sprint drills and cardio

[KarateKid7]

can someone advise me or point me towards some decent/ effective sprint training to increase my speed...and some decent jogs to improve my cardio (like rest times and specific distances etc) i have access to a very big park (about 2-3 football pitches) and thats pretty much all i got. thanks

[ninjanurse]

Try H.I.T.T. training (google it for the details). Basically you sprint for 30 seconds, jog for 30 seconds, sprint for 30 seconds, and so on. When I ran cross country in HS we did the same thing only for quarter miles.The coach called them "Fhartlick's" (sp?) (named after the guy who invented the method) but that's not what we called them!

[AnonymousOne]

Sprint training is far more important to a fighter than steady state running.

If you want great detail on this type of training; get the manuals from the eminent boxing coach Ross Emanait at https://www.rossboxing.com

Depending on your level of fitness, try this:

Warm up

Sprint 100 metres

Walk back to start

Sprint 100 metres

Walk back to start

Sprint 100 metres

Walk back to start

Sprint 100 metres

Walk back to start

Sprint 100 metres

Walk back to start

Sprint 100 metres

Walk back to start

As your fitness improves lengthen the distance to 200, then 400, then 600 then ultimately 800 metres.

You can also replace the walk with all kinds of exercises like burpees, pushups, V ups, star jumps etc.

You can also do Pyramid sequences:

Sprint 800 metres

Walk back to start

Sprint 600 metres

Walk back to start

Sprint 400 metres

Walk back to start

Sprint 200 metres

Walk back to start

Sprint 100 metres

Walk back to start

Later, you can perform these sequences in up hill sprints.

You'd Better Do Your Roadwork - http://www.rossboxing.com/thegym/thegym1.htm