Superhero Sprint Conditioning - Amazon S3€¦ · long cardio workouts to stay in shape. The fact...

Superhero Sprint Conditioning

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Dennis Heenan Presents:

SUPERHEROSprint Conditioning




Copyright 2014FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.




Table of ContentsIntroduction From Dennis.......................................................................................................................... 5

Defining Sprints.................................................................................................................................... 8Benefits of Sprinting............................................................................................................................. 8Sprint Preparation..................................................................................................................................9Starting Slow......................................................................................................................................... 9

Sprinting Workouts...................................................................................................................................11Interval Sprints.................................................................................................................................... 11Outdoor Sprints................................................................................................................................... 13Indoor Sprinting Workouts.................................................................................................................. 16Alternative Sprinting........................................................................................................................... 20

Sprint Conditioning 6-Week Workout Calendar...................................................................................... 22Conclusion............................................................................................................................................... 28




Introduction From Dennis...I remember early on in my college basketball career my coach telling me that I should not do a lot oflong cardio because it was going to make me slower and less quick on the basketball court. I nearly jumped for joy when I heard this. I could not stand doing longer cardio workouts, something I had been doing ever since high school to “stay in shape.”

I remember getting put through workouts in high school where I would have to run 5-6 miles outsideon the pavement that would leave my knees and back terribly sore the next day. I also remember how much I loved doing sprints on the football field, hill sprints, stadium runs, and running countless lines in the gym. I loved these kinds of workouts because they were short, explosive, and got the job done.

So you can imagine the thoughts running through my head when I now had an “excuse” not to do long cardio workouts to stay in shape.

The fact is, sprint conditioning is far more beneficial than long slow cardio as I would soon discovered later on.

Not only will you get in shape faster, but you will also burn unwanted fat at an unbelievable rate and it is much less demanding on the body.

If you have ever run further than 4-5 miles at a time you know the feeling your body has after. You feeldead tired, knees are most likely hurting, and you don’t feel like moving the rest of the day.

For me, adding a 5-mile run to my already busy and tiring day was not the best idea. I worked veryhard at the game of basketball, playing and working on my skills for hours a day. So a 5-mile run wasnot the best thing to add into the mix and my body made sure I knew that.

When I reached college, the physical demands of the game increased. The game was faster, the guyswere stronger, and I knew I had to always be on top of my game.

I was so glad I had the coaches I did, especially my strength and conditioning coach, who told me about how I did not have to worry about doing long cardio sessions.

Don’t get me wrong, the conditioning workouts we were put through were intense and very hard, and they brought results long cardio sessions could never bring.

During college, all I did when it came to cardio was sprint conditioning. Sure every once in a while we would have to run a timed one mile but never anything longer than that. And you know what, the mile had never been easier for me because I was in such good shape from doing my sprint workouts.

Over those four years in college and since graduating, I have put myself through countless sprintingworkouts, both indoors and outdoors. My discoveries from the research I have done and the results Ihave seen has been amazing.




My first discovery came after my freshman year when my coach told me he wanted me to gain 25pounds before the start of the next season. At the time I was 6’6” weighing in at a whopping 165pounds. You can see why he wanted me to put on some weight... LOL!

I had seen guys previous to me try and put on weight only to find that most of the weight they put onwas fat. I did not want this.

My trainer and good friend was a rock solid 6’6” weighing around 220 pounds. He was my inspiration. I wanted to look like him!

So my two good friends and myself sat down and came up with a plan for that summer to put on some serious muscle without gaining an ounce of fat.

I wanted a popping six pack and muscles that everyone wanted. I'll be honest, that was a lot of the motivation to get to the gym everyday.

With that being my goal, the research started.

Not only did I start doing some serious research (which has not stopped since), I also had a wealth of knowledge right in front of me in my friend and coach who had been obsessed with fitness for years. I tried to learn everything and anything I could from him, along with testing my own stuff from the research I was doing.

In that first week of research was when I first came across the power of doing sprints. Now as abasketball player I had been doing sprints for years, but until you read about the benefits, peoplenormally do not take them seriously.

I simply saw sprints as a way to stay in “basketball shape.” I did not know that they were going to be the driving force behind eliminating tons of unwanted fat, keeping fat off, aiding in muscle growth, and more!

