#1 Use Sprints in combination with your routine
– You don’t have to be a runner, either. You can do shuttle sprints, jump rope, jumping jacks, TBX, split shuffle and even run in place.
– The key – go HARD and fast (sprints shouldn’t be long – 5 to 15 secs are the average), even with the sprint alternatives.
#2 Use a combination of intervals and finishers
– Yes, you can do this. It’s called an “Interval Finisher”. Try this one…
Scale
1 is standing still
5 is “steady state cardio pace”
7 is uncomfortable (can hold this for about 2 minutes)
10 is running from a hungry bear in the woods
Intervals (you can use a bike, treadmill, run or even Jumping Jacks or Total Body Extensions. For the one below, I like to use the TBX for
intervals (9/10) and a Pushup Plank for recovery (3/10).
30 secs (9/10)
30 secs (3/10)
Do the above 4 times, then:
Do the following circuit as many times as possible in 3 minutes, resting only when needed. Then once the 3 minutes are up, finish off with the last of the intervals.
Renegade Row or Bodyweight Renegade Row (6/side)
Lunge Jumps (6/side) or Split Shuffle (12/side)
Explosive Pushup or Normal Pushup (6)
Intervals:
30s secs (9/10)
30 secs (3/10)
Do the above 4 times
#3 Use a combination of Metabolic Resistance Training, Interval Training and Finishers in One Program
But even if you’re not planning on racing, this is a great schedule to bust a plateau, too…
Day 1 MRT in combination with interval training (aerobic style)
Day 2 Recovery or move your interval training to this day
Day 3 MRT in combination with interval training (HIIT)
Day 4 Recovery or move your interval training to this day
Day 5 Bodyweight Complex (great for conditioning and fat loss)
Day 6 – Long Run Day (or rest if you’re not prepping for a race)
Day 7 – Stay active (brisk 30-minute walk)
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