08/10/2012 08:07 am ET Updated Oct 09, 2012

Train Like a Sprinter

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.

Train Like A Sprinter

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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