Sprints question

scorpio_rlr · Post by **scorpio_rlr** » Wed Sep 26, 2007 1:29 pm

Ive read the most effective way to help is sprints. As I am 3 years past an arthroscopic SX on a knee I feel is fully capable of handling that. What would be the best format or type of sprints. I was considering the Old School Basketball Baseline to Baseline Drills roughtly 5 or so back and forth at maybe 3 times a week on top of a typical 25 minute Bike or Eliptical workout. Any feed back would be much appreciated.

swanso5 · Post by **swanso5** » Wed Sep 26, 2007 6:58 pm

- only sprint on grass or track ecspecially with past knee problems
- 5 x 50m 1/week for starters with 1 - 2 other 15min HIIT sessions inside
- any wts???

scorpio_rlr · Post by **scorpio_rlr** » Thu Sep 27, 2007 9:11 am

I havn't really stepped into the weights yet. I Do Upper body Once a week and lower body one to two times a week. basic routine is 25 minutes on Stationary Bike 3 to 4 times a week, abs 4 times a week, soccer practice once a week, a match on sundays, and I mix in the occasional Upper and lower body workout usually on the nautilis circuit at gym.

What is HIITS?

Effectively I sprint on the field while playing soccer yet have endurance issues. So I will attempt the 5 x 50m probably 2 times a week. I find that I am having groin issues so I should strecth more. what would be the best stretch for this?

SarahPT · Post by **SarahPT** » Thu Sep 27, 2007 11:43 am

You said you have read sprints are the most effective way to help, but to help what?

From your other post it sounded like you haven't been exercising a lot. Sprints and HIIT are for advanced exercisers, and you really should talk to your doc before you do them because they are very intense. HIIT is basically sprints. I used to do them and found out I had a heart condition that way. I'm lucky I didn't croak. Had I gone to the doc first an EKG would have shown I should not have been doing that...

Really I encourage you to not just do sprints. It sounded like your goals are to be overall fit, not just lose weight. In that case a variety of cardio is going to give you the most all around fitness.

swanso5 · Post by **swanso5** » Thu Sep 27, 2007 7:22 pm

HIIT - High Intesity Interval Training e.g. 1min fast, 1min slow x 15mins etc

groin pulls are usually referred pain from a muscle imbalance...you probably have a tight lateral thigh structure for which you'll need some self massage foam rolling, stretch hip flexors, quads and calves as well as improving hip mobility and the most important, activating then strengthening glutes

read "get your butt in gear" for exercises and explainations

for fitness try tempo runs for 100 - 200m...these aren't flat out sprints but rather 65 - 80% runs holding the 1 speed the entire distance...the further you run the fewer sets you do