Sprints for Performance

Sprints For Performance

© www.FatBurningNation.com

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Copyright 2014 FatBurningNation.com

DSC!"#$%& 'he information pro(i)e) in this gui)e is for e)ucationa* purposes on*y.  am not a )octor an) this is not meant to +e ta,en as me)ica* a)(ice. 'he information pro(i)e) in this gui)e is +ase) upon my own e-periences as we** as my own interpretations of the current research that is a(ai*a+*e. 'he a)(ice an) tips gi(en in this gui)e are meant for hea*thy a)u*ts on*y. on*y. ou shou*) consu*t your physician to insure a)(ice an) tips gi(en in this gui)e are appropriate for your in)i(i)ua* circumstances. f you ha(e any hea*th issues or pre/e-isting con)itions p*ease consu*t your physician +efore imp*ementing any of the information pro(i)e) +e*ow. 'his pro)uct is for informationa* purposes on*y an) the author )oes not accept any responsi+i*ity for any *ia+i*ities or )amages rea* or percei(e) resu*ting from the use of this information. "** rights reser(e). No part of this pu+*ication may +e repro)uce) transmitte) transcri+e) store) in a retrie(a* system or trans*ate) into any *anguage in any form without the written permission an) a n) signature of the author. author.


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Introduction From Dennis... Sprints are the purest most powerfu* physiue physiue shaper in an ath*etes arsena*...   sti** remem+er the )ay that  rea) that uote...  got right out of my chair chair went to the trac, an) starte) sprinting. 3hy Because it5s the truth. Before rea)ing that  ha) seen massi(e resu*ts when  starte) using sprints. n fact  contri+ute much of my transformation success to sprints. 'hey are what a**owe) me to stay e-treme*y *ow in +o)y fat whi*e  put on 60/poun)s of musc*e in 7ust o(er 6/months. $(en though  was eating cra8y amount of ca*ories... sprinting 4 times a wee, )uring that time ,ept me in incre)i+*e +as,et+a** shape an) a*so +urne) off fat *i,e cra8y. cra8y. 'he truth is since that time  ha(e stu)ie) s tu)ie) sprinting e-tensi(e*y. e-tensi(e*y. 5(e a*ways wante) to +e faster than the spee) of *ight9 *ight9 so 5(e trie) figuring out ways ways to )o that. n this manua*  am going to show you the e-act training metho)s you nee) to increase you spee) strength an) power as you wor, towar)s impro(ing your sprint spee). 'here is nothing *i,e f*ying )own the trac, with your eyes on that finish *ine9 an) *oo,ing )own at your watch seeing that your 7ust crushe) your pre(ious recor) time. #y hopes are that this manua* wi** get you there. Not on*y that +ut this manua* wi** he*p get you e-treme*y fit as you go through these uniue wor,outs. :et rea)y to +urn some serious fat an) gain some e-treme spee). !et5s get sprinting; Dennis h an) you )on5t nee) euipment;


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Table of Contents 'ips Before Starting...................... Starting................................... .......................... ......................... ......................... .......................... ..................... ........ 'he mportance of Sprints......................... Sprints...................................... ......................... ......................... .......................... ......................A .........A 'he N$$D For Spee)...................... Spee)................................... .......................... ......................... ......................... .......................... ....................11 .......11 Sprints For Performance 3or,outs................ 3or,outs............................. .......................... ......................... ......................... ....................14 .......14 $-ercise Descriptions...................... Descriptions.................................. ......................... .......................... .......................... ......................... ....................1 ........1 #o(ing Forwar)................. Forwar).............................. ......................... ......................... .......................... .......................... ......................... ....................62 ........62


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Tips Before Starting 1.

f you are unsure of how to )o an e-ercise +e sure to get instruction from a certifie) trainer.

2.

f something hurts or fee*s off off )onEt )o that e-ercise. 'here are p*enty of a*ternates that you can a)) in. P*ease fee* free to emai* )ennis FatG fat+urningnation F)otG com for i)eas or see the $-ercise !i+rary manua* for a*ternati(e e-ercises.

3.

