Sprinting Towards Single Digit Body Fat

by Erick Minor

Bodybuilding has come a long way since the world's first strongman, Eugene Sandow,
performed amazing feats of strength and showed off his chiseled body to an adoring
public, clad in only a tiny, nut-hugging fig leaf.

(Okay, maybe things haven't really changed much at all.)

Anyway, back in the old days, steady state aerobic exercise was unheard of. If you
wanted to build muscle, you ate a lot and lifted weights, and if you wanted to lose fat you
simply cut back on the food part. The idea of pedaling a bike to get ripped would likely
raise an eyebrow with most old time bodybuilders; the idea of pedaling one that doesn't
fucking move for 45 minutes on an empty stomach would probably get you thrown out of
the weight pit and into a padded suite in the Ironbar hotel.

But old time bodybuilders looking to step-up their fat loss efforts would often do a little
sprinting. It took only a few minutes a day, sliced fat off the glutes like a Ginsu knife, and
even added a little beef to the posterior chain. No wonder the old school guys did it.

Look around a track and field event sometime and you'll notice the relationship between
sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters
also have damn impressive bodies! Not surprisingly, their training off the track is
remarkably similar to that of a hard-lifting bodybuilder.

The relationship between sprinting and a rock-solid physique is why strength coach Erick
Minor put together the program in this article. He thinks it's such a damn shame that so
few bodybuilders actually sprint anymore. It's one of the few fat burning activities that
can actually build muscle tissue instead of catabolizing it, and it's easy to do; just find a
track and run!

Well, and maybe read this first...

— BK

Okay, quiz time. What's the most foolproof way to increase an athlete's performance?

"Increase his VO2 max?"

Nope.

"Uh, improve one-arm Kettlebell snatch on a Bosu ball performance?"

Hell no.

The most reliable way to increase any athlete's performance is to improve his or her
strength-to-weight ratio, which is a fancy way of saying minimizing the amount of
bodyfat the athlete carries while maintaining or adding lean body mass.

Typically, any athlete with a favorable muscle to fat ratio is likely to have higher relative
strength. High levels of relative strength are necessary in many sports for world-class
success.

The same rules apply for recreational athletes or guys who just want to look good naked.
With the exception of a handful of pure strength sports, a leaner body will perform better
and faster, not to mention look better when the clothes come off.

So when an athlete or weekend warrior rolls into my facility, how do I go about

improving anaerobic performance, maintaining and/or increasing maximal strength, and
reducing body fat? Well, the first thing you have to understand is what I don't do.

Some of you may know that I don't recommend steady-state "aerobic" exercise for the
conditioning of any athlete. Let me blunt here: the only athletes that should perform low
intensity cardio such as jogging are distance runners, tri-athletes, or someone needing to
lose muscle tissue.

Yes, you read right, unless your goal is to have LESS lean muscle mass, the hamster
wheel approach to energy system work is not for you.

For maximum body composition and anaerobic performance improvements, the modality
of choice is sprinting. A well-designed sprint program will create significant losses of
body fat and at the same time increase your anaerobic work capacity and posterior chain
development. So less fat, better lungs, and a dead-sexy butt that will make the nymphets
and cougars come crawling. What more could you ask for?

The Sprinter's Body—Nature vs. Nurture

Pound for pound, sprinters are some of the leanest and strongest athletes on the planet.
They possess the perfect storm of fast-twitch dominance, exceptional reaction time, great
work capacity, and a favorable endocrine profile. Physically, they look pretty damn good
too.

Now you may suspect that a sprinter's physical characteristics are all a product of
awesome genetics, but that's only one aspect of the resultant physical outcome. Yes, a
certain body type is preferential for success in sprinting, but training, lifestyle, and diet
all have a big impact on the expression of physical qualities.
To understand my point, just attend a collegiate level track meet and you'll note that
certain track events develop specific physical characteristics in their participants. For
example, even the guy or girl who places dead last in the 200 or 400m sprint will still
typically have well developed glutes, hamstrings, and fairly low body fat levels. Even
though they may not have what it takes to win even a Junior College track meet, their
body resembles that of a world-class athlete. I attribute this to the training.

I Wanna Look Like That!

As a strength coach of some world-class sprinters, I'm often asked if their training
regimens would only be of benefit to full time athletes or if the average Joe might reap
similar rewards as well.

That's a good question, as it also plays into the Nature vs. Nurture genetics debate
mentioned earlier. So for those who think it's all genetics and that pro sprinters were born
to look and perform the way that they do, check out this training program for one of the
top sprinters I train:

The Sprinter's Body—Pros....

The following program outlines the typical pre-season training schedule of Darvis "Doc"
Patton, #5 ranked 100-meter sprinter of 2009.

(Track workout designed by Monte Stratton, coach of multiple Olympic sprinters.)

