SMIT:
Training
example

shuttle sprints

Shuttle Sprints

This is an excellent exercise to include to your training program. Not least of the fact that you don't need any special equipment or gym. The only thing you need is the urge to do extremely tough training session / exercise; most likely you don't feel like smiling while training but afterwards you'll get adrenaline rush and you can feel euphoria in your body.

  • Do a thorough Warm Up (includes whole body approach stretches) before the exercise
  • Put two cones or water bottles 20 meters apart from each other
  • Run as fast as you can back and forth between the cones. 1 lap = 1 round trip, 40 meters
  • You can do for example 3, 4, 5 and 6 laps (very hard training!)
  • Each time go all the way to the cone
  • Do the turns cautiously and safe
  • Although the resting phase is total rest, you should heat your body a bit (walk or light jog) before starting another set
  • The recovery time is between 2 to 4 minutes depending on your condition (i.e. your ability to recover)
  • Don't start the next set until you can speak with full sentences without breathing during a sentence!


6 WEEKS TRAINING PROGRAM:

Week 1

6 laps x 1
5 laps x 1
4 laps x 2
3 laps x 1
Total: 1000m

Week 2

6 laps x 1
5 laps x 2
4 laps x 2
3 laps x 1
Total: 1080m

Week 3

6 laps x 2
5 laps x 1
4 laps x 2
3 laps x 1
Total: 1120m

Week 4

6 laps x 2
5 laps x 1
4 laps x 3
3 laps x 1
Total: 1280m

Week 5

6 laps x 2
5 laps x 2
4 laps x 2
3 laps x 2
Total: 1440m

Week 6

6 laps x 2
5 laps x 3
4 laps x 2
3 laps x 2
Total: 1640m

 

You can do this SMIT exercise also with stationary bike or spinning bike!

With bike you can do 7 to 12 sets / training session. Working time / set is 20 to 40 seconds with full speed / power and the recovery time is between 2 to 3 minutes (passive rest in between sets)

HERE IS A TEASER FROM SMIT SHUTTLE SPRINTS

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If you cannot see the video, try the link below!

http://youtu.be/wDQhh5JxHyg

 

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