Running Outdoors

30s MAX EFFORT SPRINTS ⁣⁣
3 MINS RECOVERY ⁣⁣
X 4 REPS⁣⁣
⁣⁣
Get fit with just TWO minutes of running ⏰😲⁣⁣
⁣⁣
Performing 30 second sprints stresses the oxygen utilisation properties of the muscle cell. ⁣⁣
⁣⁣
DURING LOCKDOWN OUR ABILITY TO PROMOTE THESE ADAPTATIONS ARE HEIGHTENED ⁣⁣
⁣⁣
You will be able to run FASTER, for LONGER due to lower boxing training load and being in a positive energy balance. ⁣⁣
⁣⁣
This will be able to provide increased STRESS to the muscle cell, which will promote increased physiological adaptations⁣⁣
⁣⁣
TOP TIPS FOR 30s OUTDOORS ⁣

1️⃣ Find field with slight incline⁣
⁣
2️⃣ Measure distance (180-230m) create dog-leg instead of shuttles. ⁣
⁣
3️⃣ Have target for first 10s to encourage maximum effort from the start⁣
⁣
4️⃣ Make sure you warm-up effectively using sprint mechanic drills ⁣
⁣
VARIOUS WAYS THIS CAN BE ACHIEVED DURING LOCKDOWN ⁣⁣
⁣⁣
🏃🏼 SPRINTS – Grassy Field⁣⁣
🗻 HILL SPRINTS⁣⁣
🚴🏼 WATT BIKE ⁣⁣
🏀 MED BALL CIRCUIT (extended to 1 min)⁣⁣
⁣⁣
WHAT 30s MAX EFFORTS ACTUALLY DO?⁣⁣
⁣⁣
These extended periods of maximal exertion initiate multiple cell signalling pathways that produce many favourable adaptations which can be gained in a shorter time-frame. ⁣⁣
⁣⁣
Improved function of oxidative enzymes within the muscle cell, facilitating increased rates of oxygen utilisation and therefore producing greater amounts of energy for high-intensity performance. ⁣⁣
⁣⁣
Positively effects neuro-muscular force generation as a result of increased activation and release of calcium which is essential for muscle contraction. ⁣⁣
⁣⁣
Use of anaerobic energy systems and carbohydrates as a fuel source which both play a significant role in boxing performance. ⁣⁣
⁣⁣
Produces adaptations that will indirectly benefit aerobic performance whilst reducing the monotony of longer running intervals.⁣⁣