Monday (10am): Track work: speed-endurance (300m, 200m, 100m)

Monday (2pm): Upper body strength training

Tuesday (10am): Track work: block starts (2 x 10m, 2 x 20m, 2 x 30m, 1 x 50m) or speed
work
Tuesday (2pm): Lower body quad dominant strength training (squats, knee flexors, hip
flexors)

Wednesday: Soft Tissue therapy/ Massage

Thursday (10am): Track work: speed day (5 x 60m) or (4 x 90m) or (3 x 120m) w/ 10

minute rest interval
Thursday (2pm): Upper body strength training

Friday (10am): Track work: speed endurance (3 x 150m) or (4 x 120m) or (180m, 150m,
120m)
Friday (2pm): Lower body hip dominant strength training (deadlifts, split squats, hip
flexors)

Twice a day workouts, off day restorative sessions, and nary a moment wasted on those
minor irritants in life like a JOB? Almost makes you want to be a pro athlete, doesn't it?
(Maybe keep this schedule in mind the next time your know-it-all buddy looks at a
chiseled Olympian and snorts, "Genetics" between his endless sets of seated 12 ounce
Heineken curls.)

But you'll be pleased to know that while Olympic hopefuls require a life devoted to
training, time-challenged regular folks can experience very significant results with a
much more modest training schedule.

.... And the Joes

Now that you've seen a glimpse of how a world-class sprinter trains, here's an abbreviated
version that will work for the typical Joe with normal work and family commitments. It
may not have you nipping at Doc Patton's heels in six weeks, but you should expect
serious reductions in body fat, increased anaerobic performance, and the beginning
development of a smooth gluteal fold that even your long-suffering wife won't resist
slapping.

Training Schedule:

You'll sprint twice a week, and weight-train three days a week. You'll perform a heavy
maintenance session for legs once per week for the six-week cycle.

Monday: Upper body: Horizontal push/pull

Tuesday: Sprints
Wednesday: Rest
Thursday: Legs (alternate quad and ham dominant days)
Friday: Upper Body: Vertical push/pull
Saturday: Sprints
Sunday: Rest

Day 1: Upper Body (Horizontal push/pull)

Order Exercise Sets Reps Tempo Rest Interval

A1 Bench Press, contrast method 6 (5,1,4,1,3,1) 21X1 2 min
A2 One-Arm DB Row 6 4-6 31X0 2 min
B Low Decline DB Press 3 6-8 3010 90 sec
C Farmers Walk 4 60 feet 2 min

Day 2 Week 1/3/5: Lower body (Hip dominant)

 Order Exercise Sets Reps Tempo Rest Interval
A Podium Deadlift 6 3-5 31X1 3 min
B Split Squat, front foot elevated 3-4 4-6 3010 2 min
C1 Reverse Hip extension 3 8-10 3010 90 sec
C2 Static Side Deadlift 3 20 sec 90 sec

Day 2 Week 2/4/6: Lower Body (Quad dominant)

Order Exercise Sets Reps Tempo Rest Interval

A1 Squat, back, heels elevated 3-4 3-5 31X1 3 min
A2 Glute-Ham Raise w/ eccentric overload 3-4 6-8 30X1 2 min
B Side Bridge 3 8-10 1015 60 sec
C Reverse Hip Extension 3 10-12 2010 60 sec

Day 3: Upper body (Vertical push/pull)

Order Exercise Sets Reps Tempo Rest Interval

A1 Log Press or Barbell Push Press 5 3-5 21X1 90 sec
A2 Chin-up, medium grip, neutral 5 4-6 31X0 90 sec
B1 Pullovers with DB 3 6-8 3010 90 sec
B2 Prowler Push* 4 60 feet 90 sec

* If you don't have access to a Prowler, perform burpees for 20-second sets. Wear a
weight vest to increase difficulty

Drills and Warm-up: Before Every Sprint Session

Exercise Distance Set Rest Interval

Light Jog (warm-up) 400 m 1 3 min
High Knee March 20 m 2 1 min
Butt Kicks 20 m 2 1 min
Lateral Shuffle 20 m 2 1 min
Cariocas 20 m 2 1 min
A-Skips 20 m 2 1 min
Strides, run at half speed 50 m 2 2 min

Week 1-2

Day 1: Sprint—80% Day

Exercise Distance Set Intensity Rest Interval

Sprint, focus on knee lift 100m 4-5 80 % 4 min
Walk, cool-down 400m 1 Brisk pace
Active assisted hamstring stretch
Day 2: Sprint—Max speed day

Exercise Distance Set Intensity Rest Interval

Sprint 80 m 1 80% 3 min
Sprint, high effort 50 m 2 90% 5 min
Sprint, max effort 30 m 2-3 100% 5 min
Walk, cool down 400 m 1 Brisk pace

Week 3-4

Day 1: Sprint—90% Day

Exercise Distance Set Intensity Rest Interval

Sprint, high effort 200 m 2 90% 5 min
Sprint, high effort 100 m 2-3 90% 5 min
Walk, cool-down 400m 1 Brisk pace
Active assisted hamstring stretch

Day 2: Max speed day

Exercise Distance Set Intensity Rest Interval

Sprint 100 m 1 80% 3 min
Sprint, max effort 60 m 3 100% 5 min
Sprint, max effort 40 m 2-3 100% 5 min
Walk, cool down 400 m 1 Brisk pace

Week 4-6

Day 1: Sprint—90% Day

Exercise Distance Set Intensity Rest Interval

Sprint 200 m 2 90% 4 min
Sprint 150 m 2 90% 4 min
Sprint 100 m 3-4 90% 4 min
Walk, cool-down 400m 1 Brisk pace
Active assisted hamstring stretch

Day 2: Max speed day

Exercise Distance Set Intensity Rest Interval

Sprint 90 m 1 90% 3 min
Sprint, max effort 60 m 3-4 100% 6 min
Sprint, max effort 40 m 2-3 100% 6 min
Walk, cool down 400 m 1 Brisk pace
Warm-Up and Stretch Descriptions
High Knee March

• Move briskly for about 20 steps, lifting the knees as high as you can with each step.
• Pump your arms.
• Stay on your toes throughout.