Because this is a new program +e sure to start s*ow to a(oi) in7ury. Pushing too har) after not wor,ing out for a whi*e wi** on*y *ea) to in7ury or +eing o(er*y sore.

4.

f you fin) you nee) more rest in +etween e-ercises ta,e it. >(er the course of the program you shou*) wor, on shortening your rest perio)s.

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'his program is )eman)ing so if going three )ays per wee, is too much start +y going 2 )ays a wee, with your others )ays +eing acti(e rest9 )ays wa*,ing hi,ing etc.G. etc.G.

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"*ways warm up proper*y. proper*y. Be sure you are fu**y warme) up +efore +efore starting your wor,outs.

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Hse a foam ro** an) stretch consistent*y. 'his wi** great*y he*p with e*iminating soreness throughout the program.

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:et goo) rest. ou must a**ow your +o)y to reco(er from your wor,outs so +e sure you are getting goo) s*eep.

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Drin, *ots of water. water. 'his wi** ,eep you hy)rate) an) a**ow you to *ose fat more easi*y .

10.
a coo* )own perio) at the en) of each wor,out that inc*u)es stretching an) foam ro**ing.


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The Importance Of Sprints ou were ma)e to sprint. 'he human +o)y was ma)e to tra(e* at a great spee) for a short perio) of time. 'hin, +ac, 10000 years ago when humans ha) to hunt their foo) or escape attac, from wi*) anima*s. f you were the s*owest person you either )i)n5t eat or got eaten... !et5s ma,e sure that5s not you +y the en) of this program &G n an artic*e that  was rea)ing a few years ago the author ma)e a statement so powerfu* an) +o*) that  wi** ne(er forget it... n the pages that fo**ow we wi** first co(er 3< these metho)s of training wor, then we wi** 7ump into the training program you wi** +e comp*eting o(er the ne-t A/wee,s. First though *ets )iscuss 3< sprinting is so powerfu*... "si)e from the fact that +eing rea**y rea**y fast wi** a**ow you to escape +ear attac,s an) hunt *ots of anima*s it i t a*so creates the perfect fat +urning en(ironment within your +o)y. 'his happens +ecause when you sprint or mo(e at a (ery high rate of spee) on certain mo(ementsG your +o)y starts manipu*ating 4 (ery important hormones to create that perfect fat +urning en(ironment within your +o)y. "n) +y manipu*ate  mean it a**ows you to +ring these hormones to the most optima* *e(e*s *e(e*s for you to +urn the most fat.


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The Importance Of Sprints 'he four hormones  am ta*,ing a+out are& 'estosterone :rowth '< B>'< men an) women for a wi)e (ariety (ariety of reasons. %esearch shows that testosterone& •

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"n) that is 7ust to name a few... few... $ssentia**y testosterone a*ong with :

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The Importance Of Sprints our ne-t hormone... Cortiso*... Cortisol is also non as %The Fat Storing (ormone./ t has immense negati(e power when you a**ow your +o)y to *et it in. 'oo much cortiso* in the +o)y wi** cause you to store fat an) cause ma7or pro+*ems when trying to +urn unwante) fat. Stress is the main component of cortiso* an) this stress can come from a (ariety of p*aces... 'he most common p*aces that stress come from are& •

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'oo much e-ercise %e*ationship stress Stress at wor, !ac, of s*eep

$(en sitting in traffic can cause cortiso* to rise. 'hat sai) stu)ies ha(e shown that certain ,in)s of e-ercise can actua**y a ctua**y com+at cortiso* an) he*p you to ,eep it *ow in the +o)y which is e-act*y what we want. 3hen you ha(e high *e(e*s of :< an) 'estosterone in your +o)y your cortiso* *e(e*s stay *ow. >n the other han) when cortiso* *e(e*s are high :< an) ' are *ow. See how that wor,s 'hat5s why it5s important to ,eep cortiso* >H' an) :< an) 'estosterone 'estosterone N; Finall!, e ha0e estrogen... Both men an) women ha(e estrogen in their +o)ies. "n) in men more an) more are seeing an increase in estrogen *e(e*s for a wi)e (ariety of reasons. Now what sprinting does is cause !our testosterone le0els to increase hich in turn causes estrogen le0els to decrease. This is a great thing for both men and omen because it ill bring !our bod! to optimal amounts on both. n women ha(ing the right +a*ance of testosterone an) estrogen has +een shown to he*p e*iminate ce**u*ite an) pro+*em fat areas... 3here in men it has +een shown to e*iminate *ower an) unwante) +e**y fat. "s you can see ,eeping each of these four hormones at an optima* optima* *e(e* is (ita**y important © www.FatBurningNation.com

