Sprinting will reduce body fat and strengthen you more than long distance running due to the maximal recruitment of muscle. Sprinting activates more human growth hormone and testosterone and strengthens your skeletal muscles. The benefits of sprinting are endless. Let’s even look at a chicken for example.

Sprinting the Florida Way – Sprint Training Workoutsby Mike Holloway, Head Track Coach, University of FloridaFall Training (Base Period) 6 - 10 WeeksMuch of our time in fall training is spent conditioning the body and teaching drills that help develop proper sprint mechanics. I also try to introduce exercises that help to develop and improve the athlete's technique, stride length and stride frequency. Circuit Training plays a big role during this phase, we do this not only to help increase that athletes fitness level, but also to help develop the proper sprint mechanics that are so vital at the end of the race.Training PhaseOur emphasis here is again on developing speed and conditioning the body and the mind to hold that speed. The thing that I try to stress to my athletes is that we are preparing for our championships season, that we are working towards weekly progress and building towards an explosion at the Conference and National Meets.Championship SeasonThe emphasis during this phase is on resting the athlete in hopes that they will have their best performances at our championship meets. I make concentrating on technique a premium during this phase, as the athlete becomes more rested, the technical side of their efforts become easier to achieve.Sample Workouts (100 - 200)Mon.

While this adventure is designed for solo play, it can be easily tailored to work with any gaming group.The adventure is written with a gripping and dramatic narrative, combining a multitude of different responses that will impact NPC attitudes and outcomes in the story. You will fight monsters, you will create allies, and you will come face to face with creatures birthed from dark sorcery.Check it out and let me know what you think! Dungeons and dragons solo adventures 4e pdf to word online. My first adventure, Dark Sorceries, has been published on the Dungeon Master's Guild! This solo adventure takes 2-4 hours to play, and is designed to take a 2nd-level character all the way to 3rd-level.

5x20, 4x30, 3x403x30, 3x40, 2x50, 1x605x30 (2 sets)Tues. 6 x 250 (35 - 28 @ 200) 2 min rest300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest3 x 500 (500 walk rest)500 - 400 - 300 - 200 (walk what you ran for rest)Thurs. 4 x 100 (25 sec rest) 2 sets (full recovery between)Run 100 (walk back 50) Run 100 (cover full lap)200 (30 sec rest) 2002 x 352 (full effort) full recoveryThe intensity and times of these runs will be determined by the target times for your athletes.Sample Workouts (400)Mon. 5x20, 4x30, 3x403x30, 3x40, 2x50, 1x605x30 (2 sets)Tues. 6 x 250 (34 - 27 @ 400) 2 min rest300 (45 sec rest) 300 (3 sets)350 (60 sec rest) 350 (3 sets)3 x 500 (500 walk rest)600 - 500 - 400 - 300 - 200 (walk what you ran for rest)Thurs. 4 x 100 (25 sec rest) 2 sets (full recovery between)200 (30 sec rest) 200 - 2 sets (full recovery between)250 (40 sec rest) 150 - 2 sets (full recovery between)300 (45 sec rest) 100 - 2 sets (full recovery between)2 x 352 (full effort) full recovery betweenThe intensity and times of these runs will be determined by the target times for your athletes.Sample Fall WorkoutsMon.

SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/5 x TAPE & ACCELL DRILL/5 X 20 (3 POINT STANCE) 2 SETSMED BALL CIRCUIT/GRASS COOLDOWNTues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS35 MIN CIRCUIT (A)/MED BALL CIRCUIT/GRASS COOLDOWNWed. ACTIVE RECOVERYThurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/5 X 20 (3 POINT STANCE) 2 SETS/MED BALL CIRCUIT/10 DIAGONALSFri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS5 X TAPE & ACCELL DRILLS/12 DIAGONALSSat.