As I was researching this, I was blown away by the benefits of sprinting. It was then that Idecided to say good-bye to long cardio once and for all and instead focus on doing sprints;keeping my workouts short, intense, and powerful.

I wanted to look like a sprinter, NOT a marathon runner!

Since the first time I researched sprints, I have never gone back to doing any other cardiostyle workout. Even as my playing career is done, my workouts are still short and intense. And thereason for that is simple:

Remember how I told you my coach wanted me to put on 25 pounds before my sophomore season?




Well I actually ended up putting on 30 pounds of rock solid muscle in a little over three months!

And the best part... I did not gain an ounce of fat during that time.

If anything I lost fat even though I already had a low body fat percentage at the time. It was incredible. That transformation essentially changed my life.

Not only did I have more confidence than ever but health and fitness became a lifestyle, something Iresearched and starting testing constantly. Sprints were a topic I loved researching because of the incredible benefits they bring. I started testing out and coming up with all the sprinting workouts Icould.

Each workout plan that I have ever written involves doing sprints in some way.

With that, I decided I needed to throw together a program that explains sprinting a little more and how you can use them for accelerated fat loss.

Inside this report, you will learn all the techniques to utilizing sprint conditioning so that you can finally say bye-bye to long cardio and hello to a NEW YOU!

Now that you've heard my story, I'm excited to hear about your's after you see the power of sprint conditioning in your workouts.

Can't wait!

To your fat burning success,

Dennis Heenan, MCTTMaster Certified Turbulence Trainer

P.S. Don't forget my other sites...

www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more.

www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment!

www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks.

www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints!

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Defining Sprints

When most people think of sprints they think of going out to a track and running as fast as they canfor 100 yards. And although this is many times what I find myself doing, there are plenty of variationsto sprints that will bring great benefits.

Sprints are not just running as fast as you can. Sprints can be defined as anything you do for a shortperiod of time at the highest intensity that you can safely go at. During your sprints you should not beable to talk to your workout partner or even think of anything but finishing that sprint.

That is how intense your sprints should be.

Sprints can be done on a bike, in the pool, on a rowing machine, basketball court, and more. Yousimply have to engage in a very high intensity burst of speed followed by a rest period and repeat.Simple as that.

Within this program I am going to provide you with many different sprint variation workouts that can be done indoors and outdoors. Since I live in Minnesota, I have had to come up with some awesomeindoor sprint workouts. Although I love to go outside and sprint on an open field, I have had to adaptand come up with new workouts.

As I stated earlier, in college my friends and I created plenty of very effective sprint workoutsthat bring serious results. I will share those with you in this program.

Benefits of Sprinting

If you have not already figured it out, I love sprints simply because of the results that they bring. Notonly that but they are one of the most, if not the most, time efficient workouts you can do. A simpleten minute sprinting workout can bring crazy results.

Here are just a few of the many benefits you will see when it comes to sprinting:

• Extreme fat burn• Boosted metabolism• Fast results• Improved cardio vascular health• Ripped lean muscle gain• Continued fat burning after your workout is over• Improve insulin sensitivity

I am sure as you are reading through those benefits you are getting pretty excited about what sprintsare about to bring you. I can tell you this, you will get results far faster than by doing the mainstream long slow cardio workouts.




Sprint Preparation

When it comes to sprints, the last thing I would do is recommend someone to go out and do 12 full onsprints when they have not sprinted in 10 years. That is an injury waiting to happen, let alone sorenessfor about two weeks.

You must start slow doing sprints and go at a comfortable speed. You must work your way up to goingfull speed so you can eliminate soreness and avoid injury.

There are many different options of sprints below that you can do. Find something you arecomfortable with and do that. For example, my dad is 55 years old and likes doing his sprints on therecumbent bike or using battling ropes.

For him, this works!

He enjoys doing it and finds it to be much better for his body than doing sprints outdoors or on a basketball court.

For someone like my wife, and myself, we both enjoy doing sprints outside on the grass or indoors on abasketball court. This is what works for us. Find something you are comfortable with and stick to it.Once you feel comfortable moving to something more challenging, do it.

