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Stacy Berman


Train Like a Sprinter

Posted: 08/09/2012 8:00 pm

Sprinting is one of my favorite Olympic sports. There is something sexy about seeing the rippling muscles of athletes as they push the limits of human speed. The "race of all races" for sprinters is the 100-meter dash. The world record holder for men is Usain Bolt (9.58 seconds) and for women is Florence Griffith-Joyner (10.49 seconds). To put that in perspective, 100 meters is about the length of a New York City block. Most of us will not come close to running the speeds seen in the Olympics. Training like a sprinter, though, will help you build a sexy, athletic body and give you the upper hand in the battle to catch the bus.

The Warm-Up:

Every warm-up should be specific to the workout that follows. Our sprinter's warm up will start with a five-minute jog followed by 10 squats and 10 push ups, repeated five times.

The Workout:

The focus is on strength, power and speed.

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  • Alternating Lunges

    Lunges will help build up the strength in the legs so that the muscles are prepared for the intensity of the movement. <strong>Muscles:</strong> Quads, Butt, Hamstring -Start in a standing position

  • Alternating Lunges

    -Take a big step forward, allowing the front knee to bend to a 90-degree angle -Make sure that the shoulders stay over the hips the entire time -Push through the heel of the front foot as you push back -Abs contracted will help with stability -Step slightly out to the side, not directly in front of the other foot

  • Plyometric Lunges

    Plyo Lunges will help to build explosive power. <strong>Muscles:</strong> Quads, Butt, Hamstrings, Cardio, Core -Start in a lunge position -Focus on keeping your core contracted

  • Plyometric Lunges

    -Push off the front and the back foot at the same time as you jump into the air

  • Plyometric Lunges

    -Cycle the feet so that you land in a lunge with the front foot in the back and vice versa -Be gentle on your feet -Get a rhythm and stick with it -Avoid leaning forward, keep the shoulders above the waist throughout the motion

  • Forward-Moving High Knees

    High knees will emphasize foot speed. <strong>Muscles:</strong> Cardio -Start in a standing position -Think of running, but get your knees up as high as you can -Propel yourself forward -Pump your arms in sync with the rhythm of your feet -Be gentle on your feet

  • Spiderman Pushups

    These pushups will build upper body and core strength while teaching the body to work dynamically and in unison. <strong>Muscles:</strong> Chest, Shoulders, Triceps, Upper Back, Core -Start in a pushup position

  • Spiderman Pushups

    -As you lower down into the pushup, crunch one knee into the same-side elbow -Focus on crunching it to the side, not underneath you -Push up and repeat on the other side

The Closer:

Now that the body has been prepared, close with 10 sprint drills.

  • Sprint for 20 seconds
  • Walk or jog for 40 seconds to one minute (allow the heart rate to come down before starting the next sprint)
  • Repeat this sequence 10 times


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