Strength Training: 3x5's
MetCon: Shuttle Sprints on the gym rooftop, 6 rounds x [40-seconds running + 60-seconds rest]
BB: 4, 5, 5, 5, 5, 5 lengths
DF: 5, 5, 5, 5, 6, 5.5 lengths
KD: 5, 6, 6, 6, 6, 5.5 lengths
KE: 4, 5, 5.5, 5.5, 6, 6 lengths
Why do we regularly include sprinting in your program? There are so many reasons! Read this:
Lose Fat, Save Time, and Improve Conditioning with Sprints
"[A] new study found that high-intensity training will increase both anaerobic and aerobic capacity more than steady-state exercise."
To be specific, the study compared the results of
sprint training vs. endurance running, to conclude that sprinting . . .
- leads to more significant fat loss than endurance training, as it trains the body to use fat for fuel;
- continues to burn fat even after the exercise session ends (post-exercise oxygen consumption);
- more greatly improves cardiovascular markers like resting heart rate and peak oxygen consumption;
- spares muscle and elevates growth hormone;
- improves distance running performance leading to faster finishing times;
- and "can produce better results than endurance exercise in less training time."
The only drawback, as you all know well, is that "sprint training is
mentally challenging." :-)
