60 Day Sprinting Transformation. (Only 3X Per Week)
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- เผยแพร่เมื่อ 29 ส.ค. 2021
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This is such a niche thing to make a youtube channel about, a niche thing that i’m into, your channel is perfect for what i wanted and the quality is just… splendid, you’re awesome dude
🙏🏻🙏🏻
A year later, what's your update
it really shouldn't be niche when you think about it. it's like a universal/fundamental human movement. but our culture has mostly advanced past the need for it that it has become niche
@@Ares_gaming_117 yeh true, quite sad it’s become niche,prob one reason why there’s so much fat and disease
@@EriPagesif you're talking to me then I haven't been sprinting consistently at all and I'm a bit last, for the past month I have started sprinting and going to the gym, my pr is 14.81, maybe in the next couple months I'll give and update if I remember, what about yourself?
One of my favorite overall workouts is soccer sprint drills. Kick the ball into the air from one end towards half, chase it down then run and kick it at speed towards the goal and shoot at the net. Great for acceleration, top speed, stamina, speed changes, ankle mobility, working ligaments that just flat track running does not use. Good for injury prevention because you are working those other muscles, joints and ligaments. Can either be down in cleats or regular running shoes but at least with good tread. 30-45 minutes a few times a week will get you in shape.
That’s great, already do sprints but gonna try that to keep it interesting
How much better than a treadmill right? I do the same with just myself shooting hoops
I just did my first outside sprints today. Walked to the park and it felt great. I'm 54 years young, been squating and lifting weights so it seems that I did not hurt myself thankfully. It really felt great!
I see that since you are 54 years young it means that in the next decade you will be at the age of 44 years young.
@@ademirdesouza9408jackass
54 years old*
@ELDANIGAMER i think he was trying to feel better about his age. Be kind
Sounds like cope @@KingCyanVR
As a guy who both goes to the gym and does cardio, I respect you.
The ultimate combination 🔥
Best shape I’ve ever been in was as a result of interval sprints and weight training. Your video reminded to k.i.s.s. The basics and fundamentals are where it’s at. Thank you.
Harder post 40 though. Lots of hamstring pulls and achilles strains if older folks did what he does in this video.
Hey all I’m here to say is that after I watched this video and started sprinting and right now I’m at 2 weeks in and I can say my body feels and looks great. I’d say this is my go to workout from now on. I had never felt the testosterone in my body until now and plus it has improved my concentration span and my muscles look more tuned.
50 year old female loving this channel! Subscribed and learning so much! Thank you!
That’s what I was looking for, thank you very much for putting so much effort into making this video, really appreciate it.🙏🏻
I can answer that with a big fat YEs. The last 3 months I incorporated 10 sets of hill sprints 3 times a week (sprinting full speed for about 8 seconds) and my body has changed drastically. Not to mention how addicting it is, thinking about dropping weights all together
That's awesome. 3 months of hills sprints will definitely do that. I'd like to build some more muscle at the moment otherwise I'd probably drop the gym as well.
@@TheSprintProject_ is long distance or sprinting healthy
@@darkness1978 Sprinting definitely
@@andrew213rn how
@@darkness1978 Dont do it long distance have a set distance you can manage while bringing max output and do it in reps if your form breaks it's pointless to keep going
Thank you so much for an excellent video and presentation of results
Went out and did a sprint session almost right after watching, and I am still literally buzzing hours later!! What an amazing high and mood boost you get from them too
Sounds like the video really resonated, thanks! I feel you, that post workout high really hits afterwards.
You are so honest, love your content!!!!
Glad I found this video! I use to sprint because I felt I got results faster but got away from it. Just started again 2 days ago and I feel my core already tightening up!
Dude. First day after some sprints I felt so much better posture and just holding myself tight in general. Usually I have to force myself to stand up straight and hold my gut in but it just happened naturally. I was shocked. Sprints for me from now on
@@V.Hansen. how is it now
@@skart127 I really like the sprints. I feel like I keep more general capability when sprints are incorporated in my fitness. I think it’s the fast twitch muscle being kept up.
This was genuinely educational for me as I’ve always wondered how sprinting gets your overall body in shape. With you doing nothing but sprints and using your environment it’s very amazing how sprinting helped you build muscles on other places of your body
Glad you enjoyed it, I always wondered this before too
He built them already by lifting weights, the fat loss caused by sprinting/diet helped to reveal them.
@@Christian-rs2htFacts the lifting weights/calesthetics built the muscles just that he's body fat was too high and now that he went on a diet it was revealed. It wasn't the sprints at all that gave him the muscles but aided in losing fat although the diet is like 90% of it and sprinting 10%. Lol
Wow this is so inspiring. I was a sprinter in track 10 years ago. I LOVED it but for some reason never kept up with it after high school.