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The Importance Of Sprints when trying to get e-treme*y *ean an) fit. "n) when you are *ean an) fit the faster !ou ill be able to mo0e. 3ith the wor,outs in this manua* you wi** +e we** on your way to not on*y scu*pting a super rippe) physiue +ut wi** +e crushing your sprint times in 7ust a few wee,s;


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The 122D For 3oer &nd Speed 3hen you thin, of a sprinter sprinter a few wor)s come to min)& Spee) power fit fast *ean muscu*ar ath*etic  ath*etic  L 3e can go on an) on.
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Person " comp*etes a** 10 reps in 2 secon)s. Person B comp*etes a** 10 reps in 1 secon)s.

Both *ifte) the same sa me amount of weight howe(er howe(er person B e-u)e) more power +ecause they were a+*e to mo(e the 220 22 0 poun)s 10 secon)s faster. faster. #a,e sense "re you starting to see the importance of power when it comes to getting getting faster "ccor)ing to research when you train train for power power not on*y are you training your musc*es... ou are a*so training your ner(ous system NSG. By training this way way your NS *earns to © www.FatBurningNation.com

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The 122D For 3oer &nd Speed contro* your musc*es +etter an) is a+*e to recruit musc*es faster faster which *ea)s to more spee) more power an) more strength. n a sense !ou are training the bod! to react r eact faster to hate0er is thron at it. 'hin, of power as the push out of the starting +*oc,s in a race. 3hoe(er is the fastest an) strongest out of the +*oc,s has the first e)ge. 5hat 8ind Of Training Increases 3oer: 3hen figuring out the +est ,in) of training sty*e to increase in crease power power we again ha(e to *oo, at sprinters an) what they )o. 3e see these in)i(i)ua*s training in two )ifferent )imensions& 1. 2.

$et%s first loo at (igh Speed Strength... 3hen you *oo, at tra)itiona* strength training wor,ing with e-ercises such as suats )ea)*ifts pushing an) pu**ing e-ercises etc. you were taught to go at a contro**e) spee). 'his is great for gaining strength howe(er when you are trying to gain power... our strength wor,outs nee) to +e ,ic,e) up a notch. So the goa* for ften times this ca**s for you to use a *ighter weight so you can mo(e the weights a fast as possi+*e. <>3$M$% this can sti** wor, wor,ing in the rep ranges of 4/A reps. 'he ,ey to remem+er is to train uic,*y "ND safel!. 1e4t e ha0e 3l!ometrics... n short p*yometrics can +e )escri+e) in one wor)& $P!>SM$N$SS. 'hin, of someone 7umping as high as they can... 'hey are e-p*o)ing off the groun) as uic,*y as possi+*e towar)s their target. Now the ,ey to remem+er with p*yometrics is this... © www.FatBurningNation.com

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The 122D For 3oer &nd Speed our goa* goa* with any p*yometric mo(ement is to rapi)*y rapi)*y stretch the musc*e the eccentric eccentric phaseG imme)iate*y fo**owe) +y a rapi) shortening of that musc*e concentric phaseG. 'he faster you can )o this the more e-p*osi(e you wi** +e. 'hin, +ac, to what we sai) a+out a sprinter out of the +*oc,s... 'he uic,er they start an) e-p*o)e the +etter e)ge they get for the rest of the race. 'he main ,ey to remem+er for p*yometric training is to )o the e-ercises F"S'. F"S'. 'his means if you were to 7ump rope you wou*) want to spen) minima* time on the groun). 'he uic,er you can mo(e an) get off the groun) the +etter. Combining Strength &nd 3l!ometric Mo0ements... "s you wi** see +e*ow... 'here are times where we wi** +e com+ining com+ining strength an) p*yometric mo(ements. 'his means that we wi** )o a nce again the ,ey here is $P!>SM$N$SS. 'he more e-p*osi(e an) a n) fast you can mo(e in the e-ercises the +etter. +etter. Final 5ords... Before we get into the wor,outs there is one thing you #HS' remem+er... remem+er... "n) it5s rea**y simp*e& Train S&F2$9; Safety is num+er one so +e sure you are ta,ing that into account. 'he wor,outs that fo**ow are intense an) (ery a)(ance). So if you ha(e not *ifte) in a whi*e or )one some of the e-ercises that fo**ow please start slo. 'his means *ifting s*ower an) )oing easier (ariations of the e-ercises. Train hard but train S&F2;


