Sprints don’t discriminate.
Whether you’re new or experienced, big or small… they’ll get you shredded!
I’ve been incorporating outdoor sprints into my training programs for decades now, and if you’re following me on social media then there’s a fair chance you discovered my work via a post relating to this type of training.
So I figured why not build a full program around this method?
NOTE: I designed this program so that anyone can use it, regardless of experience. You don’t need to be a top-level athlete, it’s simply about trying the best you can!
Length: 6 weeks.
Frequency: 6 workouts per week.
Workout structure: You’ll have two sprint sessions and four gym-based weights workouts per week.
Rep ranges: Low and moderate.
Muscle buster techniques: HIIT, supersets.
Training Calendar
This is a 6-week program, and you’ll train 6 days per week.
There will be two sprint sessions and four weights workouts (hence the name):
- Monday: Sprints
- Tuesday: Chest, triceps, abs
- Wednesday: Back, biceps, abs
- Thursday: Sprints
- Friday: Shoulders, traps, abs
- Saturday: Legs
- Sunday: Off
Using Sprints For Fat Loss
Sprints are one of the very best ways to achieve incredible fat loss results.
I’ve been doing these for nearly twenty years, and I’ve passed this know-how on to several clients who expressed a desire to take our PT sessions outside of the gym walls, and it never fails.
So why don’t you see more people doing them?
Well, because they’re hard as fuck!
Seriously, these workouts will make you curse my name and feel like you absolutely hate me – until you look in the mirror come the end of the program and see that you’re fitter,. more diced, and more athletic than ever before!
You will perform two sprint workouts per week.
I’ve pencilled them in for Monday and Thursday in order to maximize performance and recovery.
Session difficulty will be gradually increased every two weeks to ensure constant progress by creating progressive overload (much like how you’d try to increase the weights you lift in a gym-based workout) See below:
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