Starting Slow

Sprints are very demanding on the body and this is the reason you must start slow. If you are justbeginning, feel free to cut the workouts below in half. This will help you ease into the sprintingworkouts and eliminate tons of soreness.

Be sure you always get a great warm up in before engaging in sprints. Start with a light jog and somedynamic stretching. Make sure your body is completely warmed up before fully sprinting, I cannotstress that enough.

After each sprinting workout make sure you have good cool down and light stretching session.Each new sprinting session you engage in, you should feel more comfortable bumping up the intensity.Do not feel the need to go out and go full speed right away. Gradually build up to full speed over thecourse of a few workouts. Some may need three workouts to build to full speed while others mayneed ten workouts to get to full speed. What ever the case may be for you, go at your own pace.

Some of the workouts below will allow you to go at a higher intensity right away than others. Forexample, you will be able to start at a higher intensity on the bike than you would sprinting on a track.

Figure out a comfortable starting intensity and continue increasing it until you have reached fullspeed.

Always challenge yourself to get better and the results will continue to follow!




Once you have reached your full speed, challenge yourself by sprinting for farther distances or increasing the interval time and lessening rest time.

Just be sure that your sprints stay intense throughout the workout. A sprint is supposed to be at yourhighest intensity throughout.

Do not sprint for 20 seconds if you can only keep your top intensity for ten seconds. Sprints are meant for sprinting, not jogging!




Sprinting WorkoutsIn this section I will cover different indoor and outdoor sprinting options and give you a sample workout you can follow for each. Some are more advanced than others so choose one that you feel comfortable doing. Following this section is where you will find the Superhero Sprint Conditioning workout plan.

Interval Sprints

Each of the sprinting workouts that we are about to go over can be done in interval format. Some will be easier to do intervals with than others, but just know this is always an option. Interval training is simply going hard for a short period of time, resting for a select period of time and repeating.

Interval training works incredibly well when it comes to burning tons of fat and you will see results from workouts that last as little as 10 minutes.

Focus on keeping your cardio sessions short and intense. This will help maximize results and burn tons of fat.

Take a look below at how to build an interval sprinting session:

Step One: Choose a piece of equipment or movement• Outdoor sprints• Bike• Rowing Machine• Jump Rope• Sprints in place• Hill Sprints• Treadmill• etc.

Step Two: Choose an interval time• 30 seconds on 30 seconds off • 20 seconds on 10 seconds off• 15 seconds on 45 seconds off• 20 seconds on 30 seconds off• 60 seconds on 60 seconds off• etc. etc. etc.

Step Three: Choose a time frame

All this means is to choose the amount of time you will be working out for on intervals. For example, 10-15 minutes is always a good time frame.




That means you'll be doing your interval for 10-15 minutes and stop once the timer is done.

Step Four: Get after it!

Workout Example:

Step One: Rowing MachineStep Two: 30 seconds on 30 seconds off Step Three: 15 minutes

All you will do is row as fast as you can for 30 seconds, rest for 30 seconds (while rowing at a slow pace), and repeat until the 15 minutes is up! Very simple. Here is what it would look like:

After your warm up is finished:

Sprint: 30 seconds• Rest 30 seconds

Sprint: 30 seconds• Rest 30 seconds

Sprint: 30 seconds• Rest 30 seconds …

Until the 15 minutes is finished!

Again, you can choose to do this with any of the workouts described below on any piece of fitness equipment. You can even do this using bodyweight exercises like bodyweight squats, mountain climbers, jumping jacks, sprints in place and more.




Outdoor Sprints

Each of the workouts below can be catered down to fit your fitness level or the 10-15 minute time frame you are trying to stay in.

Sprints

Straight sprints are sprints that you will do on an open field or on a track. Be sure to build up to goingfull speed.

It is better to start going at a less intensity than go out and get injured the very first session.

I recommend beginners starting at 50-60% of their full speed and advanced athletes starting at 90% of their full speed.

You will then increase the intensity by 5-10% each time you workout until you have reached full speed.

