Sprinting is a very primal activity. The ability to be able to move quickly to capture prey, save oneself or save another is an important skill to have.
This sprint workout is an adaptation of my interval technique in which one person runs while the other rests. Make sure you have your running shoes on too so that you can push your clients along on each interval.
Partner Interval Sprint Workout
Goals: Speed, Cardiovascular Endurance
Duration: 1 hour
Equipment: Cones, Mats (for stretching), Interval timer
Warm Up
Take clients on a 5 minute jog. Incorperate butt kicks, warrior lunges, carioca’s, dead leg running, bounding and power skips.
Spend a few minutes going over sprint safety.
Sprint Drill
Clients pair up with someone of a similar running fitness (use their last fitness test results). Client A runs as far as they can in a straight line (or around an oval) in 2 minutes. Client A then rests for 2 minutes while client B attempts to reach them within the next 2 minutes. This is one interval, continue for a total of three or four times.
Once completed change the interval time from 2 minutes to 1 minute. This time have client B set the distance with client A trying to catch them in the second minute. Run four rounds.
Judge your clients fatigue level, if you deem them still able, continue with a round or two of 30 second intervals.
Finisher/Overtime
Pair clients up with someone of a similar fitness level in pushups (once again use their fitness test results). Client A will attempt to complete as many pushups in 20 seconds as possible. Then client B attempts to beat that score in the next 20 seconds. Then client A and so on.
The drill ends after 6 attempts each (or as many attempts as you can fit into the remaining time)
Cooldown
Jog around oval, Stretch.
Image: bleublogger
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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