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     Fitness Tips For 6/4/2014
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Sprinting Workouts for Bodybuilding
Like weight training, sprinting is a high reward/return exercise. It
involves the anaerobic system at the highest level of output - which
is tough.  But it also provides the quickest and most impressive 
gains. And being able to sprint translates into a body in the 
ultimate condition. 

Sprinting, like weightlifting, benefits from a good warm-up period. 
Start off with a hard sprint and you may injure yourself, such as 
pulling a hamstring. Instead, ease our body into the all out 
sprinting routine by a step-up process. Sprint coach Phil Campbell 
has a great way to graduate into full sprints. Start your first 
sprint off at just 50 percent of your maximum sprint speed. From 
here, perform your next sprint at 65 percent full speed levels, and
the third sprint at 75 percent effort.
  
By stepping up your sprint output a bit each sprint you help the body
get ready for the hard core all-out sprints to follow. Finish the 
workout off with several of these hard core sprints.

When you sprint, Campbell notes it is best to gradually move up into
the upright position instead of immediately popping up. He points out
that this is like the rise of an airplane - at an angle. That angle 
is also better for the sprinter.  So start low, stay low, and 
gradually come up into the upright position.

For propelling your body forward as fast as possible, look to the 
arms - specifically, the elbows. The faster you pump your elbows, the
faster a sprint groove you will get into.  So don't think that great 
sprinting is just about the legs (and the legs do play the majority 
role for power output) but also bring in the arms to generate that 
past pumping action of all of your limbs. Fast elbow action really 
enhances your speed output. 

As you get into the upright position and start pumping away, relax a 
bit. You can get too tight.  Run fast, but don’t run super hard. 
Relaxed running helps you get into that groove of breathing, pumping 
the arms and moving quickly without excess strain. How do you know if
you are there? Your face will tell you - is it relaxed or strained?

Sprint training is fantastic for building the power center of the 
body. Most sprinters are in incredible condition and you will be too 
if you sprint. And if you sprint, sprint with power.


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Sprinting Workouts for Bodybuilding

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