Last week a couple people pulled their hamstrings on the 30 yd sprint drills, so I want to remind everyone that sprinting can be dangerous and we want to take precautions to reduce the risk of pulling a muscle.
Hydration is important for nutrient absorption in muscle tissue. Muscle cramps can result from abnormal electrolyte levels caused by dehydration. It’s absolutely critical in these hot summer months that you drink a lot of water BEFORE you get to the gym. 2 liters of water would be a good target for most people.
Use the warmup to prepare yourself for sprinting! The speed ladder is a series of footwork agility drills each of which ends with a transition to a 3-4 step sprint start. The mobility warmups are designed to cover all the major muscle groups. Pay extra attention to your hip flexors and hamstrings today. Train with purpose, don’t just go through the motions.
If you don’t practice sprinting regularly, then you should ease into this kind of training. Take the first couple of short sprints at 70% intensity and save your max effort for the last one.
Remember good sprint mechanics call for your center of gravity to be forward, over your toes. Your heels should barely kiss the ground as you run. Keep the muscles in your face and jaw relaxed, shoulders loose, spine tall, be light on your feet and breathe in a regular cadence. Tension is your enemy when you want to move quickly.
In between sprints, bring your heart rate down with controlled diaphragmatic breathing: inhale deeply throught your nose and exhale through the mouth. Stay loose by moving around, shaking out your limbs like a cat shaking water off its paws.
Let’s be safe and train smart.
Saturday: Powerlifting for Pups at AK CrossFit. The whole PrettyStrong Team is competing!!! Last year, CFSQ & PSPL commandeered the entire front section and caused a huge scene…it was awesome. This year we have quadruple the amount of athletes ready to set PRs and bring some hardware. Hit the Saturday morning workout then jump in your ride and get to Buckhead to watch some heavy weight being thrown around. Oh and AK CrossFit is in Miami Circle Design District…all the upscale home goods and decorating your heart can handle…plus Eclipse di Luna…I’m just sayin. Sounds like the ideal Saturday to me.
Warmup
Speed Ladder
Hip Mobility Series
10 Downdog Push-ups
Conditioning
A.
5 Rounds
30 yd sprint
Rest ~60-75 sec
Levels 0/1
20 yd sprint
Rest
B.
4 Rounds
400 yd sprint
Rest while your partner runs
Levels 0/1
3 Rounds
C.
3 Rounds
Ab Complex:
30 sec each for max reps
Twisting Sit-up (with a partner)
Mountain Climbers
Butterfly Sit-up
Plank