Workout Example:

**Before you start your sprints be sure you get a great warm up and stretch in! Make sure all yourmuscles are loose and you are fully ready to go**

3 sets of 4 sprints (12 total sprints)

Distances:• Sprint 1: 70 yards• Sprint 2: 60 yards• Sprint 3: 50 yards• Sprint 4: 40 yards

You will repeat this 3 times for a total of 12 sprints. After each sprint is completed, you will walk back to the starting position and perform the next sprint.

The workout above is one I find myself doing a lot. Be sure to choose the intensity you will go at andstick with it throughout the duration of the workout.

For example, if you are going at 75% of your full speed, be sure all your sprints are done at 75% intensity. This will ensure that you continue to get stronger and in better shape so you can quickly build up to going full speed.

Hill Sprints

Hill sprints are a great alternative to regular sprints. The benefits of hill sprints are amazing and theyput less stress on the body and joints than regular flat sprints.




I find myself doing these every once in a while to switch things up. I am a huge fan of hill sprints. If you are just starting out and want to do sprints, starting on a hill is a great option.

Workout Example:

**Before you start your hill sprints be sure you get a great warm up and stretch in! Make sure all yourmuscles are loose and you are fully ready to go**

10 total sprints

Distance: 30-60 yards depending on the size of the hillAll you will simply do is sprint up the hill, walk back down and repeat. That simple.

Remember to also start slow on hill sprints. A beginner may want to cut the workout in half and dofive total sprints the first few times. Also, start out going up the hill slowly and build up to your fullspeed with each stride. For example, I will start out going 75% of my full speed in the beginning but bythe half way point up the hill I will be at full speed.

Hill sprints bring some amazing fat burning benefits, so if you have a hill close, you should jump onthat!

Sand Sprints

Growing up in California this was something I was able to do a lot when it came to outdoor sprints.Doing sprints in the sand is an incredible workout and less stressful than sprints on the grass or track.

Workout Example:

**Before you start your sand sprints be sure you get a great warm up and stretch in! Make sure allyour muscles are loose and you are fully ready to go**


Distances:• 30 yards• 40 yards• 50 yards• 60 yards

You will repeat this 3 times for a total of 12 sprints. After each sprint is completed, you will walk backto the starting position and perform the next sprint.

Sand sprints have always been one of my favorite workouts because as soon as you are done you can




jump right in the water. If you have access to a beach or sand, I recommend giving this workout a try.

Stair Sprints

Stair sprints are another incredibly hard workout that really builds up all the muscles in your legs. Allyou need is a staircase or stadium to do these. Most high school football fields will work for thisworkout.

Workout Example:

**Before you start your stair sprints be sure you get a great warm up and stretch in! Make sure allyour muscles are loose and you are fully ready to go**

12-20 total sprints depending on the size of the staircase or stadium

Simply sprint all the way to the top, walk down and repeat.

These are four incredible outdoor sprinting workouts that if done will bring some incredible results. I recommend doing sprints 2-3 times per week with a day of rest in between.




Indoor Sprinting Workouts

Once again some of the workouts below will be more advanced, while others will cater to all fitness levels.

Rowing Machine

One of my favorite exercises to do: The rowing machine! I absolutely love this workout when doingsprints indoors. It benefits the whole body, burns fat, and gives you a great workout in a short amountof time.

Most gyms will have a rowing machine and if yours does, I recommend you start doing it.

Workout Example:


Distances:• 100 meters• 200 meters• 300 meters

This workout is a very challenging workout. You will first row 100 meters as fast as possible, slow down until you are fully recovered then row 200 meters as fast as possible. You will then recover and row 300 meters as fast as possible. That is one full set; you will repeat four sets for a total of 12 sprints.

You have the option to keep rowing during your rest period or stand up to cool down before your nextsprint. If you are able I recommend continuing to row while on your rest period but if you must standup to catch your breath feel free to do so.

Here is an example of what two sets would look like:Row 100 meters

• RestRow 200 meters





• RestRepeat




Once again you have the option to continue rowing at a slow pace during your rest period or you canstop rowing all together before your next set. As you get in better shape I recommend continuing torow during your rest time.

You also have the option of doing interval sprints on the rowing machine. This is many times what I find myself doing. All you will do is sprint for a short period, rest and repeat. For example, you could do 30-30 intervals where you would sprints on the rowing machine for 30 seconds, rest for 30 seconds as repeat.