This video motivated me to start sprinting again! Thank you!
Your transformation was impressive! Thanks for the awesome share 💪🏼
Love your content. Sprinting is my favorite form of cardio
Appreciate you, its mine as well.
Inspiring stuff and also love the quality. I've never got a programme before but I'm looking forward to it.👍
Only og’s saw the unedited version of this (me)
@@Selfimprovementkingyoutube where?
@@speedstreak914 I don’t understand
Thank you I appreciate it 🙏🏼
Amazing video! congrats on the transformation.
Thank you Nicole!
Incredible! Thank you for the video
This was very well done.
Impressive results and very realistic.
Losing 4 lbs in a month while eating what you want is nuts... Dude is being humble by saying it's not a big deal and I can dig that.
I did weight training pretty intensely 3-4 sometimes even 5 days a week,and did sprints on days that I was either off or after a lift,high intensity obv bc it's sprinting but i would do intervals of a min sprint walk min or 45 sec all way up to 30-40 min sometimes.and it not only made my cardio top notch,and made weight training seem easy,I held onto all my muscle got more ripped,and was in the best shape of my life hands down no question.an my goal from the start years ago was to get as big an muscular as i could and as strong as I could,and sprinting literally improved all of that.if you saw my physique you would've probably never have though that I ran anywere near that much,so what I'm trying to say is if ur goal is to look muscular and sprinting isnt going to hurt that at all if anything your gonna look even better
Should I sprint before or after my workout?
@@JesusSaves383 Nobody knows-we do know sprinting doubles MPS though. -Meat based KD sprinter
Love the channel!! Would love to see some drills and workouts I can try!
Thanks Alex! I got several videos right now on those topics and many more coming for sure.
Beast TH-camr ❤️
All the love from a beginner sprinter.
Thanks for the love! 🤙🏻
I’ve been doing sprint 8’s with active recovery, it’s so brutal idk if there’s anything worse than the feeling. I can say within 3 sprints my wrestling cardio is noticeably different, I can set a pace higher than my opponent and maintain it and explode when needed with good recovery time
What is sprint 8s?
@@oscarriley9265probably sprint for 8 seconds with active recovery between
Strength training is key for injury prevention. Don't forget that.
Completed today 1,200 for the summer with 3,000 total as the goal by mid october before the snow sticks, at 25 a day, 100 yards each. About 66 strides south and walk 120 steps back to north to start again. After 3, I sit a minute and take a drink. Other day in 85 degrees and 75% humidity, and consuming 20 oz of water during the 25, I sweated off 1.9 oz per sprint. If I can sprint, anyone can, age 68. But I do miss my high school speed. Where that went, I don't know. A fast sprint is 20 seconds, which sucks. I may pick up the pace with another 25 in evening, thinking about it. Run on grass in park one block away from house. Do exercises in basement every other day including resistance training. Livin' to 100, don't even know a doctor. Don't want to either.
Well done mate, the body looks way better!
Appreciate mate, next season is going to be even better.
I'm a try to do it, in prospect park. Great video!
Sprinting is a serious game changer for real
Nice video. Sprinting is transformative
this is very helpful thanks!
Really enjoyed this video. This is something ive bern considering doing due to reputed HGH and testosterone gains. You have convinced me that its worth doing. And its free!! Fantastic
Glad it was helpful!
I was looking for one video about this idea and found a whole channel 👍
love your channel bro
Appreciate you bro
Awesome video, thanks soo much 🎈
Thanks for watching!
Very cool! I love sprinting. What is your rest time between sprints.
video was def worth the wait
Yessir
Please make a video with the ideal workout routine including weights.
Today is my second day sprinting. 57 yo. It's a great whole body pump.
First and your channel is the best it's been helping me get faster thanks man
You're fast online too
@@TheSprintProject_ lol
@@TheSprintProject_ is the 1 on 1 coaching free or paid? Either way it's all good I'm interested.
@@TheSprintProject_ can't be late to one of your videos
That fat loss was impressive
Great video. I want to get more into sprinting.
great job and inspiring
Thank you Troy 🤙🏻
Bro your channel descended from the heavens
Great video -- thank you for sharing
So how many reps did you do in a workout and what was the distance??
I do a 1/3 to 1/2 mile jig as warm up.....then 1/2 mile sprints.....each 30 secs with 30 sec to 1min walk between sprints.......i get 5-30 sec sprints. Love it. Time efficient activity.
