Of all of the types of training that you can conjure up for your fitness bootcamp, sprinting is the most explosive.
What your bootcampers might not know is that explosive training can bring significant results to your abdominal strength and toning. I’m not talking about a casual jog around the track; instead, it’s about adding high-intensity, 100 percent effort periods of sprinting to your workouts and helping your clients master the form. The more you develop a skill for sprinting at high intensity, the more engagement those muscles receive, including glutes, legs and the core.How does it work? When you’re running, you contract your abs about 60 times for each 100 meters. Olympic sprinters cover that distance in between 44 and 47 strides, while it takes the average person closer to 60 strides to reach that distance. When you engage in sprint training, you combine engagement, tension, technique, efficiency and aggression. The more sprinting your class takes on, the greater toning their abs will have.
Why does this torch fat?
Sprinting brings you two positive effects for your abs and fat. First, sprint work that you do at high intensity boosts your metabolic rate. Second, it keeps that rate elevated long after you have done your cool down, showered, and gone on to work or out for a night on the town. This means that you are still burning calories for hours after the workout stops. Sprinting torches that layer of fat that’s keeping people from seeing your muscles, and it also tones up the muscles down inside so that, once the fat layer goes away, the muscles will show their definition.
How do I coach this effectively?
Remember — the warmup is key to avoid injury. After the workout is over, another quarter to half mile for a cool down is an excellent idea. Some additional drills that will help you warm your crew up include high knees, butt kicks, bunny hops, accelerations, skipping and other dynamic warmup moves that get their legs ready for sprinting. These warmups help your class members from pulling muscles and encountering tweaks. I’ve tweaked my hamstring twice since running bootcamps from not having warmed up properly. I remember mopping the floor after class while hopping on one leg. Not fun.
How should a trainer incorporate sprinting workouts?
Obviously, sprinting is very difficult to sustain. Even if you do put together some aggressive workouts, you have to mix sprinting in with some other exercises as well. As part of an interval training workout or a speed workout, though, sprinting is a must for those who want to make it to the next level. This means that you need to have some track workouts that mix in different types of running. Start with a quarter mile warmup, and then have your class members sprint the straight 100s on the track, while jogging on the curves to recover. Once they have some sprint endurance built up, it’s time to lengthen them a bit, like putting in 200-meter repeats interspersed with recovery periods. You’ll feel the results — not just the pain of the sprint but also the physical responses as your body adjusts to this new level of effort.
Emphasize keeping a tight core throughout the warmup. When the sprinting sessions begin, remind your clients to use their arms. It is the arms that drive the legs, and they should be at a 90-degree angle to get maximum results. Next, it is important to engage the core, so have your class members focus on that as well as the lower back, refraining from collapsing them. By keeping an upright chest and holding the core in place, your runners can significantly increase their benefits.Is it OK to use other equipment in conjunction with sprints? Equipment like dumbbells, sledgehammers, kettlebells and medicine balls can all be a part of this sort of workout. While not everyone will be ready to hold additional weight during the dynamic warmup or during part of the running workout, having them there as a goal shows those who are having an easier time at first that there is always room to grow. Use these tips to add the fun of sprinting to your fitness bootcamp. Your class members will love the results!