Deal with the Devil if the Devil has a constituency – and don’t complain about the heat –

C. J. Cherryh

Not complaining, just sayin’, you know; 106-degrees F at the time I performed this little sprint routine, on the way to the day’s high of 111.  No telling how friggin’ hot it was out on the artificial turf; let’s just say it was blazingly so.  But hey, like CJ says — deal with the Devil and his constituency, and roll the hell on…  🙂

Here we go –

– knee to chest jumps for max height, as little a pause as possible between jumps.  x 7 reps

– 10 second, max effort sprint for distance (drop-off technique)

– tennis ball goalpost “dunks”, x 7

– dual leg hops x 30 yds (90 feet), fast as possible and covering the distance in as few hops as possible (again, utilizing the drop-off technique, here).

– “drum major” (stiff-leg) sprint x 40 yards.

Wash, rinse, repeat for 6 rounds.  Sweat a ton, get a bit queasy, lounge like a lizard the rest of the day.

A few notes on this one:

  • I’d originally intended to push until hitting drop-offs in both the dual-leg hops and the sprints — however, I pulled the plug after hitting drop-off in the hops only; discretion being the better part of valor today, due to the heat.  I probably had another 2 or three top-end sprints in the tank.
  • I covered right at 80 yards in each 10 second sprint today; self-timed, on turf, standing start.  Not bad for an old goat.
  • I covered the 90 ft distance in 11 dual-leg hops today, with the last round requiring an additional jump.
  • about 30 seconds recovery between exercises, except for following the 10-second sprint and the dual-leg hops, in which case there was an approximate 1 minute recovery.
Where does something like this fall on the Exercise-Activity spectrum?  Well, again, one man’s “play” is another man’s workout; the dividing line between the two, for me, is predominant fast-twitch fiber involvement.  I’ll get into this a little more in future posts, but a decided lack of fast-twitch fiber involvement in an activity makes that activity of little value in enhancing/preserving muscle tissue and, therefore, in helping one battle against the scourge of sarcopenia specifically and, more broadly, diseases of affluence.
Plenty of fast-twitch activation here, so we’ll bump this one near the “exercise” end of the spectrum.
In health,
Keith

5 COMMENTS

  1. Gotta say, love all your content, but the workouts you post are usually my favourite to read, they give me tons of good ideas. Thanks again Keith!

  2. Dude,

    Has my laptop gone weird or have you changed your website to a black background?

    If you’ve changed your website then why?

    Best – Mark

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