Workout of the Week: Sprint Workouts and Leg PT

The following leg PT and sprint workout is a good way to run faster, get leaner-looking legs or train for a sports team like soccer or lacrosse. Here is a workout that can be done when a long, slow distance run is not in the cards for the day or needed for certain fitness-testing goals (300-yard shuttle runs, 100-meter sprints and other agility tests).

Warmup section with what is called the squat pyramid run:

Run 25 meters easy jog, do one squat. Run 25 meters easy, do two squats. These short runs also can be dynamic stretches like butt kickers, leg swings, side steps or whatever you need to loosen up before sprinting at or near full speed. Go up to 10 squats/runs with stretches.

Next phase is workout section number 1 (sprint buildup):

This is still part higher-speed warmups, mixed with some leg PT and a progressive increase in speed each set.

Repeat 10 times

Squats 10

Lunges 10/leg

Run 300 meters -- This can be on a track, one minute fast on a treadmill or on a small running area like a basketball court in the form of shuttle runs. Ten x 30-meter runs in a shuttle/nonstop set.

The goal is part speed increase but also part muscle endurance that will help you with longer runs and rucks in your next training cycle if you are planning a long running progression.

Weight room section:  (Weights with Intervals)

(Pick two or three weighted leg exercises -- leg press, squats, lunges, deadlift, farmer walks up/down stairs. Then add in a three- to five-minute Tabata interval of non-impact cardio of your choice (20-second sprint/10 seconds easy for five minutes).

Repeat 3 times

Squats 5-10

Deadlifts 5 or leg press 10

Walking lunges with weight overhead extended 10 reps or farmer walk lunges up/down stairs 3 times holding 30- to 60-pound dumbbells

Tabata Interval 3-5 minutes (20-second sprint/10 seconds easy -- bike, row, elliptical)

Cooldown section (easy run, ruck or swim with fins)

Run or ruck 30 minutes

Swim 500-meter warmup

Swim: 20 x 1:30 swims with fins -- shoot for 75-100 meters/1:30 set. If you do a swim in one minute, you get 30 seconds rest. The total pool time is 30 minutes.

Depending upon your goals, you can do all the sections or focus on one or two if you are only concerned with the sprint element.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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