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The Benefits Of Sprinting | Top Training Protocols

Daniel Speakman
Writer and expert7 years ago
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Written by Jamie Bantleman

The Benefits of Sprinting

Sprinters are trained to be powerful and very explosive. Whether you are sprinting for competition or for the improvement of body composition there are little movements that can have the effect on the body that sprinting does.


There are many different training programmes that can improve your sprinting times, such as a simple 20 minute 8 seconds on/12 seconds off protocol and Tabata workouts where you perform for 20 seconds on 10 seconds off. Check out some example sprint training examples below.


#1 Wingate Sprints


This is performing all out sprints from 30 seconds up to 60 seconds with short rest periods which can be done by using a Watt Bike, Spin Bike or simply using a running track. An effective way in which to utilise this is by spending 5-10 minutes post weights training workout.


While most sprints last much shorter than 30 seconds this method can increase your sprint endurance and will also improve your bodies ability to lose body fat.

#2 Decrease Distance Sprints


Doing this protocol you can ensure that the body can increase its ability to perform for a longer period of time and to reduce the time as the body becomes more fatigued. Performing a 200m sprint with 2 minutes rest, 100m sprint with 1 minute rest and finally perform 50m sprint followed by a 9 minute rest period then repeat the whole protocol 3 times over. This is a gruelling training regime and is recommended for those looking to improve their sprint times as well as their endurance and body composition.

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#3 Power Sprint Protocol


Take a 35m distance and repeat 10 sprints as fast as is physically possible with a short 10 second rest period. This is ideal for those who are looking to improve explosive power, athletes such as rugby players, boxers, martial arts and other combative sports people.


#4 Tabata Training


An extremely fast training session that can be very effective and tiring. Taking 4 minute periods of time, you will sprint all out for 20 seconds with 10 second rest periods.


These techniques should be focused upon supplementing your resistance training programme, exercises such as heavy compound movements including Barbell Squats, Pull Ups, Barbell Hip Bridges and Barbell Bent Over Rows. Not everything must be explosive and represent the effects sprinting however the time under tension of the movements can really take a great effect on the body.

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Daniel Speakman
Writer and expert
View Daniel Speakman's profile

Dan Speakman is our editor and level 3 qualified Personal Trainer. Having spent time in Australia, he has experience in planning and delivering exercise plans to beginners and advanced athletes — both in the UK and down under.

Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. He also runs weekly fitness boot camps and spin classes.

When he’s not working, or in the gym, Dan enjoys travelling to sunnier destinations, eating out, and trying exciting new foods.