train your body for some big results? 
  4. Are you interested in building a more lean and stronger athletic physique?
  5. Are you looking to enhance your ability to function and recover faster in the weight room? 

Trust me sprinting is one simple, cheap, and effective way to optimize your body’s fitness unlike any other form of conditioning. In fact, if you look at the 7 foundational movements consisting of the push, pull, squat, lunge, twist, bend, and gait…your gait is one of those movements and sprinting is essential for optimizing your gait. This will make you more optimally functional from head to toe.

Sprinting 101 

Sprinting is an extraordinary skill that you can leverage for improving your fitness and performance. I get it…I mean if you want to build a body that can “go” on the field of play, or in life then you’ve got to learn how to sprint.

Brandon Richey student Jeff Luk getting in sprinting drills on a field and decelerating as he approaches a cone on the ground.

Jump on my 30 Introductory HIIT workouts by clicking the image here above. Picture courtesy of Brandon Richey Fitness strength student and Jiu Jitsu competitor Jeff Luk getting in his sprinting before competition.

Proper sprinting requires progression just like your technique for any other lift, or movement. You can leverage sprinting for speed development, speed conditioning, or for just blowtorching some serious bodyfat.

If you want to really challenge yourself and truly transform the way you look and feel you’ve got to start including sprint work.

Sprinting: A Good Option For HIIT 

This is also great exercise to use for HIIT workouts. The key to this (like weightlifting) is understanding how to effectively progress yourself in order to safely and optimally yield the desired result you want most.

Hell if you ask me sprinting is one the best things you can do to speed up the development of lean muscle mass. Because of the more intense nature of sprinting you end up throwing your nervous system into overdrive which in turn stimulates massive blood flow throughout your body.

When this happens your pituitary gland jumps into action flooding your bloodstream with HGH allowing your body to better adapt to the stress you’re placing it under with the movement.

This physiological response is absolutely profound when looking at the results you will yield from incorporating this activity into your training on a regular basis. In fact, I’ve had hundreds of students along with myself to achieve some profound results from doing this a couple of days a week on a consistent basis.

Like anything the key to doing this revolves around you being able to manage your volume, intensity, and variation in order to achieve optimal results. I’ve also found that the best results come when you combine sprinting with a smart and well planned strength program throughout the week.

Smart Sprinting Strategies You Can Apply To Start

With that being said here’s some simple strategies to ease yourself into sprinting…

Brandon Richey performing linear sprinting on the field in the summer at Blackburn park.

Take advantage of the Brandon Richey Fitness discount bundle offer now by clicking the image above. The offer includes 30 day bodyweight, 30 day HIIT, and 30 day kettlebell. Photo: This pic was taken the summer of 2018 at Blackburn Park in Dunwoody, Georgia. I’m going to try to make it back out there this Summer for some sprint training.

1. Partial speed: These are sprints that you perform where you DON’T run with all out effort, but rather gauge your intensity to dial in your movement. You may perform these at either 50% or 75% speed depending on how much experience you need to get back into the movement.

2. Build ups: These are sprints that you perform by starting out your sprint runs at a lower speed and then gradually build up to full speed as you approach the end of your sprint distance.

3. Uphill sprints: These are great for challenging your conditioning. Ideally you want to find a hill with a gradual increase in the grade. Hill sprints will test your physical and mental limits in a hurry.  You’ll torch some serious calories which results in more athletic lean muscle development.

4. Smart Progression: This involves you getting a handle on your volume and intensity. As an example let’s say you progress to being able to knockout 10 sprints for a 100 yards. This would total a 1000 yards of sprint work.

In order to progress this you can either add to your overall volume by doing more 100 yard sprints, or you can intensify the sprints you are doing. You can do this by simply loading your body with a weighted vest to increase your work capacity. Another option would be to refer to #3.

With hill sprints you can also apply tactics #1 and #2 mentioned here above.

Sprinting: The Takeaway

Be smart in your approach just like you would with any other movement when it comes to sprinting. Sprinting is very powerful when it comes to your fitness and performance results!

How many days a week do you currently include sprinting into your own training? 

Are you progressing your sprinting for optimal results? 

Post up in the comments below. 

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Muay Thai champion and Brandon Richey Fitness student Jeff Perry demonstrating how to be functionally strong with a Thai knee strike

Related Articles: 

Sprint Workout Progression For Your HIIT Training 

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How To Enhance Your Fitness And Physical Work Capacity

3 Top Conditioning And HIIT Workouts For MMA And Combat Fitness



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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