Q. I weight train four times a week, then do cardio twice, so I don’t have a lot of time to do speed training. Is there anything I can do in my lunch hour a few times a week because I can’t seem to get faster, no matter what I do. - Carter James, Austin, Texas
EXPERT: Olly Foster -personal trainer and fitness model.
Sounds like you’ve got a very full exercise schedule there, Carter. Fortunately, if you can’t squeeze in all your cardio sessions, a short-winded sprint session will is a great substitute, especially if you’re trying to get leaner.
Research by the American Physiological Society found that sprinting for as little as two and half minutes in a session will help you burn an extra 200 calories on that day. Not a bad reward for a few moments of effort, which is why you’ll finish this workout off with treadmill sprints.
These sprints are preceded by moves that will condition your muscles to work in unison so you can start upping your pace in a very short workout. Do it between one and three times a week to soon find yourself faster, fitter and leaner. Not a bad result for something you can do in your lunch hour.
5 x 10 reps at a 21X1 tempo with a 60-second rest.
Works: glutes, quads
A) Lie supine on the ground with your knees bent. Place a resistance band just above your knees.
B) Drive your hips toward the ceiling and pull your knees out to the side to place more tension on your gluteus medius. Keep your weight through the heels, hold and contract at the top before returning to the start.
5 x 5 reps at a 21X0 tempo with a 90-second rest period.
Works: lower back
A) Set up in a power rack with the bar on the pins. Hold the bar in a deadlift position with a shoulder-width overhand grip, feet under your hips and an arched back.
B) Extend through your hips and knees, pulling the weight up and back until you lock out. Pull your shoulders back as you complete the movement. Return the weight to the pins and repeat.
5 x 5 reps with a 31X0 tempo and a 90-second rest.
Works: glutes, hamstrings, quads, calves, abs
A) Rest a barbell on the front of your shoulders.
B) Lower yourself to the ground, stopping when your thighs are parallel to the floor. Rise to start position.
5 x 10 reps at a 41X0 tempo and a 60-second rest.
Works: hamstring, glutes
A) Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform.
B) Bend your legs to curl the pad up until it touches your glutes, then lower to the start.
5 x 5 reps at a fast tempo and a 90-second rest.
Works: glutes, hamstrings, quads, calves, abs
A) Stand in front of an 18-24 inch box or bench.
B) Bend your knees and hips so you drop into a quarter squat, then straighten your legs quickly to explode upwards and land on the box with both feet at the same time.
10 sets lasting 10-15 seconds with a 45-second rest.
Works: glutes, hamstrings, quads, calves, core
A) Make sure the treadmill is off. Angle your body slightly down by holding the arm rests.
B) Drive the legs back in a running movement to accelerate the belt using your own force. Build up as much speed as possible and once you’ve hit your target, jump off with your feet to the side to allow the belt to slow down.
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