Sprints and Size

[Tgann]

Hi

I've completed one cycle of the Total Body Training routine, which was mint. Managed to put on some good all over size, so I've decided to stick with this plan.

I now want to include some sprints to support my training but do not want to lose any size, I hate running long distances but wanted to know what are the key benefits of sprint training? Also are there differnet variations of sprint training (like hill sprints etc.) that relate to specific goals like putting on size. Would be good to hear from anyone who uses sprints. Also what are the implications on the body, are they good for people on a bulk or people wanting to lose weight.

I'm sure I've read on here they are great for adding size to the legs when combined with good heavy leg training.

Cheers

Tom.

[dope540]

i use suicide sprints for conditioning as i dont have any hills nearby. quick, brutal workout

[MJ.23]

Imo (and if you have the funds/space) sled sprinting is my favourite sprint variation. It is usually done incorrectly by most people who just pile on weight and it turns into a sled drag.

The next best one to this would be hill sprints (you could wear a backpack with some water bottles in comanight2 style)

[comanight2]

Arrr I be running up hills with water bottles in me bag!

It is a man-maker. Find that it has good carryover benefits for almost everything I do.

[SpiderDan]

Quote

Imo (and if you have the funds/space) sled sprinting is my favourite sprint variation. It is usually done incorrectly by most people who just pile on weight and it turns into a sled drag.

Guilty! - I just like piling on the weight, admittidely it can become a slog by the end of a 30m stint but at least I know Im working hard!

Anyway Tgann - you should sprint, I think everyone should be able to run fast over short durations.

It'll aid with nutrient partitioning and give a good boost of anabolic hormones.

[Odevans]

I do sprint circuits on my off days. They probably cause more pain than my weight training! Do you guys just use a normal sled? What's your set up?

[SpiderDan]

We've got a beaverdrag (from beaverfit) sled at our gym.

I just attach a nylon rope with some hooks on the ends, behind my neck and around the shoulders. I do put a towel around the rope though otherwise I get massive nylon burns.

Start with just empty sled for a couple of runs then just ramp up the weight.

[MJ.23]

I have been meaning to include sprints back into the training but it is finding time at the moment.

I purchased a sled (with harness) for quite cheap actually. Some places will charge ludicrous amounts for a sled with no harness!

From a few papers I have read on the subject; it seems 12% of ones bodyweight is adequate to place on the sled. The problem is, this is for sprinters who are always running in a straight line.

For other athletes looking for the benefits of sprinting a mixture of heavy sled drags (facing forward) and 10 yard and 40 yard sprints will teach the acceleration principles, positive shin angle and the important lean forward; as well as hammer the CNS.

You can make a sled out of an old car bonnet and a NFL or hockey harness. Could work out pretty cheap,.

[lloydy]

Dope, what kind of suicide sprints do you do? I sprint to each line (22m, 50 , 75, 100) jogging back each time for recovery. I was thinking of down a down/up at each line.

[srobery86]

Ive made my own sled before when I was doing them. Its basically free:

Get an old tyre (if you go to a garage specialising in tyres and brakes etc they usually have loads and will give them away) - free
Old kickboxing belt tied round the tyre
Thick rope to whatever length you need, attached to the belt which is attached to the tyre
Another kickboxing belt tied round the other end of the rope, use this as your harness
Put plates on the tyre or a sandbag inside it
Works really well - also found online you can use chain instead of rope and all kinds of variations etc...