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Sprints For 3erformance 5orouts ou wi** +e wor,ing out /)ays per wee, on this p*an. "**  wor,outs are *ai) out for you you +e*ow. Do the wor,outs in or)er each wee, "/$G for the ne-t A/wee,s. Focus on getting stronger an) more powerfu* in each wor,out. 5orout &< $o Bod! 24plosion /$ach e-ercise shou*) +e )one at your highest spee) possi+*e. "*ways $P!>D$ on a** e-ercises. %emem+er though safety first. ou want to mo(e uic,*y +ut safe*y. safe*y. /Hse a weight that wi** cha**enge you. ou are N>' training to fai*ure on the weighte) e-ercises. Bar+e** Suats& K %eps 3ith 40/A0O of 1%# at fastest spee) possi+*e ump !unges& 12 reps tota* focusing on e-p*o)ing as high as possi+*e %est 0 secon)s +etween circuits an) a n) comp*ete 6 '>'"! '>'"! roun)s Circuit =? Dea)*ifts& K %eps 3ith 40/A0O of 1%# at fastest spee) possi+*e Broa) umps& 12 umps %est 0 secon)s +etween circuits an) a n) comp*ete 6 '>'"! '>'"! roun)s Circuit =@ Bar+e** or Dum++e** !unges& 12 reps tota* Suat ump '"! '>'"! roun)s Perform a suat 7ump fo**owing +y a 6 secon) suat ho*) at the +ottom. 'his is >N$ repetition. Circuit =A :roun) !unge Punches& 10 reps each si)e as fast as possi+*eG %e(erse !unge umps& 10 reps each *eg Dou+*e Hn)ers& 60 reps %epeat two roun)s as uic,*y as possi+*e.


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Sprints For 3erformance 5orouts 5orout B< (ill 5or N>'$& f you )o not ha(e access to a hi** comp*ete the same wor,out +e*ow on a trac, or fie*). (ill 5orout Hsing a hi** 60/A0 yar)s in *ength an) after warming up  you are to comp*ete 10 fu** spee) hi** sprints. our rest perio) is the wa*, )own the hi**. emember< ou emember< ou want to +e sprinting FH!! SP$$D )uring your sprints. Focus on )ri(ing as har) as you can to the top on each roun). >nce finishe) with your 10 hi** sprints ta,e a 2/6 minute rest then comp*ete& (ill Broad umps<  umps<  roun)s at 60 yar)s each. our goa* goa* for this is to e-p*o)e an) 7ump as far as you can up the hi** on each repetition. 'he 'he more you e-p*o)e the more you wi** get out of the mo(ement.


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Sprints For 3erformance 5orouts 5orout C< Metabolic 7ppers /$ach e-ercise shou*) +e )one at your highest spee) possi+*e. "*ways $P!>D$ on a** e-ercises. %emem+er though safety first. ou want to mo(e uic,*y +ut safe*y. safe*y. /Hse a weight that wi** cha**enge you. ou are N>' training to fai*ure on the weighte) e-ercises. Bench Press +ar+e** or )um++e**G at 40/A0O of 1%#& K reps Pu**/Hps& #a- %eps $-p*osi(e Pushups& 1 %eps %est 0 secon)s an) comp*ete 6 '>'"! '>'"! roun)s Circuit =? >(erhea) Press +ar+e** or )um++e**G at 40/A0O of 1%#& K reps #e) Ba** S*ams& 20 reps Chin/Hps& #a- %eps %est 0 secon)s an) comp*ete 6 '>'"! '>'"! roun)s Circuit =@ Bent >(er %ows at 40/A0O of 1%#& K reps Superman5s 'o 'o Sprinter Start&  reps %est 0 secon)s an) comp*ete 6 '>'"! '>'"! roun)s P>ne rep is C Superman5s an) 1 :et/Hp/' :et/Hp/'o/Sprinter/Start Fsee e-ercise )escriptions for more )etai*sG


