the death crawl
Published: Thu, 05/15/14
Let me jump right in. You know what gives you
the BEST bang-for-your-buck results in the
LEAST amount of time?
Sprints.
Whether it's hill sprints, timed sets, shuttle or any
other variety, using sprints is the FASTEST way to
burn off nasty fat.
Plus, you'll dominate your workouts because your
conditioning goes through the roof.
Just look at the shredded athletes you see every day
in just about any sport. You don't see them on an
elliptical. They're giving it all they got using short
bursts.
Now are sprints just for athletes?... NO WAY. That's
what most people don't realize...
To LOOK like an athlete, you must TRAIN like one.
Sprints are like finishers, but take some patience. You
see, sprinting (or any of the alternatives) is very demanding
on both your nervous and muscular systems.
So, that's why you need to rest MORE between sprints
so you can go "all out."
Be sure to warm up properly. You can do a simple
bodyweight circuit of Bodyweight Squats, Pushups
and Leg Swings 2-3 times.
Then, you'll need to do SPECIFIC SPRINT warm-ups.
This will ensure you prime yourself and get the most
benefits out of the sprints.
The harder you go, the more you burn.
ONE sprint at about 50% of your max intensity (rest 1 minute)
ONE sprint at about 60% of your max intensity (rest 1 minute)
ONE sprint at about 70 - 80% of your max intensity (rest 1 minute)
Now you're ready to melt fat. Drills like this can bust
through ANY plateau and burn fat FASTER than ever.
It's the perfect way to give your joints a break from the
gym, too. Just use 3 workouts a week.
Alright, let's rock this!
Do the following superset as many times as possible in
10 minutes, resting only when needed. Once the 10 minutes
are up, rest 1 minute and move into the next superset.
1A) Sprint (10 secs)
1B) Alternating Prisoner Lunge (10 reps per side)
Do the following superset as many times as possible in
10 minutes, resting only when needed. Once the 10
minutes are up, you're done!
2A) Sprint (10 secs)
2B) *Bodyweight Death Crawl (6 reps - pictured below)
THAT'S how you train like an athlete to look like an athlete.
Bonus tip - rest at least 30 seconds before each sprint and
you'll get more of out of your sprints. Although you rest more,
you burn more calories because you'll be working at your highest
intensity.
Let the amateurs crowd the treadmills and ellipticals...
you're better than that.
the BEST bang-for-your-buck results in the
LEAST amount of time?
Sprints.
Whether it's hill sprints, timed sets, shuttle or any
other variety, using sprints is the FASTEST way to
burn off nasty fat.
Plus, you'll dominate your workouts because your
conditioning goes through the roof.
Just look at the shredded athletes you see every day
in just about any sport. You don't see them on an
elliptical. They're giving it all they got using short
bursts.
Now are sprints just for athletes?... NO WAY. That's
what most people don't realize...
To LOOK like an athlete, you must TRAIN like one.
Sprints are like finishers, but take some patience. You
see, sprinting (or any of the alternatives) is very demanding
on both your nervous and muscular systems.
So, that's why you need to rest MORE between sprints
so you can go "all out."
Be sure to warm up properly. You can do a simple
bodyweight circuit of Bodyweight Squats, Pushups
and Leg Swings 2-3 times.
Then, you'll need to do SPECIFIC SPRINT warm-ups.
This will ensure you prime yourself and get the most
benefits out of the sprints.
The harder you go, the more you burn.
ONE sprint at about 50% of your max intensity (rest 1 minute)
ONE sprint at about 60% of your max intensity (rest 1 minute)
ONE sprint at about 70 - 80% of your max intensity (rest 1 minute)
Now you're ready to melt fat. Drills like this can bust
through ANY plateau and burn fat FASTER than ever.
It's the perfect way to give your joints a break from the
gym, too. Just use 3 workouts a week.
Alright, let's rock this!
Do the following superset as many times as possible in
10 minutes, resting only when needed. Once the 10 minutes
are up, rest 1 minute and move into the next superset.
1A) Sprint (10 secs)
1B) Alternating Prisoner Lunge (10 reps per side)
Do the following superset as many times as possible in
10 minutes, resting only when needed. Once the 10
minutes are up, you're done!
2A) Sprint (10 secs)
2B) *Bodyweight Death Crawl (6 reps - pictured below)
THAT'S how you train like an athlete to look like an athlete.
Bonus tip - rest at least 30 seconds before each sprint and
you'll get more of out of your sprints. Although you rest more,
you burn more calories because you'll be working at your highest
intensity.
Let the amateurs crowd the treadmills and ellipticals...
you're better than that.
Keep training hard,
Mike Westerdal
CriticalBench.com