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Saiyan Speed Run Workout

Buggy Ball from One Piece

How can we build speed and endurance like Dragon Ball's Saiyan race? This hybrid run workout can help warriors improve overall endurance, agility and speed.

Fictional to Functional Workout

When we watch Dragon Ball's Z-Fighters, Goku, Vegeta, Trunks and the rest of the Saiyans go into battle, they can execute kicks and punches in a blink of an eye and fly or run toward a target at the speed of light. Although it's impossible for our human bodies to move at such speeds, we can still train our endurance and speed to execute faster punches, kicks, jumps and comfortably run longer at faster speeds. This hybrid run workout will challenge warriors to complete short busrts of sprints followed by jump squats mimicking the Z-Fighters as they take a speedy battle from the ground up to the sky.

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1x/week at minimum.

Training Equipment:


Training Intensity:

Rate Perceived Exertion (RPE) 8-10

Target Heart Rate Training Zone 80-100%

Saiyan Speed Run Workout:

Sprint 30 seconds + 1x Jump Squat


Sprint 30 seconds + 2x Jump Squats


Sprint 30 seconds + 3x Jump Squats


Sprint 30 seconds + 4x Jump Squats


Sprint 30 seconds + 5x Jump Squats


Sprint 30 seconds + 6x Jump Squats


Sprint 30 seconds + 7x Jump Squats


Sprint 30 seconds + 8x Jump Squats


Sprint 30 seconds + 9x Jump Squats


Sprint 30 seconds + 10x Jump Squats


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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