Supercharge your training with Sprints. Myths and associated benefits.

by | Jan 15, 2023 | Public Access | 0 comments

Myths Dispelled

I often get asked what type of training I do, and I tell them that I’m a sprinter. This is often met with “oh, that’s super tough. Those 30s on 30s off intervals are a killer!”. Or they confuse it with Tabata, which is a form of HIIT or High-Intensity interval training. I proceeded to correct them, and they still don’t get it.

So, in a nutshell, what is sprinting? Sprint training, which involves short bursts of high-intensity exercise with long rests, is a powerful tool for improving the central nervous system and muscle physiology.

It is an effective method for increasing muscle power, endurance, and hypertrophy, which are all key factors in overall fitness and athletic performance.

Strength & Power

What are the benefits of sprinting for the average gym goer or fitness enthusiast? One of the primary benefits of sprint training on the central nervous system is its ability to increase neural drive to the muscles.

This is because sprint training requires the recruitment of fast-twitch muscle fibers, which are more powerful but also more fatigable than slow-twitch fibers. When these fibers are activated, they require increased neural input to perform at their highest level.

Over time, this increased neural drive leads to improved muscle activation and power output, making it easier to perform activities that require power and speed.

Endurance & Time to fatigue

In terms of muscle physiology, sprint training has been shown to have a number of beneficial effects. One of the most notable is its ability to increase muscle endurance.

This is because sprint training requires the muscles to work at high intensities for short periods of time, which helps to improve the muscles’ ability to produce energy and remove waste products.

This increased endurance allows individuals to perform more work for longer periods of time without becoming fatigued.

Hypertrophy & Muscle Size

Sprint training also promotes muscle hypertrophy or the growth of muscle fibers. This is because when the muscles are pushed to their limits during sprint training, they experience a high degree of mechanical stress.

This stress causes muscle fibers to undergo changes at the cellular level, leading to an increase in muscle size and strength. This can lead to improved athletic performance and overall muscle function.

Cardiovascular & Health

Another benefit of sprint training is its ability to improve cardiovascular function. Sprinting, as an anaerobic exercise, improves the body’s ability to use oxygen effectively and increases the capacity of the cardiovascular system to deliver oxygen to the muscles. This improved cardiovascular function can lead to improved endurance and overall fitness.

Conclusions and where to start.

In conclusion, sprint training is an effective method for improving the central nervous system and muscle physiology. Its high-intensity nature helps to increase neural drive, muscle endurance, and muscle hypertrophy, making it an ideal form of exercise for those looking to improve their overall fitness and athletic performance. Additionally, it improves cardiovascular function and overall health.

Example session

“An example session using any modality may be 6s on 54s off for a total of 5-15 reps at max effort. Or 6x30m all our sprints with 3 minutes rest between each one. ” Plus, you can do it anywhere, with minimal equipment making it super accessible!


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