I hadn’t sprinted in approximately 6 weeks prior to this morning’s workout, due to the weather conditions here in eastern North Carolina. Okay, that’s a flagrant cop-out. The reality is that the winter here has been pleasantly mild and, for the most part, dry.  This, though, is what generally happens: I get complacent(thinking I’m jammin’ right on along) and tend to fall into work-out ruts. Lack of time (lack of initiative?) to devote to my work-out pre-planning leads toward performing the same type of work-out repetitively.  I get too focussed on bettering some previous lifting best; this, I’ve found, is mostly a winter-time phenomenon.  Although this isn’t the worst mistake one can make — a work-out of the same type is better than none at all — but, as we’ll see, this “repetitiveness” has a tendency to contribute to the occurrence of repetitive injuries.

Having cut my front squat work-out short last week due to a muscle tweek in the left shoulder blade area of my back was exactly the thump in the noggin I had to have to force the “better get things swapped up” realization. I hate the fact that, after all these years, I still fall victim at times to a lack of forethought in my work-out planning. The “look for the positive” in me says, “well, at least the injuries are minor now AND you know when to call a work-out quits.” This is true; I am older, wiser and at least a tad bit smarter than the days when I’d just blow past a minor muscle pull, only to compound the problem ten-fold.

So, this was the gig this morning at 6 A-friggin’-M in the morning, Rocky Mount YMCA:

  • enough of a warm-up to break a decent lather (1/2 & 3/4-speed 40’s, hip-flexor stretching)
  • 5 all-out 60 yard sprints from a sprinter’s start
  • a set of 10-rep (5 each leg) slosh-tube lunges
  • 5 all-out 60 yard sprints from a standing start
  • a set of 10-rep (5 each leg) slosh-tube lunges
  • inside the gym for — 1 set of hierarchical DB curls and 1 set of flat bench EZ-bar tricep “nose crunchers”
  • showered, shaved and punchin’ the work clock at 7:25

That’s it. It doesn’t sound like much, but as I write this tonight, I can feel a nice tightness to my hamstrings and glutes. Not achy, but I can tell they’ve been pushed in a good way. And the best part? My back is good-to-go. I don’t claim to know all the “why’s” — and quite frankly, a lot of times, the “why’s” are neither here nor there to me — I just know that, empirically-speaking, sprinting works wonders.

Next articleDiet and fast Twitch Muscle Fiber
Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.