Bike Sprints

Bike sprints are a great starting point for someone who has not sprinted or engaged in high intensityworkouts in a while. The bike is very low impact and will not put tons of stress on the body.

You will need to make sure you push yourself on bike sprints and have the resistance at theappropriate setting.

Workout Example:

Bike sprints work best when done in interval form. For example you may sprint for 15 seconds, rest for45 seconds and repeat. You would then complete this pattern for the allotted amount of time. Take alook at the example workout below:

Interval Bike Sprints: 20 seconds sprint, 40 seconds rest. Workout time, 15 minutes

**Before you start your bike sprints be sure you get a great warm up and stretch in! Make sure allyour muscles are loose and you are fully ready to go**

I always recommend warming up for the first 2-3 minutes on the bike to make sure all your musclesare loose. So peddle at a comfortable speed for 2-3 minutes before getting started. After your warmup, you should be ready to go.

Workout:Sprint for 20 seconds

• Rest for 40 seconds while continuing to peddleSprint for 20 seconds

• Rest for 40 seconds while continuing to peddleSprint for 20 seconds

• Rest for 40 seconds while continuing to peddleContinue this for 15 straight minutes

You will repeat the 20 second sprint, followed by 40 seconds of rest for the allot amount of time foryour workout. In this example, you would do this for 15 minutes. You will continue to peddle




throughout the whole workout, even during your rest time. When it is time to sprint, you go all out forthe amount of time you have set.

This is a very challenging workout if you push yourself. If you are just beginning, this is a great option!

Basketball Court Sprints

We are entering my domain here when it comes to basketball court sprints :)

I have done thousands of these in my life and could give you more workouts than you would know what to do with. However I like keeping things very simple.

Court sprints require you to do a lot of cutting, planting your foot, and changing direction. So if youare uncomfortable doing that I do not recommend court sprints. Make sure you have a good pair ofshoes doing sprints on a basketball court. Not all shoes are made for cutting and planting your foot.

Workout Example:

As I said, I could give you tons sprinting workouts for a basketball court. I will keep it very simplehowever and just give you one that I find to be the best when it comes to doing more sprinting thancutting and changing direction. The workout below is called “20’s” because my goal is to always finisheach sprint in less than 20 seconds no matter what number I am on.

Now for some this may be very easy while for others this is not possible at the moment. That is ok, just as long as you are pushing yourself to get better each time! Set a time that is challenging for you, and work towards that. For some this may be 25 or 30 seconds, that is completely ok. Just work hard to get that time every sprint.

Sprint Amount: 10 total sprints

Each sprint is two full court sprints. Down and back is considered one full court sprint. So you will becompleting two of those, and that equals one sprint. You will do 10 sprints for this workout.

Please note, that if you cannot go at your full intensity for the whole two lengths of the court (down,back and down, back), cut the sprint in half and only do one down and back to start. Then as you startgetting in better shape you can add in the additional full court sprint.

Take a look at the court below on the next page for a better understanding on how to do this workout:




Basketball Court Sprints...

1. You will start underneath one basket on the baseline. As soon as you start sprinting, the clock starts.

2. You will sprint to the other end, touch the line and quickly start sprinting back to the starting position.

3. Once you have reached the starting point, you will touch the starting baseline, turn and sprint to the other end again.

4. Once again you will plant and sprint back to finish off the sprint.

This completes one full sprint. You will complete 10 total sprints for this workout. For beginners, Irecommend cutting this workout in half and starting out with only 5 total sprints. Also, remember youare supposed to be going at your full intensity throughout the whole workout. If you cannot completethe full two down and backs, start with just one down and back for the workout.

Your goal should be to sprint all 10 down and backs at full speed. If for some reason you cannotcomplete all ten, switch to one down and back to finish off the workout.

Court sprints are very challenging so be sure you are in good enough shape to perform them. Startslow and build up to full speed. Once you feel comfortable doing them, you should start trying to beatyour time each time you workout!

Sprints In Place

Sprints in place are just that, sprinting in place. Although this is a step down from actual sprints, if youdo not have access to a park or field, this is a great alternative! Sprints in place are best done ininterval form just as Bike Sprints were.