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Sprints For 3erformance 5orouts 5orout D< Speed Training A fu** spee) sprints at K0 yar)s og the first 10 yar)s then once you hit the 10 yar) mar, e-p*o)e into your sprint for the remaining I0 yar)s. /%est 0 secon)s in +etween sprints an) comp*ete A fu** sprints. >nce you comp*ete the A sprints rest 2/6 minutes then comp*ete the fo**owing& Shuttle uns #ar, off 10 yar)s 20 yar)s 60 yar)s an) 40 yar)s with a cone on each spot you can a*so use water +ott*es towe*s etc. ust anything to mar, those spots.G Shuttle Sprints see )iagram +e*owG& Sprint to the 10 yar) mar, p*ant uic,*y an) sprint +ac, to the start. >nce you reach the start p*ant again an) sprint to the 20 yar) mar,. P*ant uic,*y an) sprint +ac, to the start. P*ant at the start an) sprint to the 60 yar) mar, p*ant an) sprint +ac,. P*ant uic,*y at the start an) sprint as fast as possi+*e straight through the 40 yar) mar,. %est D0 secon)s an) comp*ete 4 '>'"! '>'"! roun)s. Beall! focus on planting as "uicl! as possible and 23$ODI1' out each time !ou plant and change directions.

N>'$& ou ou wi** +e running is a straight *ine N>' 8ig/8agge) *i,e the )iagram.


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Sprints For 3erformance 5orouts 5orout 2< Full Bod! BlitE /$ach e-ercise shou*) +e )one at your highest spee) possi+*e. "*ways $P!>D$ on a** e-ercises. %emem+er though safety first. ou want to mo(e uic,*y +ut safe*y. safe*y. /Hse a weight that wi** cha**enge you. ou are N>' training to fai*ure on the weighte) e-ercises. Front Suat& K %eps Bo- umps& 1 reps %est 0 secon)s an) comp*ete 6 '>'"! '>'"! roun)s Circuit =? nc*ine Chest Press& 12 reps Suat umps& 20 reps %est 0 secon)s an) comp*ete 6 '>'"! '>'"! roun)s Circuit =@ 3eighte) Pu**/Hps& #a- %eps use weight so that you cannot )o more than 10 pu**/upsG Burpee Star umps& 1 reps focus on $P!>S>NG %est 0 secon)s an) comp*ete 6 '>'"! '>'"! roun)s Circuit =A Jett*e+e** Jett*e+e** or Dum++e** Swings& 2 reps $-p*osi(e Pushups& 1 reps Dou+*e Hn)ers& 60 reps %est 0 secon)s an) comp*ete 6 '>'"! '>'"! roun)s


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24ercise Descriptions DB $unge )alternating* 1. Stan) with your feet shou*)er/wi)th apart ho*)ing a )um++e** in each han). Step forwar) with your *eft *eg ta,ing a s*ight*y *arger than norma* step. Jeep your right toe on the groun) an) use it to he*p ,eep your +a*ance. 'he right ,nee shou*) a*so +e +ent. 2. !ower your +o)y unti* your *eft thigh is para**e* to the groun). Jeep your upper +o)y upright an) your *ower +ac, f*at. Dri(e through the *ea) *eg to step +ac,war) to the stan)ing position. "*ternate si)es.

Barbell S"uats 1. Stan) ho*)ing the +ar across your upper +ac, suee8ing your shou*)er shou *)er +*a)es together. together. ou )o not want the +ar resting on your spine. Set your feet a+out shou*)er wi)th apart with with your feet in a comforta+*e position facing a*most straight forwar). our *ow +ac, shou*) +e in its natura**y arche) position an) your eyes shou*) +e straight forwar) or a s*ight ti*t up. 2. Push your hips +ac,war)s as if you were going to sit )own in a chair with the pressure an) weight on your hee*s. !ower your +o)y as *ow or as comforta+*y as you can. >nce you reach the +ottom of your suat )ri(e your hee*s into the groun) an) stan) +ac, up into your starting position.


