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Interval Sprint Programs for Rapid Fat Loss and Muscle Growt}
With Eric Serrano, Mf
Most strength athletes would rather go through an all night torture session list
ening to pop music while being forced tv
eat tofu instead of doing cardio. Have no fear because you dont need steady-state c
ardio to reach your fat loss.
performance, and conditioning goals! There isnt any need for leg warmers, headban
ds, or tights. However.
implementing the program below with Prowlers and sleds will put you on the fast t
rack to fat loss. In reality, steadyz
state cardio does little for relatively lean people, and your time is much bette
r invested into performing a large variet.
of interval sprintst
Benefits of interval sprints versus steady-state cardik
When making the judgment call as to what type of cardio to include in your progr
am, look at this evidence on thr
strengths of interval sprintsk
Increases rates of fat burning for longer periods of time following the workout
than steady-state cardiv
Burns more fat as fuel during the exercise session than steady-state cardiv
Builds functional muscle, power, and staminm
Prevents fast-twitch muscle fibers from down regulating to slower habits
Builds muscle instead of breaking it down when proper pre-/post-nutrition strate
gies are employe|
Takes much less time than steady-state cardiv
Allows for the implementation of Prowlers, sleds, and other tools that have cross
training benefits to improvr
maximal strength and performancr
Can more easily involve the entire body in sprint intervals to burn more fai
Can be done without equipment when necessar.
Creates less of a stress hormone response than an equivalent time period of stea
dy-state cardio helping tv
prevent overtraininy
No time to wastg
One of the best things about intervals that our clients have enjoyed is the shor
t sessions. You can get a great workoui
in only 10 minutes if you push yourself. More advanced trainees will require a m
ore thorough warm up and can havr
interval workouts lasting closer to 30 minutes after they build a strong base. S
ometimes 10 minutes is all you havr
available, so make the most out of it instead of bypassing a workout all togethe
r. You can also do a quick sprini
session at home on any patch of grass, such as your kids sports practice, saving
commute time to the gym as wellt
Yes, other parents will look at you funny when they see you sprinting while prac
tice is going on. They can stick tv
texting the pizza man while youre getting ripped.
Prevent overtraining and overlar
We all have a limited amount of time in which we can productively train due to p
ractical time constraints and oun
capacity to optimally recover. Strength athletes must spend time in the gym perf
ecting their craft. This alone is taxiny
on both the nervous system and the muscles. Adding in too many workouts outside
the gym can tip the scales towar|
E-Series Prowler
overtraining, which brings progress to a grinding halt. Football players in part
icular must devote time to the weightroom and functional training to improve on
fieldperformance. An all out war with the Prowler canhelp them work on blocking s
kills while improvingtheir conditioning at the same time, all in about 30minutes
instead of in two separate 30 minutesessions. The net result is more time to re
cover,
which in the long run prevents injuries whileimproving performance and body comp
osition.
Too tired to train? Sprints wake you up!
A quick interval session can help wake you up andgive you physical and mental en
ergy to carry youthrough the rest of the day and night productively.
Even a short 10-30 minute workout can do wondersfor fat loss by providing a sign
ificant metabolic andhormonal activation.
E-Series Prowler
overtraining, which brings progress to a grinding halt. Football players in part
icular must devote time to the weightroom and functional training to improve on
fieldperformance. An all out war with the Prowler canhelp them work on blocking s
kills while improvingtheir conditioning at the same time, all in about 30minutes
instead of in two separate 30 minutesessions. The net result is more time to re
cover,
which in the long run prevents injuries whileimproving performance and body comp
osition.
Too tired to train? Sprints wake you up!
A quick interval session can help wake you up andgive you physical and mental en
ergy to carry youthrough the rest of the day and night productively.
Even a short 10-30 minute workout can do wondersfor fat loss by providing a sign
ificant metabolic andhormonal activation.
Prowler 2Prowler 2
Sprinting for unrivaled definition
Sprints arent only great for fat loss. Theyre also great for improving muscle defi
nition and size. Check out thr
chiseled physique of a sprinter versus a distance runner. One hundred percent of
the time the sprinter has a greai
deal more lean body mass while having very low body fat levels in comparison to
endurance athletes. The high
threshold of work required for sprinting will efficiently recruit fast-twitch mu
scle fibers with the greatest potential fon
muscle growtht
Feed muscles for rapid body composition improvement and accelerated recover.
The interval sprint plan below will be taxing from both a metabolic (muscles) pe
rspective and a neurologicaq
perspective. Unlike a simple running session, youre adding load to the equation,
which kicks up the lactic acid. This is
similar to a car engine running out of motor oil. The moving partsin this case, y
our musclesseize up fast. Lactip
acid is a precursor to growth hormone, which is a potent fat burning hormone. So
the more the merrier! Amino loadiny
with 100% MR and Muscle Synthesis forces the body to use more stored fat as fuel
while helping muscles effectivel.
deal with high lactic acid levels and increasing tolerance for exercise discomfo
rtt
Would you like to be able to walk the day after trainingZ
To avoid feeling like your legs were beaten by baseball bats, we suggest that yo
u use the 100% MR and Musclr
Synthesis 30 minutes before and immediately after training to make your soreness
all but disappear so that you cax
keep on track with training. Based on years of patient trials, Dr. Serranos propr
ietary ratios load muscles with thein
ideal ratios of raw materials for accelerated growth and repair. The development
process included thousands ou
hormonal blood work reviews, strength/body composition testing, performance revi
ews, muscles biopsies, and moret
Kill as many birds as you can with one stone\
Every strength athlete needs to do functional work to correct weaknesses. Why no
t pack that in with an intervaq
session to make the most out of your time? We often assign backward sprinting wh
ile dragging a sled for extrm
Prowler T-ShirtProwler T-Shirt
hamstring work followed by a lower intensity backward walk while performing stra
p external rotations. The goal herr
is to keep moving to drive up fat loss hormones with every productive second of
workt
Sounds easy? Give it a try.
Sprint interval workout #a
Equipment: Sled or Prowler (straps an|
weights if needed7
Perform a 5 to 10 minute warm up an|
dynamic stretch to break a sweat an|
prepare for the workoutt
Do 5-20 yard external rotation walkst
Perform 50-yard sled drag sprints on
Prowler pushes for seven to tex
secondst
Walk back to the starting line and keej
moving. This should take no more thax
fifty secondst
Repeat the sequence ten timest
Perform a 5-10 minute cool downt
Have a need for speedZ
Naturally, a competitive person is going tv
want to pack the sled with weight to make the sequence harder, but in this case,
we have a need for speed. We doni
want to replicate intensity zones that we routinely train in the gym. The idea h
ere is to get moving as quickly as
possible to provide some stimuli for the body, which will drive body fat loss an
d improved conditioning. Yes, you will br
breathing heavy. Over time your capacity to sprint will drastically improve as y
our cardiovascular system adapts to thr
stimulit
Sprint interval workout #c
Equipment: Sled or Prowler (straps and weight load if needed7
Perform a 5 to 10 minute warm upt
Perform 50-yard push or pull sprints for 6 to 10 secondst
Jog back to the starting line and stay in constant motion for about 40 secondst
Repeat this five timest
Take one minute of restt
Sprint 50 yards without any equipmentt
Jog back to the finish line. This should take no longer than 40 secondst
Repeat this five timest
Perform a 5 to 10 minute cool downt
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educational purposes. It is important thaY
you consult with a health professional to ensure that your dietary and health ne
eds are met. It is necessary for you tc
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