You are not sprinting a half mile in 30 seconds
really well done bro.
This was awesome. You lost fat and gained muscle tone. The 3 days per week is perfect
I did it for 30 days and you did it for 60. I love the progression
30 days is dope as well, thanks man!
@@TheSprintProject_ No problem. 30mins for 30 days every day. I uploaded a video about it and got shin splints for sure
Great job!! I started sprinting once a week. Unfortunately on the 3rd week, I pulled my quad muscle. I guess I didn’t spend enough time warming up. After seeing this video, I definitely want to start sprinting again!
I’ve had issues with a pulled quad, might make a vid on it. Thanks for watching, get back on it. 🤙🏻
You should do some light cardio first (jumping jacks, running in place, mountain climbers etc.) and strech after every single sprint..and you're less likely to injure yourself
Your quad just healed right?!🤓👍🏽
@@filippavlakovic4478 just run at some slowish pace around 5:45-6:00m/km) beforehand for 10-15mins, jump a bit, stretch...I thought everybody warms up like this?! and cool down for another 10mins, then stretch.
Thank u so much..
How much rest between sprints?
Also, how do you measure "80% effort? heartbeat or time? or something else
Body fat looked more like 20-25%
Awesome video
best for sprint is if your effort is at 90% but 80% was still perfect for how much you do
I've a question, when I start the session after warming up for how long time should I be running hard and for how long should I be on rest until I redo the work?? Thank you
I would also like to know. This seems like the main question and missing from video content and description. :)
I just started sprinting 1 min per 3x. I wanna get at least a medal for my school 2.4km run next year. Hopefully sprinting will help increase my stamina! Wish me luck yo 🥰
How did it go
beautiful video
Awesome video as usual! Cool to be in it as well ;)
Thank you :) You're the co-star 🌟
I live in suburbia bro so sprinting to the store is a crazy workout lollll
I lol’d when you said that counting calories made you feel like an accountant. Same, same.
You got me with the weight thing dude. I was imagining you being about 4'9" or something at that point.
Plz make the next vedio on the combination of gym and sprint workout to gain muscle
Don't even worry I'm planning on working on several videos for that this winter.
I’ve been doing it such a short amount of time, I have not told anyone in real life because I have no visible results yet. It’s been about 4 days. But I saw one video about sprinting and thought about my own fast twitch muscle fibers and decided to do some faster movements. High knees in place squat jumps. Other more explosive movements. Raised my heart rate several times the first day with just about six sets on and off for 10 minutes. Felt great that day and the next so tried other explosive movements. Wondered what I could do for upper body. Pumped arms hard while doing high knees then did a few things like my bent over row with fast hard movement. I cannot tell you how effective it was. I’ve been trying to find a lift for my lats for months and though the row hit it, I couldn’t manage any soreness there or anywhere really. These fast movement made my shoulders and back incredibly sore. In a good way. I had to take a few days for arms to recover, but have done some lower body “sprints” waiting for this week when I could do more again. I am cautiously optimistic that I will finally get somewhere. I am a middle aged woman so watching a young man get results means very little for me. Getting my body to grow and retain muscle will be something indeed. I’ll come back and let you know.
Edit: I have been doing hiit and both weighted and unweighted exercises for over a year very consistently. Strength has slowly increased but muscle gain and fat loss has been practically non existent
You're up against anabolic resistance of aging. you need to eliminate PUFA. load up on SFAs and do IF. along with exercising in a fasted state and supplementing with liposomal resveratrol and CoQ10. -Meat Based KD sprinter
@@sleepinglaffey3886 are you a middle aged woman?
@@V.Hansen. So? Anabolic resistance doesn't care, gender or not. it only cares about your age. inflamed muscles and a vascular system that goes deaf to growth signals do not good muscle make. -Meat based KD sprinter
Keep going 💪
Thanks, definitely am
What were the sprinting workouts? The guide link doesn’t work
My 8 year old young brother really likes you his goal is to run to school and quit using the school bus👌
Tell him he’s my inspiration 👌🏼
Wouldn't that just make him smell bad and be a mess in class? Tell him to train after school, it would be much better.
@@speedstreak914 😂😂
Need help for the cop run. 1.5m or 2.4kms in less than 10mins. How can we do this? Seems impossible at this point 😔
Isolation Training
Morning
50 push ups
50 squats
50 crunches
20 pull ups
30 chin ups
1 hr. Walk Jog Run
Best inspiring video 🙏🏋🤝
thank you
Damn dude nice job lookin good
bro under rated as hell
🙏🏼🙏🏼
@@TheSprintProject_ do you by any chance have any other socials like instagram / twitter ?
