2

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UPDATED: ??Basics for "SPRINT 8" Protocol??

Answered on August 19, 2014
Created May 06, 2013 at 7:32 PM

So I am finally going to add sprints into my routine. I like the "Sprint 8" protocol and will try that out first. I just wanted to know if there were any tips/heads up from people who have done this?

Either be with proper attire, nutrition, supplements, form, etc.

For example...I would have assumed you want to have some carbs right after to replenish your glycogen, buuuut apparently that stunts the HGH production which is a big part of the sprints.

My basic plan:

  • Sprint 2 days/week...one day on a track, one day on the bike (because I can't get to the track 2 times/week)

  • Not sure if I should train FASTED w/BCAAs or maybe have a banana before...??

  • Post workout seems like about 30g of whey protein would be best...then wait 2 hours (maybe even just until the following day if I sprint in the evening???) until having carbs

Any tips on the best way to time yourself? Will I be sore from this or is it more of a high heart rate thing?

Thanks!!

UPDATE:

I first tried Tabata style on the bike but I just didn't feel like I had the control I needed (and that was only with 20 second intervals).

Instead I switched it up and went to the treadmill. Set it to 12.5 speed (I believe max) and between 3-4 incline. This actually worked quite well and I think I will use this in the future (as my sprints get better I can increase incline).

Nutrition: had my 100% whey drink after then just kind of avoided carbs for the night

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on September 07, 2013
at 01:28 AM

Thanks this is all great advice. I'm the same way where I'm constantly changing and tweaking my workouts. I'm excited to find what kind of sprinting will work well/be enjoyable for me. I used to do Mike Chang's "5 Minute Ab" workout but now I'm doing the "P90 Ab Ripper X" instead. Maybe I should switch back ha

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 09, 2013
at 03:23 PM

Cool thanks, good point. I'm going to hopefully hit the track this weekend so looking forward to that

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 09, 2013
at 01:48 PM

12 mph is like 5 minutes per mile, So I am going to guess that 12.5 is like 4:45 -- even with the incline that's a bit slow for all out. For example, I'm old and fat and I go 45 seconds per mile faster. Try upping the resistance on the bike.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 04:06 PM

Yea just very very recently I started doing some sort of 30 second vigorous exercise every 15 minutes for 30 seconds. It works out to 32 minutes a day. But I'm basically doing anything from jumping jacks, to jump rope, to plyometric high knees, Mike Chnag's Fat blaster or just anything that gets me breathing heavy after 30 seconds. I'm theorizing that this will keep my muscular insulin sensitivity up all day without being to stressful as to be catabolic. I'll let you know how I progress.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 02:30 AM

From what I've seen meal timing might lead to maybe 10% of the gains you'll ever see, nd supplements maybe 5%. If it fits your macros, strong healthy meals and solid workouts are the money makers.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 02:28 AM

I'd eat protein post workout to help heal the muscles back up. I'm not aware of eating protein preworkout having any adverse effects. I don't handle protein shakes well, they usually upset my stomach, so if I was going to have a shake before or after or both I'd have it only once, and I'd probably have it after because that's what most bodybuilders do and it may possibly lead to greater muscle gains (not to say having the protein before working out wouldn't have the same/similar effects).

Eed7dabde3d61910685845e04605267f

(2934)

on May 07, 2013
at 01:27 AM

What *might* be wrong with having protein/bcaas preworkout?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 06, 2013
at 08:48 PM

Awesome thanks, always an n=1 in the end ha

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4 Answers

2
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 06, 2013
at 10:58 PM

I've used my iPhone to time myself in the past. A banana before and whey protein after sounds just fine. You'll very likely be sore the first day after you sprint on a track. If you eat carbs after or protein before its not the end of the world, it only Might be the wrong thing to do. I'm thinking about just getting a stop watch to make it easy, or a digital wrist watch maybe, it'd definitely be more convienent.

Sprint 8 is an exceptional program if you can stick to it and give it a high enough intensity on a regular basis. It works great supplemented on top of a healthy active lifestyle also. Sprint 8 isn't the only protocol that will get you good results. Being active in general is very healthy, and along with the places where you've seen me recommend Sprint 8 here on PH, I encourage you to check out ForeverYoung's activity advice which can often be found on the same threads. Good luck :).


Edit:

In fact, I know you didn't ask about this, but I've seen some research that the hgh benefits from interval training are mostly in the first 1-3 sets with diminishing returns as you do more sets. I've also seen that some of the hormonal benefits, such as the hgh really do only seem to have around a 2 hour shelf life. Because of that I'm now personally experimenting with more frequent high intensity sets, but instead of sprints I'm trying a fat burning exercise by Mike Chang of Six Pack Shortcuts that you can see him demonstrating on the Steve Harvey Show f you peruse YouTube. It's basically, mountain climbers, box jumps, pushups and running in place for about 30 seconds. It's intense and can be done in a small private place pretty much whenever.

Sprint 8 Is a great protocol and there are plenty of people who've seen results on it alone. I'm the type constantly fine tuning and improving things and self experimentation with different techniques is important. I've gone a little off tangent here, but since I'm one of the major Sprint 8 proponents here on PH I figure this will likely be relevant to your question.

