Workout: Insane Bolt

Warmup:

• 10 Squats
• 10 Pull-Ups
• 10 Push-Ups
• 10 Sit-Ups
• 10 Lunges

Workout:  (perform all sprints at 100% effort)

• 40m sprint (maximum effort) - 40m slow walk recovery
• 60m sprint - 60m slow walk recovery
• 100m sprint - 100m slow walk recovery
• 4 x 200m sprints (200m jog recovery between reps)

Finisher:

50 Push-Ups

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Comments

[Keshani]

Darryl - did you do this one outside?

I always find sprints on a treadmill are a bit crappy as you have to wait for the treadmill to speed up and lose that explosiveness. Any suggestions on how to do these indoors more efficiently?

[Darryl Edwards]

I did this outside.

If indoors, most treadmills are programmable by distance but usually have a minimum distance of 100m, so not useful for sprint distances less than this.

An alternative is to program it based on time, i.e. 10 seconds at max speed. However the majority of treadmills have a maximum speed of 22km/h (13 mph), so likely too slow for a sprint. Check if that's the case for your model of treadmill.

If all else fails, I would perform the Treadmill Driver (video on this site). With 1 driver stride being the equivalent of 2 metres, e.g. perform 50 driver strides for the 100m sprint. Hope that's clear.

[Iain]

What do you use to measure the distance Darryl?

[Darryl Edwards]

Iain, just use a long stride length as an estimate of a metre.