About this episode
Welcome to part 2 of the ultimate guide to sprinting—the quintessential Primal workout. In part 1 we talked about the benefits that come from this amazing practice and in part 2, I take you through a step-by-step of how to approach conducting a proper sprint workout. You will learn what happens to your body when you do a sprint workout, and not just how to sprint, but most importantly, when to sprint, as the timing of your sprinting is integral to its effectiveness. TIMESTAMPS: Sprinting is the ultimate primal workout. How should we conduct a proper sprint workout and enjoy the benefits? [00:58] You want to be fully rested and energized before you attempt to have a sprint workout. [02:48] Sprinting creates a communication between the central nervous system and the muscles. [04:54] The workout template is four to 10 sprints lasting between 10 and 20 seconds, no longer than 20 seconds. [08:55] You want to strive for a six to one ratio of rest to work effort. [11:58] There's great research showing that sprints as short as six seconds will deliver a reliable boost in serum testosterone levels. [16:14] When you burn through your stored creatine phosphate, and try to sustain maximum effort beyond eight seconds, you prompt an exponential increase in cellular destruction. [19:28] By depleting your cellular energy, by frying yourself and doing all this metabolic extreme destructive damage, you feel a sense of euphoria for a while. [24:38] The brain cells are particularly sensitive to ammonia toxicity, so after many hours of grueling workouts, you may experience symptoms of brain fog, fatigue, and mood disturbances. [29:52] Much of the information out there on the internet about training logs could be misinterpreted and misappropriated because it’s coming from an elite athlete. [32:10] There are many steps in performing an effective sprint workout. The first is to engage in plenty of complimentary workouts and lifestyle behaviors to prepare you to be an effective sprinter. [35:08] At the start of the workout, we want to have a cardio vascular warmup session. It’s the opposite of the cool down. [38:09] Dynamic stretching is next as you prepare for your sprinting. [40:03] Proper running form includes straight posture rather than over-striding. [42:00] Wind Sprints are short accelerations where you get up to near full speed and then take it down. [44:22] There are many ways to trash yourself by conducting a sprint workout inappropriately. Reject that struggle and suffer mentality and check in and make sure that we're optimally excited and uninhibited before each successive rep. [47:14] After the sprint, you want a gentle aerobic cool down maybe by walking rather than jogging. [53:51] Positional parasympathetic breathing is kind of a mini nap resting period lying down and breathing through your nose after workout. [56:52] Next you need to replenish by consuming healthy, nutritious, easy to digest fuel to get your body started on the recovery process. [59:16] It will take about 48 hours for your body to recover from a high-impact sprint session so you make sure you are fully recovered before introducing another sprint workout. [01:01:06] LINKS: Brad Kearns.com Brad’s Shopping page Brad’s Sprinting warmup technique Brad’s Sprinting technique Brad’s video how fast you sprint Periodization for Sports HIIT vs. HIRT article Wayde Van Niekerk Brad Kearns’s Morning Routine Dynamic Stretching video Brad’s Running Technique video Parasympathetic breathing podcast Oxygen Advantage The Health Fix Chari Hawkins Instagram Brad’s Cold Exposure Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com . 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