At the end of the day I think regular physical activity on top of a healthy diet is critical. Once you fine tune it, it gets easier and more enjoyable, it's more just about finding what works for you personally.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 02:30 AM

From what I've seen meal timing might lead to maybe 10% of the gains you'll ever see, nd supplements maybe 5%. If it fits your macros, strong healthy meals and solid workouts are the money makers.

Eed7dabde3d61910685845e04605267f

(2934)

on May 07, 2013
at 01:27 AM

What *might* be wrong with having protein/bcaas preworkout?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on September 07, 2013
at 01:28 AM

Thanks this is all great advice. I'm the same way where I'm constantly changing and tweaking my workouts. I'm excited to find what kind of sprinting will work well/be enjoyable for me. I used to do Mike Chang's "5 Minute Ab" workout but now I'm doing the "P90 Ab Ripper X" instead. Maybe I should switch back ha

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 02:28 AM

I'd eat protein post workout to help heal the muscles back up. I'm not aware of eating protein preworkout having any adverse effects. I don't handle protein shakes well, they usually upset my stomach, so if I was going to have a shake before or after or both I'd have it only once, and I'd probably have it after because that's what most bodybuilders do and it may possibly lead to greater muscle gains (not to say having the protein before working out wouldn't have the same/similar effects).

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 04:06 PM

Yea just very very recently I started doing some sort of 30 second vigorous exercise every 15 minutes for 30 seconds. It works out to 32 minutes a day. But I'm basically doing anything from jumping jacks, to jump rope, to plyometric high knees, Mike Chnag's Fat blaster or just anything that gets me breathing heavy after 30 seconds. I'm theorizing that this will keep my muscular insulin sensitivity up all day without being to stressful as to be catabolic. I'll let you know how I progress.

1
4c73e703b5fcd716614ad76d9b6d07c4

on May 08, 2013
at 05:00 PM

Love it. As a 50 year old, I got great results. I just add a quick set of burpees and core work to the workout. The whole workout lasts less than 20 minutes. As I do not have the time to exercise everyday, I do have time to move my joints. As I get older, I find that joint stiffness and muscle tightness are very much correlated by not how much we move, but how we move.

I add basic slow moving whole body and individual joint movements into my daily wake up regimen. It combines simple joint movement with complex motor patterns. Big help. Too many of our exercises do not involve complex body movements. (just repetitive motions that exasperate our biomechanical faults) We do not move like our paleolithic ancestors but at least we can at exercise our joints on a daily basis like them. http://www.bryantparkwellness.com/

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 07, 2013
at 07:59 PM

My two cents

I "sprint" four times a week. Two "Sprint 8" workouts, basketball or soccer once, and a lactate threshold run once.

What I have found that works best for me is to take the sprint 8 in two phases.

Day 1: 16 x 100m @ 15s with 1:30 rest -- 16 may seems like a lot, but I started at 6 and worked up 2 every other week. It's fun because you are essentially trying to do a 4 minute mile -- it's a lot harder than I thought it would be.

Day 2: 6 x 200m @ 35s with 1:30 rest

Day 3: vV02 Pace for as long as possible (currently just over 2.5 miles)

I do all of my runs on the track. But I have done bike and elliptical due to time/ injury. I have found that tabatas work better on the bike that Sprint 8 does. Without the impact you don't need as much rest. You may want to try doing 2-3 rounds of tabatas on the bike and sprint 8 on the track.

In terms of your other questions. I used to do the fasted training thing. I don't anymore. I think a banana 30 - 45 minutes prior is a great idea. I usually follow with a protein shake, and that works well for me.

I don't do BCAAs, but I have been doing creatine for the past couple of months -- doesn't seem to do anything for me.

I use a garmin gps watch. That lets me do it either on the track or on the road and still measure out properly.

1
197651282ddd8d675b974ee811d2269e

on May 06, 2013
at 08:09 PM

I usually sprint fasted, except if I feel really hungry. Then I'll eat a small snack. Afterwards, I usually eat a banana because that's my reward. When I started sprinting a year ago, I used a stopwatch to time myself and, since I was out of shape, only did as much as I could ( somedays it was peak 3-6, instead of the 8).

Now I just guesstimate the time or use distance (sprint 1/2 lap, walk until ready for next sprint, etc.). I can't address all the super technical questions because I'm just not that strict and my goal was better health, not muscle up or anything. I did notice that the first 3 months of starting Sprint 8 I was on the conventional health food diet ( lots of whole grains) i still had digestive problems, skin issues, and a big gut. Then i went gluten free but still grain heavy diet, my digestive problems eased somewhat and I didnt feel so incredibly hot and uncomfortable while working out. But I still had a gut. Only when I went Paleo did the gut disappear and the sprinting/ exercising seem enjoyable for the first time in my life (that's a long time cause I'm in my late 40's).

That's my anedoct but I would advise anyone to just start it and revise/ customize to their needs as they go. Good luck!

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 06, 2013
at 08:48 PM

Awesome thanks, always an n=1 in the end ha

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