Butt Kicks

• Kick your heels up to touch your bum.

• Stay on your toes and pump your arms.
• Works the hamstrings and stretches the quads.

Lateral Shuffle

• Squat down until your thighs are approximately parallel to the floor. Keep the chest up.
• While maintaining this position, quickly shuffle sideway for about 10 steps and
immediately return with the same amount of steps.

Cariocas

• Move briskly sideways, crossing the trailing leg in front.

• Uncross the legs and move the trailing leg behind.
• Increase the speed as you get the hang of the footwork.

A-Skips

• Similar to a High Knee March but performed explosively (like a skipping motion with
an explosive element).
• Raise kness and pump arms, and dorsiflex foot (lift toe).
• Drive ball of landing foot into the ground.

Active-Assisted Hamstring Stretch

• Lie supine (on your back) with a small rolled-up towel under your low back.
• Actively initiate hip flexion; once you reach the limit of your active range of motion use
a strap to deepen the stretch by pulling the leg a few inches farther.
• Hold for 2 seconds; repeat until 6 reps are complete.
• You will feel mild pain in the hamstring on each rep.
• Your non-working leg should be in contact with the floor and completely straight with
toe pointing towards ceiling.
• Sets: 3/leg
• Reps: 6 reps (Photos at right)
Notes on sprinting workouts

You may notice I don't recommend any distance over 200 meters. This is because I want
you to focus on working within the short term and intermediate energy system (anaerobic
alactic and anaerobic lactic system). All sprints should take less than 30 seconds to
complete. If you have less than 10% body fat and can't run 200 meters in less than 30
seconds, you're in sorry shape, my friend.

Intensity definitions

• When running at 80% you should not feel strained.

• Running at 90% intensity is running at full speed under control. You're running as fast
as you can while maintaining good body position (no arm flailing, neck and face are
relaxed).
• Running at 100% requires you to focus on applying as much force to the ground as
possible.
• Arm position: arms at 90 degrees, and your hands should pass your pants pockets
during each stride.

FAQ
Q: Why should I follow a sprint-based training program?

A: Here are just a few reasons:

• Increased work capacity

• Increased hamstring and glute development
• Increased maximal strength on all lower body exercises
• Loss of body fat
• Many life & death situations that you might one day find yourself in will require you to
sprint. God forbid, if your toddler suddenly starts pedaling his tricycle towards a busy
intersection, you won't be wishing you spent more time on a recumbent bike.

Q: Where I live it's winter eight months out of the year. Can I replicate this program on
my treadmill?

A: Doubtful. Most treadmills, even the higher end commercial ones found at your
neighborhood big box fitness center, won't cut it — unless you're dreadfully out of shape.
One notable exception would be high-speed Woodway treadmills. But if your facility
doesn't have these, you need access to an indoor facility with a track- or move!

Q: Should I focus on running faster each workout? Do I try to beat my best time or best
distance?
A: Neither. You will get faster just because you haven't sprinted in the past. Trainees
sprinting for cosmetic purposes (fat loss, glute hamstring hypertrophy) should focus on
effort more so than time. A program designed to improve sprint time/performance would
be significantly different, including longer rest intervals and start work.

Q: I haven't sprinted since back when I played high school football. So what do I do?
Just, uh, run?

A: Perfecting sprint form sprinting is much more in depth than many would think and
requires years of practice and precise coaching. While most of this is irrelevant to the
average guy just trying to sprint his way back into shape, here are a few key points to
focus on when sprinting:

1. Keep shoulders down and relaxed, with eyes down the track and chin slightly tucked
in. Keep your torso erect; don't lean forward like you're trying to break Usain Bolt's
record.

2. Keep hands relaxed and open, like holding an egg.

3. Arms should not cross in front of body; arm motion should be front to back, front to
back with hands passing pants pockets on each stride.

Q: The last time I tried sprinting without stretching first I pulled a hamstring. Why do
you only have hamstring stretches after the sprint sessions?

A: Passive stretching doesn't prevent hamstring pulls. Increasing active range-of-motion

and increasing eccentric hamstring strength prevents hamstring pulls.

Off to the Track

Getting off the stationary bike and onto the track may seem a little scary to some
bodybuilders. Don't be afraid. Some of the finest built bodies of yesterday and today
consider sprinting to be an essential part of their training toolbox. Remember, you have
only stubborn body fat to lose and rock-hard quads, hamstrings, and glutes to gain.