Workout Example:




We will set the interval time for sprints in place at 30 seconds on followed by 30 seconds of rest. Thisis a very challenging interval time so feel free to adjust accordingly. Once again, be sure you are goingat your highest intensity throughout the duration of your sprints.

Interval: 30, 30 for a total of 10 minutes

All you would simply do, after getting a great warm up is perform sprints in place for intervals of 30seconds of sprinting followed by 30 seconds of rest. You would repeat in this fashion until the 10minutes are up.

Example:30 seconds sprinting

• Rest for 30 seconds30 seconds sprinting

• Rest for 30 secondsRepeat until you have completed 10 full minutes

Alternative Sprinting

Sprinting can be done anywhere, anytime. As was stated earlier, sprints does not mean you have torun as fast as you can. Sprints are anything that you do at a very high intensity for a short period oftime. There are plenty of exercises that can be called sprints as some were mentioned above.

A few more examples are:

• Jump rope• Pool Sprints• Dumbbell or Kettlebell Swings• High Intensity Interval Training (with mountain climbers, jumping jacks, squat jumps, etc.)

All the exercises above have one thing in common:

High intensity for a short period of time, followed by rest and repeating.

Get creative with your sprinting workouts and ditch the long slow cardio. Sprints will bring you theresults you are looking for. The options for sprint workouts are endless. You can also combine differentexercises and do a sprinting circuit.

Bike: 30 second sprint• Rest for 30 secondsRowing Machine: 30 second sprint• Rest for 30 secondsJump Rope: 30 second sprint• Rest for 30 seconds




Repeat for allotted amount of time

This is a great way to keep your workouts new and fresh and burn tons of fat! Continue to challengeyourself each workout and you will be very happy with the results you will get!




Sprint Conditioning 6-Week Workout CalendarBelow you will be doing 3 days of sprint workouts, placed on Tuesday, Thursday, Saturday. Of course, you can place these sessions whenever works best for you. This is just an outline. Each session will be 10-15 minutes in length. These are progressive workouts so we'll be starting slow and building up as the weeks go on. Again, if something is too difficult OR to easy, just replace it with a sprinting option above. Choose whether you are a beginner, intermediate, or advanced and follow the workout schedule below for the next 6-weeks!

Week 1

Monday OFF

Tuesday • Time: 10-minutes• 20-seconds on, 40-seconds rest interval (beginner, intermediate)

◦ OR 50-yard sprints for advanced (see below)• Choose either:

◦ Beginner: Jogging-in-place◦ Intermediate: Rowing Machine◦ Advanced: Outdoor Sprints at 85% Full Speed

*For outdoor and hill sprints. Your goal is to complete 1 sprint every 60-seconds.

Wednesday OFF

Thursday • Time: 10-minutes• 20-seconds on, 40-seconds rest interval (beginner, intermediate)




Friday OFF

Saturday • Time: 10-minutes• 20-seconds on, 40-seconds rest interval (beginner, intermediate)




Sunday OFF




Week 2

Monday OFF

Tuesday • Time: 10-minutes• 30-seconds on, 30-seconds rest interval (beginner, intermediate)

◦ OR 40-yard hill sprints for advanced (see below)• Choose either:

◦ Beginner: Jogging-in-place◦ Intermediate: Rowing Machine◦ Advanced: Hill Sprints at 90% Full Speed


Wednesday OFF

Thursday • Time: 10-minutes• 30-seconds on, 30-seconds rest interval (beginner, intermediate)




Friday OFF

Saturday • Time: 10-minutes• 30-seconds on, 30-seconds rest interval (beginner, intermediate)




Sunday OFF




Week 3

Monday OFF

Tuesday • Time: 12-minutes• 40-seconds on, 20-seconds rest interval (beginner)

◦ OR 40-yard sprints for intermediate (see below)◦ OR 60-yard sprints for advanced (see below)

• Choose either: ◦ Beginner: Stationary Bike◦ Intermediate: Outdoor Sprints at 85% full speed◦ Advanced: Outdoor Sprints at 90% Full Speed


Wednesday OFF

Thursday • Time: 12-minutes• 40-seconds on, 20-seconds rest interval (beginner)




Friday OFF

Saturday • Time: 12-minutes• 40-seconds on, 20-seconds rest interval (beginner)