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24ercise Descriptions Bench 3ress 1. Jeeping your +ac, f*at on the +ench p*ace your han)s a *itt*e wi)er than shou*)er wi)th apart. 'he wi)er your grip the har)er it is on your chest whi*e the c*oser your grip the more strain it puts on your triceps.
Bent O0er o 1. Stan)ing with your feet shou*)er wi)th apart an) a s*ight ,nee +en) grip the +ar a *itt*e further than shou*)er wi)th apart. Be sure to ,eep your core tight an) +ac, straight. 2. 3ith the +ar in the starting position pu** the +ar towar)s you unti* it has reache) the upper torso area. Pause when you reach the top suee8ing your shou*)er s hou*)er +*a)es together together an) then s*ow*y *ower the +ar +ac, to the starting position. Be sure to ,eep your core tight throughout.


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24ercise Descriptions Bo4 umps 1. Stan) in front of a +o- that is 12/24 inches high. $ngaging your core 7ump an) *an) on top of the +o- with your ,nees +ent a**owing your musc*es to a+sor+ the force. 2. Step )own off the +o- an) repeat. :ra)ua**y increase the +o- height accor)ing to what is comforta+*e for you.

Broad umps 1. Stan) in an ath*etic position on the +a**s of your feet ,nees +ent an) core tight. 2. Dri(ing through the groun) 7ump forwar) as far an) as high as you can ma,ing sure you *an) soft*y. >nce you *an) repeat imme)iate*y.


21


24ercise Descriptions Burpee Star umps 1. Stan) with your feet shou*)er/wi)th apart. 2. Drop )own onto your han)s an) feet then thrust your feet feet +ac, +ac, so you are in a push/up position. 6. Perform a pushup optiona*G 4. 'hrust your feet +ac, up an) then stan) +ac, up. . ")) a Star ump at the en) of each rep +y 7umping in the air an) +ringing +ringing your *egs an) arms out as far as possi+*e


22


24ercise Descriptions Chin7ps 1. 'a,e 'a,e un)erhan) grip on the +ar with the pa*ms pa*m s facing you. 2. Pu** your +o)y up unti* the chest reaches +ar *e(e* using your *ats an) +iceps. 6. S*ow*y *ower yourse*f +ac, to the start an) repeat.

Deadlifts 1. Starting Position& Start with the +ar a+out an inch away from your shins with your han)s p*ace) 7ust outsi)e your *egs. our +ac, shou*) +e natura**y arche) with your ,nees +ent an) +utt )own. 2. C*enching the +ar with your o(erhan) grip an) ,eeping your +ac, straight tense your +o)y an) stan) up with the +ar. +ar. Jeep the +ar c*ose to your +o)y throughout the e-ercise. #any times you wi** e(en fin) yourse*f scraping your shins on the +ar when )oing the e-ercise correct*y. correct*y. >nce you ha(e reache) the top s*ow*y *ower the +ar +ac, )own into the starting position.


26


24ercise Descriptions ump ope 1. Swing the the rope un)er your feet '3> '#$S '#$S each time you 7ump. Be sure to 7ump uic,*y off the f*oor. %epeat as necessary.

24plosi0e 3ushups 1. Start in the top of a pushup position 2. !ower your +o)y whi*e maintaining a straight *ine an) your a+s +race) 6. 3hen you reach the the +ottom +ottom of the pushup pushup e-p*o)e e-p*o)e up pushing through the f*oor an) your han)s *ea(ing the groun) c*apping them together 4. %epeat as uic,*y an) contro**e).