@@TheSprintProject_ nvm found in the desc Lol
Every vid you do is Tops
I am an 82 yo grandma who wants to keep fit. I have been into fitness nearly all my life and recently discovered sprinting. I am concerned about trip and fall while sprinting all-out on the track, so I substituted sprinting on the step machine, but it is hard to do because I have to keep my feet on the steps. I use the machine that works the arms like you would while running, but I wonder if this is giving me the same benefit as being out there on the track. I do 10 sprints of 15 seconds’ duration each with 1-2 minutes “walking” in between sprints. What is your opinion as to the effectiveness of sprinting on the step machine?
Its hight intensity training so you'll be getting the same benefits
I feel like you are pretty fast, but what are your sprint times?
Can you do a video on recovering and preventing shin splints?
Yes. How long have you had them for?
@@TheSprintProject_ its been six days now
Shin splints killed me when I started jogging everyday. I learned to only run 4 days max a week as a beginner.
If you want to get faster this is number 1 exercise
When you are running hills, what is the distance you run up or how many seconds are you going for? How many sets and how long do you rest between sets? Looking forward to your reply!
About 60 - 100 meters depending on the hill. Between 10-20 seconds. 5 for longer hills, 10 for shorter hills. Rest is 3-5 minutes.
Thanks Cesar, I have a hill by my house that I used to sprint up when I was a younger 20 something year old. Now at 36, I found your channel and am motivated to start up and keep up with sprinting. Looking forward to more great content!
Make a video timing your self on different sprint distances 60 m to 400 m
Good idea, I won't be running any crazy times yet but I'll do it.
(Sending the message here incase you didn't see it on insta)Saw your 3 times a week sprints for 30 days and wondering how much distance you covered per rep as well as rest between and whether it was mostly 100 percent effort. Also what days did you pick for your 3 day split? In you vid you said you tried 200m for however many reps you could do for every 10 days but didn't really do into what you did mainly so I just wanted to know. Btw appreciate the other vids they Hella informative.Also im gonna be using grass so would 50 steps per 100m be a good way to measure roughly?
It varied between 60 and 150m. Because the goal was fat loss I was doing around 80% so that I could do more rounds. I split it up typically Mon Wed Fri.
Maybe I missed it. How long is it each sprint?
How many sets and how much distance you are covering per day bro??
I've always been slightly underweight. Even with lifting, even when I over ate etc. I want to sprint to get my energy levels up but will I lose weight? If I lose any weight I'll be a bag of bones!
@ The sprint project . What scale do you use ?
How to program sprints for a beginner who desires to build some muscle and lose excess bodyfat? Would love to see you make a video on this or if an aspect of your program caters for beginners that are striving to achieve a successful body composition.
Great video idea, and the program is designed for what you described actually. How long have you been working on this for?
@@TheSprintProject_ have not even started sprinting yet. I keep on falling ill 😅
What's the music playing around 1:15?
Nice experiment! You mentioned that at the start of experiment you had 15-18% bodyfat, but what was your bodyfat %age at the end of the experiment? How much bodyfat %age did you decrease during the course of the experiment?
I'm with you Ahmad. Some youtubers give excellent details and information on before and after results and some give very little. This guy is in between.
He lost 8 lbs. Based on my calculations, he went from approximately 16% bodyfat down to 12%. Hope this helps.
@@upstatecommunications9031 Most of that was inflamed, hypertrophic visceral fat-notice that belly in his before picture. - Meat based KD sprinter
I wish I love sprint and feel good at doing like you guys seems to do. Unfortunately I only feel like dying and puking.
Will sprints build leg muscle effectively? Could I replace my leg days by sprints?
I have no body building ambitions, so I wouldn't care if it wasn't the most optimal way.
I just don't want my upper and lower body muscles to be disproportional.
Yes. if anything sprinting targets abdomen to the leg muscles. it doesnt do too much for the upper body. A elderly friend and we just emphasize on sprinting with only mild supplementary weight-lifting. -Meat based Keto Sprinter
Astoria Park 🔥🤙🏽
Hey man I wanna do track and field and try make the gb team in a few years. What stuff can I do. I’m a young teenager
I have videos on technique, drills, and warming up effectively. Time yourself and make as much a progress as you can without injuring yourself.
What shoes would u recommend for sprinting not track spikes just sprint training
racing flats
What surface will be sprinting on the most? (Grass is ideal)
Well damn i am gonna become sprinter period
would you recommend sprinting for skinny fat guys?
I think you definitely got faster since this video too
1:31 bahahaahahaaa u got me
Nice experiment
Thank you