Any ideas for a sprinting program?

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Maybe someone knows of a good sprinting program with some added jumping routines? My focus is a more defined rock hard butt. :rolleyes:

I'm already lifting weights 3 days a week (Saturday being leg day) and have been doing cardio two days. My cardio consists of running for 30 minutes or 300 calories burned. And then some jump roping for 10 min. Not to lose weight but for cardiovascular efficiency.

So I'm thinking about replacing my boring 30 minute runs with a "sprinting program" and maybe "jumps" afterwards... keeping my time spent at the gym under an hour.

Anyone got anything?
 
Well, I will give you a website to reference... the person who gets the credit is Alwyn Cosgrove. Go to his website: ... in his site there are links at the top... in one of the links states something to the effect of 'for distance runners'.... in it he gives an intense sprint workout... along with HIIT.
 
If you're wanting a sprinting routine, that means you would want to train anaerobically rather than aerobically. Instead of just going for a 30minute run, through in sprints, make it interesting... you can do quick 5m dashes out to 200m, mix it up and do it as you want. Through in some resistance if you can. Have a band around your waist and dash for 5-10m with someone trying to hold you back. As you said, jumps, or plyometric exercises would be good. If you're wanting a firm butt do squats, but go slow down and then on the way up, push off hard and fast and jump, you can get in a sprinting start position and practice just taking off fast getting that plyometric fast movement in. There are many variations you could do =)
 
tcajim said:
Well, I will give you a website to reference... the person who gets the credit is Alwyn Cosgrove. Go to his website: ... in his site there are links at the top... in one of the links states something to the effect of 'for distance runners'.... in it he gives an intense sprint workout... along with HIIT.
Click to expand...

Ugh.. I can not find "for distance runners" anywhere on that site. And I'm really interested in reading about some sprinting programs to start out. Let me know if you have a better route to get there. Thanks again.

Also- Trainer01, thanks for the info. I truly think that I'm going to see a substantial difference in body composition by doing this.
 
Yea, you want to develop those fast twitch fibres of yours for sprinting. Interval training would be good, also what is your weight lifting routine like?

If your lifting 3xweek, i'd go for a FBW which consists of large, explosive lifts. (Squats, cleans, jerks, etc)
 
Go to his website again, in his 'articles' link the information is under 'Endurance training - a new approach'.... at the very bottom he gives the sprint workout, and in the article as a whole he explains his versions for speed work versus doing steady state cardio. Sorry that I mis labeled the information.
 
BigTomW said:
Yea, you want to develop those fast twitch fibres of yours for sprinting. Interval training would be good, also what is your weight lifting routine like?

If your lifting 3xweek, i'd go for a FBW which consists of large, explosive lifts. (Squats, cleans, jerks, etc)
Click to expand...

I'd like this sprint program to take place of my boring 30 min run. I really have my weight lifting routine where I want it but what do you think of something like this:

With all of my body parts I do 4 exercises, 3 sets, 12-15 reps.
Mon- Sprints/Abs
Tues- Chest/Back
Wedn- Legs (BB squats, lunges, deadlifts, leg press, sitting leg curls & lying leg curls)
Thurs-Shoulders/Bi's/Tri's
Frid-Sprints/Abs
Sat- Off
Sun- Off

Also- Can I do a sprinting program on a treadmill?
 
tcajim said:
Go to his website again, in his 'articles' link the information is under 'Endurance training - a new approach'.... at the very bottom he gives the sprint workout, and in the article as a whole he explains his versions for speed work versus doing steady state cardio. Sorry that I mis labeled the information.
Click to expand...

Yes, I found it! Thanks, I think that's a good one!
 
I did my first sprinting program tonight at the gym on a treadmill. It went like this:

5 min warmup
10 second sprint (8.0)
1 minute jog


I did this like 10 sets with a 2 min jog after 5 of the sets before I did the 5 min warm down. It wasn't as bad as I thought. Once I was sprinting I could have gone forever it's when I had to jog at (5.5) that it caught up with me.

Afterwards I did some jumps: lunge jump, squat jumps, frontal box jumps and jump rope.

I'd like to try doing the sprinting outside since it's hard to concentrate when you are controlling the speed on the treadmill and looking at the clock at the same time. I need to figure out how long 60m is. Does anyone know how to measure it?
 
there are so many websites for reference. Go and surf those.

thanks
 
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