24


24ercise Descriptions Front S"uat 1. Set the +ar up at chest *e(e* in the suat rac,. Step un)er the +ar an) a n) rest the +ar+e** the shou*)ers. Support the +ar in that position +y +en)ing your e*+ows an) e-ten)ing your wrists +ac,. our e*+ows shou*) point )irect*y ahea). our grip on the +ar shou*) +e narrow yet comforta+*e. 2. Position the feet un)er +ar +ar then ta,e it off the rac, an) ta,e 2 sma** steps +ac,. our feet shou*) +e 7ust greater than shou*)er/wi)th apart with toes pointe) s*ight*y outwar). 6. Start the mo(ement at the hip 7oint. Push your +utt +ac,war) an) sit +ac, into a chair9 chair 9. #a,e your +utt go +ac, as far as possi+*e an) ,eep your ,nees out. Suat as )eep as possi+*e +ut ,eep your *ow +ac, in an arche) position. 4. Push with your +uttoc,s hamstrings an) ua)riceps to return to the start position.

ump $unges 1. Stan) with your feet shou*)er/wi)th apart. Step forwar) with your *eft *eg ta,ing a s*ight*y *arger than norma* step. Jeep your right toe on the groun) an) use it to he*p ,eep your +a*ance. 'he right ,nee shou*) a*so +e +ent. !ower your +o)y unti* your *eft thigh is para**e* to the groun). 2. Jeep your upper +o)y upright an) your *ower +ac, f*at e-p*o)e upwar)s 7ump +y )ri(ing through +oth *egs simu*taneous*yG whi*e switching your *egs in the air your feet wi** switch p*aces on each rep.G Continue in this a*ternating fashion.


2


24ercise Descriptions 8ettlebell or Dumbbell Sings 1. Start with your stance a *itt*e wi)er than shou*)er wi)th apart with your toes pointe) s*ight*y outwar)s. 2. Suat )own with your +ac, comp*ete*y straight )ropping the )um++e** +etween your *egs. 3hen you ha(e reache) the +ottom on your suat you wi** s*ight*y push your forearms against your groin area to get momentum to swing the )um++e** +ac, up. ou wi** then suat +ac, up whi*e the )um++e** swings up in a f*ui) motion with the suat. 'his is a continua* mo(ement so once you ha(e stoo) +ac, up an) the )um++e** has reache) a+out chest height you wi** repeat the mo(ement again. Trainer/s Tip< Start out using a comforta+*e weight especia**y if you ha(e ne(er )one this mo(ement +efore. Jett*e+e**s Jett*e+e**s wor, +est for this mo(ement.


2A


24ercise Descriptions Med Ball Slams 1. Start with your feet shou*)er wi)th apart core tight +ac, straight s traight an) g*utes tight. P*ace the me)icine +a** )irect*y a+o(e your hea). 2. $ngaging your core fire the me)icine +a** )irect*y to the f*oor as har) as you can. 6. ,eeping your +ac, straight reach )own as though you were )ea)*ifting the me)icine +a**. Pic, it up an) return to the starting position then repeat.

O0erhead 3ress 1. Starting Position& P*ace you feet in a staggere) position with one foot in front of the other to re)uce tension on the *ow +ac,. P*ace your han)s on the +ar a+out shou*)er wi)th apart an) p*ace the +ar+e** in front of your shou*)ers to start. 2. #o(ement& Press the +ar+e** straight up unti* your arms ha(e reache) fu** e-tension then s*ow*y *ower the +ar +ac, to the starting position.


2I


24ercise Descriptions 3ull7ps 1. 'a,e an o(erhan) grip on the +ar with the pa*ms facing forwar). 2. Pu** your +o)y up unti* the chest reaches +ar *e(e*. 6. S*ow*y *ower yourse*f ,eeping contro* of your +o)y the entire time.

e0erse $unge umps 1. Stan) with your feet shou*)er/wi)th apart 2. Step +ac,war) with one *eg ta,ing a s*ight*y *arger than norma* step. step. 6. P*ant your your +ac, toe on the the groun) groun) an) use it to he*p ,eep your +a*ance. 4. !ower your +o)y unti* your your front thigh is para**e* to the groun). . Jeep your upper +o)y upright with chest prou). A. $-p*o)e +ac, to the start position )ri(ing your ,nee an) 7umping off the the groun). %epeat a** *egs on the same si)e an) then switch *egs.


