20 100-yard sprints for cardio

[M4A1 Widowmaker]

Quick rundown:

-Been doing HIIT (30 sprint/30 jog) for 12 minutes w/ 3 minute WU and WD

-Getting bored with it...not seeing fat loss/increased recovery anymore

-Used to do 20 100-yard sprints for lacrosse conditioning, responded well to them

-Looking to lose fat and increase cardio conditioning

I would sprint the length of a football field (100 yards), walk back to the start (recovery time), and go again. Any thoughts? Also, let me know if you think the quantity should be raised or lowered. I realize that this is over a mile but I'd rather sprint than jog.

[marblehead]

That is going to be one brutal workout.

It will definatly be difficult.

I would say 60-90 seconds for recovery.

[M4A1 Widowmaker]

That is going to be one brutal workout.

It will definatly be difficult.

I would say 60-90 seconds for recovery.

Agreed, it's not going to be fun but I think it will get some good results.

Other opinions?

[NY Money Mike]

I like it, if you get bored of that or want a bit more of an interval type thing. What I used to do for soccer is, find a track:

rotate between: Jog,Spring,Walk. You can break it up however but I would sprint both straight aways and walk one curve and jog the other. And then when that would get too hard, I'd witch to more jogging/walking less sprinting. I would usually do 1.5 -2 miles like this and then vomit

[FlyingIllini]

I think doing sprints is a great idea. Takes me back to HS football days... do a bunch of sprints then follow up with some jogging.

[Stock350i]

I do sprints to keep my run time down. Im in the military so thats one thing I have to consider when working out is cardio.

If youre trying to lose weight, cardio cardio cardio. Run it off. You can go on a five mile run weekly. Just jog it at a good pace and eventually you'll start seeing progress.

[I dont work at Ballys]

thats a total sprint distance of 2000m... or a mile and 1/4. pretty brutal, but if it worked for you in the past...

in Ranger bat we used to run the track 1x a week, we would walk the corners, meaning, sprint the straight, walk the bend and repeat. so it ended up being 100m dash, 25m walk, 50m dash, 25m walk, etc...i dont remember how long we would do this for though. stadium stair sprints might be a good change of pace too.

[heatwave13]

Brah, that sounds brutal. It reminds of what I read about Alabama football coach Nick Saban. Back when he was at LSU, during spring/summer workouts, he would have the players run up to 25, 110 yard sprints....like going from goal line, down the field, through the other end zone. They called it "The 4th quarter drill" or some crazy crap like that. I'll bet those guys would throw up a lung doing those drills...........

[NY Money Mike]

thats a total sprint distance of 2000m... or a mile and 1/4. pretty brutal, but if it worked for you in the past...

in Ranger bat we used to run the track 1x a week, we would walk the corners, meaning, sprint the straight, walk the bend and repeat. so it ended up being 100m dash, 25m walk, 50m dash, 25m walk, etc...i dont remember how long we would do this for though. stadium stair sprints might be a good change of pace too.

Stolen from me....I thought people were watching

[I dont work at Ballys]

Stolen from me....I thought people were watching

it was a recon mission, we had a chance to take you out but our sniper got startled... i mean, wow strong coincidence!

[labradarep]

I wouldn't jump right in to 20 - 100 yard sprints.
You should gradually build up to that number.

EG: If you are doing sprints 2-3 times a week

week 1: w/o#1: 5 - 100 y sprints( walk back inbetween)
w/o#2: 6 -100y
w/o#3: 7 - 100 y

Week 2: w/o#1: 6 - 100y
w/o#2: 7 - 100y
w/o#3: 8 - 100y


**Bump up the number of sprints by 1 each w/o & start each consecutive week at 1 sprint rep higher on the first w/o. ( Hope this makes sense)


200 & 400 y sprints work even better. I would only work up to about 6-8 for 400y sprints. (2 min rest between sets)

[KaBone]

The sprints should definitely take care of the cardio part. Fat loss would also be tied in with your diet. If you get bored with the sprints, change the workout, or do what I do. Challenge people to a race. Join a lacrosse league and play.

[I dont work at Ballys]

The sprints should definitely take care of the cardio part. Fat loss would also be tied in with your diet. If you get bored with the sprints, change the workout, or do what I do. Challenge people to a race. Join a lacrosse league and play.

you challenge random people to races? thats awesome.

[brad71983]

you challenge random people to races? thats awesome.

i personally go for the old haggard types

[M4A1 Widowmaker]

I do sprints to keep my run time down. Im in the military so thats one thing I have to consider when working out is cardio.

If youre trying to lose weight, cardio cardio cardio. Run it off. You can go on a five mile run weekly. Just jog it at a good pace and eventually you'll start seeing progress.

Yeah, I gotta keep cardio in my workout otherwise my squat/DL numbers start to drop fast because I don't get enough oxygen. I can't run distance though. Once I get over a mile, I just die so I just stick to sprints.

thats a total sprint distance of 2000m... or a mile and 1/4. pretty brutal, but if it worked for you in the past...

stadium stair sprints might be a good change of pace too.

Yeah, I'll definitely give those a shot...break into our stadium, run the steps, then run from the cops. Hardcore.

Brah, that sounds brutal. It reminds of what I read about Alabama football coach Nick Saban. Back when he was at LSU, during spring/summer workouts, he would have the players run up to 25, 110 yard sprints....like going from goal line, down the field, through the other end zone. They called it "The 4th quarter drill" or some crazy crap like that. I'll bet those guys would throw up a lung doing those drills...........

Yeah, I've done those too. Full field ladder races with a partner too. Sprint GL to GL and back, then your partner does it, then you do it twice, then partner does it twice, all the way up to 8 lengths of the field and back down. BLOWS but if you want to punish players, that's the best way to do it.

I wouldn't jump right in to 20 - 100 yard sprints.
You should gradually build up to that number.

200 & 400 y sprints work even better. I would only work up to about 6-8 for 400y sprints. (2 min rest between sets)

Normally I wouldn't but I've been doing hard HIIT for the past 2.5 months 3x a week and I've hit a kind of plateau. My cardio shape is pretty insane for my size, I'm just bored of it so I want something new. I would definitely do 200s/400s but I have nowhere big enough to do em in a straight continuous line (no street).

The sprints should definitely take care of the cardio part. Fat loss would also be tied in with your diet. If you get bored with the sprints, change the workout, or do what I do. Challenge people to a race. Join a lacrosse league and play.

My diet is pretty much locked down except for an occasional (1-2x a week) cheat meal and some weekend boozing. I am in fall-ball season right now for my school's lax team but we only practice 2x a week and have games 1x a week.

I usually challenge people to fights...especially after alcohol has been introduced into my system. Does that count?

Thanks for all the help guys. I'll post up here later with my thoughts on the volume, etc.