Saturday, July 25, 2009

Litvi Band Sprints!

(Linford Christie looking JACKED...train like a sprinter, hint, hint!)

Throughout the week I get in 3 solid sandbag strength training sessions, and then twice per week I leave open for any other additional "gpp" type stuff...high rep kettlebell work, calisthenics, or sometimes just some light mobility work followed by an extended "dynamic warm up".

It differs, and I give myself the option to maybe try some new shit out and experiment a little.

Right now my goals are a little loose and more along the lines of just bumping up my overall work capacity, so I can do this.

Well the other day I REALLY wanted to get outside and run some sprints - litvi sprints to be exact. You know, swing or snatch a kettlebell and then sprint 40, 50, or 60 yards, rest, and then repeat just twice or maybe 3 times more. Its such a simple workout that can leave you ON THE FLOOR...Dan John says it might be the shortest workout of all time!

The only problem was that once again it was freakin' POURING outside (what else is new for the summer??). But then I got a little "innovation out of necessity" and decided to try doing some litvi BAND sprints...which begs the question, why didn't I think of this before?

Band sprints can be especially brutal, especially if you sprint against the top resistence for a second or two before being "thrown" backwards. Coupled with some FAST highish rep kettbell swings, the combo is hell on your heart and lungs (and never mind your legs feeling like JELL-O!).

So here's the workout, warm up and all...

Stationary Warm Up x 2 sets
Squats x 10
Jumping Jacks x 10
Seal Jumps x 10
Highland Flings x 10
Pogo Jumps x 10
Lunges x 10 (5 ea)
Side Lunges x 10 (5 ea)
Wideouts x 10
Gateswings x 10

Upperbody Bear Crawl Series:
Forward Bear Crawls 2x10 yards
Backward Bear Crawls 2x10 yards
Lateral Bear Crawls 2x10 yards
Spiderman Walks 2x10 yards

Litvi Band Sprints x 3 sets
Kettlebell Swings (2 hands) x 20-30 (depending on size of kettlebell)
Band Sprints x 10

Finish with maybe some upperbody work like dips and chins...or do nothing else and call it a day!

Short and sweet, baby!

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