2K


24ercise Descriptions 'round $unge 3unches 1. Start in an ath*etic position with with your feet shou*)er wi)th apart. 2. n a uic, mo(ement rotate your feet so they are pointing to the si)e as you )rop one ,nee to the f*oor in a *unge. 6. "s your ,nee goes to the groun) ta,e your fist an) touch the the groun) at the same time. the same ,nee an) fist wi** hit the groun) each timeG 4. Quic,*y return to the starting position an) repeat on the opposite si)e.

S"uat ump (olds 1. Start +y stan)ing with your feet feet 7ust wi)er than shou*)er wi)th apart in the position you wou*) +e in if you were getting rea)y to 7ump. Suat )own as though you were performing a +o)yweight suat. 2. 3hen you reach the the +ottom +ottom of your suat )ri(e your feet feet into into the groun) e-p*o)ing e-p*o)ing into a (ertica* 7ump. 3hen coming )own +e sure an) *an) soft*y an) +ac, in the suat position. 6.

2


24ercise Descriptions S"uat umps 1. Start +y stan)ing with your feet feet 7ust wi)er than shou*)er wi)th apart in the position you wou*) +e in if you were getting rea)y to 7ump. Suat )own as though you were performing a +o)yweight suat. 2. 3hen you reach the the +ottom +ottom of your suat )ri(e your feet feet into into the groun) e-p*o)ing e-p*o)ing into a (ertica* 7ump. 3hen coming )own +e sure an) *an) soft*y the repeat.

Superman%s To Sprinter Start 1. !aying on your stomach with your arms straight out in front an) *egs straight engage your core *ower +ac, an) g*utes raising up as far as you can comforta+*y go. 2. !ower yourse*f +ac, to the starting position an) repeat the  reps. 6. "fter your  th rep uic,*y get to your feet as though you were )oing a +urpee. 4. %eturn the the starting position on your stomach an) repeat.


60


24ercise Descriptions 5eighted 3ull7ps 1. 3lacing a eight beteen !our feet or around !our aste ith a eight belt, ta,e an o(erhan) grip on the +ar with the pa*ms facing forwar). 2. Pu** your +o)y up unti* the chest reaches +ar *e(e*. 6. S*ow*y *ower yourse*f ,eeping contro* of your +o)y the entire time.


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Mo0ing Forard... "s you en) this program you you wi** ha(e notice) a few few )ifferent things& First your +o)y is stronger an) *eaner than e(er +efore. our musc*es wi** +e )efine) you wi** +e *ower in +o)y fat an) you wi** simp*y fee* *i,e a Superhero. Secon) your sprints are faster than e(er +efore. Because we focuse) on gaining so much power power strength an) spee) in these wor,outs you wi** notice that your sprint spr int spee) has increase) )rastica**y. )rastica**y. our ne-t step is is now to continue wor,ing on getting stronger an) faster. faster. ou can easi*y easi*y imp*ement this ,in) of training training an) sprints into your routine each an) e(ery e(ery wee,. "n) as  a*ways te** my rea)ers not a wee, shou*) go +y that you )on5t sprint at *east *east 2/times. 'hey are that important.  rea**y hope you en7oye) these wor,outs an)  can5t wait to hear a+out your success. P*ease stay in touch an)  wi** ta*, to you soon. 'o your fitness success Dennis h an) you )on5t nee) euipment; www.SuperheroSprints.com?Superhero/Bo)y? / 'he +est progressi(e system www.SuperheroSprints.com?Superhero/Bo)y? / on the mar,et ta,ing you from +o)yweight to weighte) e-ercises in un)er 12/wee,s. www.SuperheroSprints.com @ A/wee, sprint an) +o)yweight com+o p*an )esigne) to +*ast fat uti*i8ing www.SuperheroSprints.com @ the most un)errate) an) un)er use) e-ercise on the p*anet& Sprints; www.Dai*yShre)Diet.com @ Disco(er how to *ose 22 poun)s of fat in the ne-t 60 )ays without www.Dai*yShre)Diet.com @ counting ca*ories whi*e sti** en7oying the foo)s you *o(e. oin us on Face+oo, at www.Face+oo,.com?Bo)yFitFormu*a


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Sprints for Performance

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