WOD 4 July 2013

04 Jul

photo (21)Level 2

Clean & jerk 1RM

Broad jumps – 5 x best attempt

“Chelsea” – Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 air squats

Level 3

Clean pulls 3-3-3

Clean & jerk 2-2-2-2

Front squat 2-2-2-2-2

“Chelsea” – Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 air squats

Sprint intervals

Yesterday we had you doing sprints. 10 rounds of 100 metres to be precise. So why sprints? I’ve taken the below from a post did for my own blog some time ago:

Sprints will provide a much bigger hormonal kick than slower runs. In a study published in the British Journal of Sports Medicine,  Tanner et al. (2011) found that sprints raise testosterone and cortisol to a ratio that helps keep muscle mass when compared to slower, longer-duration running. Whilst raised cortisol isn’t good for keeping muscle, testosterone is. When you have a good ratio between the two (in favour of testosterone) the result is an anabolic rather than a catabolic effect.

In addition sprints boost growth hormone production and promote a better immune system. Tests by Sakharov et al. (2011) showed that sprinting provided a greater increase of gene activation than running at a lower intensity. Put simply, sprints turn switches on in your cells to increase muscle and burn more fat.

They also improve insulin sensitivity (thereby making you more efficient at burning and absorbing glucose i.e. making you a more efficient machine). A study published in Metabolism journal tested sprint intervals on sedentary overweight men and found not only improved insulin sensitivity but also a greater potential to burn more fat and lowered blood pressure.

Finally sprints increase the fat-burning (oxidative) potential of your muscles. In studies by Burgomaster et al. (2008) and Macpherson et al. (2011) both concluded that sprints were shown to induce similar body composition and performance adaptions to longer endurance running but the clear benefit being that you can burn the same amount of fat in a fraction of the time.

Here is an quick outline on how to include sprint intervals in your training:

  1. Warm up appropriately. Dynamic stretches including air squats, legs swings and high knee jumps are a good way to go.
  2. Build up the speed gradually. Sprinting should be physically stressful and it is important to build up to your fastest speed over a few sessions. You don’t want to be taken out with a muscle strain after your first attempt.
  3. Focus on a forward lean as you run. Use gravity to propel your forwards. Think about gently falling forwards as opposed to pushing off the ground to move you.
  4. Pay attention to where your foot lands on the ground. Heel striking means a lot of impact that can leave not just your calves pounding but also your lower back. Aim to land on the ball of the foot to shock-absorb.
  5. The arms should be kept relatively close to the body to make you more streamlined. If you’re running fast, which you should be for a sprint then the arms will naturally become more rigid than at a slower speed. Their primary function is to balance you.
  6. Begin with a short distance of approximately 50 metres and do five sprints resting a couple of minutes in between. You can build up the distance  and/or the sets from there. If you are tagging them on the end of a workout then keep the volume down, if the sprints are your workout then you can throw in some more sets. Aim for once a week or fortnight.

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