ACTIVE RECOVERY-Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/5 x TAPE & ACCELL DRILL/5 X 30 (3 POINT STANCE)BOX DRILLS/MED BALL CIRCUIT/10 DIAGONALSTues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS6 X 600 (1:45 - 70 @ 400) 400 WALK RESTWed. ACTIVE RECOVERYThurs. LONG WU/HURDLE DRILLS/STRETCH/DRILLS8 X 300 (NO TIME JUST SMOOTH & CONTROLLED WORKING ON TECHNIQUE//MED BALL CIRCUIT/GRASS COOLDOWNFri.

SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/35 MIN CIRCUIT (C)/MED BALL CIRCUIT/12 DIAGONALSSat. ACTIVE RECOVERY400Sample Training PhaseMon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/5 x TAPE & ACCELL DRILL/6 FORM STARTS ( 20m)4 X 40, 4 X 50, 3 X 60 (3 POINT STANCE)6 X 50m SINGLE LEG HOPS (3 EACH LEG)MED BALL CIRCUIT/GRASS COOLDOWNTues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS500 - 400 - 300 - (56 400 BASE) WALK WHAT YOU RAN FOR RESTMED BALL CIRCUIT/GRASS COOLDOWNWed. ACTIVE RECOVERYThurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/6 FORM STARTS (IN TURN)/200 (22 OR BETTER) 30 SEC - 2002 SETS - FULL RECOVERY BETWEEN/MED BALL CIRCUIT/GRASS CDFri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS12 X 100 (14) 30 SEC REST/MED BALL CIRCUIT/GRASS CDSat.

ACTIVE RECOVERY-Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/5 x TAPE & ACCELL DRILL/6 FORM STARTS (20m)3 x 40, 2 x 50, 2 x 60 (3 point stance) 2 setsB8 x stadium hops (2 sets)/MED BALL CIRCUIT/GRASS CDTues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS3 X 600 (1:26 - 57 @ 400) 600 WALK RESTMED BALL CIRCUIT/GRASS CDWed. ACTIVE RECOVERYThurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS4 FORM STARTS/300 (33 OR BETTER) 45 SECS - 100 (FULL EFFORT)2 SETS - FULL RECOVERY/5 X SLJ & STJ/MED BALL CIRCUITGRASS CDFri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS12 X 200 (26) 200 WALK REST/MED BALL CIRCUIT/GRASS CDSat. ACTIVE RECOVERY400Sample Competition PhaseMon.

SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS4 FORM STARTS (20 m - TURN) 4 X 40 (BLOCKS - GUN - IN TURN)3 X 70, 2 X 80 (3 POINT STANCE) 4 X 50m (BOUNDING)Tues. Bx hybrid (free version download for mac pro. LONG WU/STRETCH/DRILLS/5 X TAPE & ACCELL DRILLS3 X 500 (56 400 BASE) 500 WALK RESTWed. MEET WU/STRETCH/DRILLS/BATON DRILLSThurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS4 FORM STARTS (20 m - TURN)/300(33 OR BETTER FROM BLOCKS)45 SEC REST - 100 (FULL EFFORT) 2 SETS FULL RECOVERYFri.

DAY OFF (COMPLETE REST)Sat. PRE MEET DAY @ TRACK OR O'DOMESun. 8:15 am - PREE MEET WU @ TRACK OR O'DOMEAfternoon – Home CompetitionMon. DAY OFF (COMPLETE REST)Tues. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS4 FORM STARTS (20 m - TURN) 4 X 60, 4 X 80 (3 POINT STANCE)6 X HURDLE HOPS ( 33' - RUN OFF)Wed. LONG WU/HURDLE DRILLS/STRETCH/DRILLS5 X TAPE & ACCELL DRILLS/300 (37 - 38) 45 SEC REST 100 (12 OR BETTER) 3 SETS (FULL RECOVERY BETWEEN)Thurs. TRAVEL (JOG & STRETCH @ HOTEL)Fri.

PRE MEET DAY @ FACILITYSat. TRAVEL (COMPLETE REST).

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