This run workout, Time Skipping Speed will challenge warriors to explode out of a fatigued position into a sprint, that can help warriors train different energy systems, achieve max speed and increase endurance.
One of the most challenging warriors that Goku and the Z-Fighters had to battle was, Dragon Ball Super's legendary assassin, Hit, a.k.a "Never Miss Hit." Hit is a serene, emotionless assassin who is a master at his practice, time skipping. This run workout, Time Skipping Speed will challenge warriors to complete a hybrid series of sprints to increase max speed and agility and to teach the body how to transition from one energy system to another.
Who's This For?
All levels
Workout Length:
Approximately 13 minutes
Workout Benefits:
Improve speed and agility
Challenge, multiple energy systems
Increase in overall endurance
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1-2x/week.
Training Equipment:
GPS Watch or device to track time
Device to track heart rate (optional)
Heart Rate Training Recommendation:
If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 90-100% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.
Run Workout Warm Up:
Complete a 3 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.
Run Workout Cool Down:
Complete a 3 minute cool-down or follow Initial Mile's Total Body Mobility Routine.
Run Workout Details:
Complete run sprints in sequential order.
Complete run workout in the range of 8-10 RPE.
Follow the suggested rest time as stated
Run Workout:
Sprint 1:
Hold squat 30 sec. then immediately move into sprint for 20 sec.
Rest
Sprint 2:
Hold squat 30 sec. then immediately move into sprint for 30 sec.
Rest
Sprint 3:
Hold squat 30 sec. then immediately move into sprint for 40 sec.
Rest
Sprint 4:
Hold squat 30 sec. then immediately move into sprint for 50 sec.
Rest
Sprint 5:
Hold squat 30 sec. then immediately move into sprint for 60 sec.
Rest
Coach Notes:
Increase rest periods as needed.
Sprints should be completed on flat ground.
Pump your arms throughout the sprint to support the drive forward.
Maintain a flat back and drop hips to knee level height during the squat and hold.
Focus on breath control between sprints. Inhale throught the nose and exhale through the mouth.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
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