Sunday OFF




Week 4

Monday OFF

Tuesday • Time: 12-minutes• 45-seconds on, 15-seconds rest interval (beginner)

◦ OR 40-yard hill sprints for intermediate (see below)◦ OR 50-yard hill sprints for advanced (see below)

• Choose either: ◦ Beginner: Stationary Bike◦ Intermediate: Hill Sprints at 90% full speed◦ Advanced: Hill Sprints at 100% Full Speed


Wednesday OFF

Thursday • Time: 12-minutes• 45-seconds on, 15-seconds rest interval (beginner)




Friday OFF

Saturday • Time: 12-minutes• 45-seconds on, 15-seconds rest interval (beginner)




Sunday OFF




Week 5

Monday OFF

Tuesday • Time: 15-minutes• 30-seconds on, 30-seconds rest interval (beginner, rowing machine)

◦ OR 40-yard hill sprints for beginners (see below)◦ OR 50-yard sprints for intermediate (see below)◦ OR 70-yard sprints for advanced (see below)

• Choose either: ◦ Beginner: Rowing Machine or Hill Sprints at 90% full speed (40-yards)◦ Intermediate: Outdoor Sprints at 90% full speed◦ Advanced: Outdoor Sprints at 100% Full Speed


Wednesday OFF

Thursday • Time: 15-minutes• 30-seconds on, 30-seconds rest interval (beginner, rowing machine)




Friday OFF

Saturday • Time: 15-minutes• 30-seconds on, 30-seconds rest interval (beginner, rowing machine)




Sunday OFF




Week 6

Monday OFF

Tuesday • Time: 15-minutes◦ 50-yard outdoor sprints for beginners (see below)◦ 60-yard outdoor sprints for intermediate (see below)◦ 80-yard outdoor sprints for advanced (see below)

• Choose either: ◦ Beginner: Outdoor Sprints at 90% full speed (50-yards)◦ Intermediate: Outdoor Sprints at 100% full speed (60-yards)◦ Advanced: Outdoor Sprints at 100% Full Speed (80-yards)


Wednesday OFF

Thursday • Time: 15-minutes◦ 50-yard outdoor sprints for beginners (see below)◦ 60-yard outdoor sprints for intermediate (see below)◦ 80-yard outdoor sprints for advanced (see below)

• Choose either: ◦ Beginner: Rowing Machine or Outdoor Sprints at 90% full speed (50-yards)◦ Intermediate: Outdoor Sprints at 100% full speed (60-yards)◦ Advanced: Outdoor Sprints at 100% Full Speed (80-yards)


Friday OFF

Saturday • Time: 15-minutes◦ 50-yard outdoor sprints for beginners (see below)◦ 60-yard outdoor sprints for intermediate (see below)◦ 80-yard outdoor sprints for advanced (see below)

• Choose either: ◦ Beginner: Rowing Machine or Outdoor Sprints at 90% full speed (50-yards)◦ Intermediate: Outdoor Sprints at 100% full speed (60-yards)◦ Advanced: Outdoor Sprints at 100% Full Speed (80-yards)


Sunday OFF




ConclusionWith this sprinting guide I simply wanted to provide you with ideas on different ways you can engagein sprints. As you can tell the options are really endless. You just need to make sure that you arekeeping your sprints at a high intensity and getting good rest between sets.

I cannot stress enough the importance of sprints. When it comes to getting results, sprints will pushyou over the edge and past plateaus. I contribute much of the success of my transformation to sprints.Yes I was eating healthy and engaging in some great weight lifting routines but sprints were a majorcontributor to the success I had. I know that if I had been doing long slow cardio, my results wouldhave been very different.

I challenge you to start taking sprints seriously. They have results waiting for you that you never wouldhave imagined possible.

It is time to change that body of yours for life. Instead of making this a long slow process, startsprinting for some seriously, fast results.

With gratitude,

Dennis Heenan, MCTTMaster Certified Turbulence Trainer

P.S. Don't forget my other sites...

www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more.

www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment!

www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks.

www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints!

www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love.

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Superhero Sprint Conditioning - Amazon S3€¦ · long cardio workouts to stay in shape. The fact...

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