Search the Community

Is it worthwhile to integrate interval sprinting into F1/H1 training? If so, how many times per week would you recommend and on which day(s)? Based on the studies below I am thinking of adding 15 minutes of sprint intervals at 80% of maximal speed in a decreasing fashion (400m, 300m, 200m, 100m) at the end of H1 days preprandial. Recent studies show sprint interval training leads to a significant increase in lactate and the anabolic factors growth hormone, insulin-like growth factor-I (IGF-I), IGF binding protein-3 (IGFBP-3), and testosterone levels http://www.ncbi.nlm.nih.gov/pubmed/21785293 http://www.ncbi.nlm.nih.gov/pubmed/19057403

Hi all, I'm new to the forum here and want to say thanks for all the great information! My goals: I'm a sprinter and I do not perform leg exercises as I do enough at my athletics club. The training I do at home is what I like to call: "supplementary work". It is a mere bonus to the bulk of my training performed at my club. I specifically do the long sprints (200m - 400m) and require greater core stability and upper body endurance. I need core stability to maintain my sprinting form as the lactic acid builds up and upper body endurance to maintain an aggresive arm drive right through the line so that my stride doesn't shorten significantly. Anyway, I really like the idea of Steady State Training because I have yet to find an athlete more injury prone than myself. So, I have previously been doing basic core work such as planks, hollow holds & rocks etc etc along with high repetitions and sets of pullups and pushups. What I want to know is what is the best way to build upper body endurance as I know you guys on these forums come from a strength dominant background. Also what's your thoughts on core stability? I read that sprinters shouldn't do high intensity core training (ie strength training) and that they should do higher reps, lower intensity so as not to fatigue the central nervous system. What are your thoughts here? And here's the program I'm planning to do: (Starting Monday) Mon FSP (Following rules of steady state training) L Sit Back Lever Front Lever Planche FBE (Not sure on sets and reps yet) Pushups Rows Hanging Leg Lifts Bridges Tue FSP (Following rules of steady state training) L Sit Back Lever Front Lever Planche FBE (Not sure on sets and reps) Handstand Pushups Pullups Hanging Leg Lifts Bridges Wed (Same as Mon) Thu (Same as Tue) Fri, Sat & Sun Rest What do your think?