Wednesday, April 2, 2014

Short Bleacher Sprint Intervals

     If you don't have access to College Stadium Bleachers with 74 seats, no worries !!!  You can make do with short bleachers that have 24-30 seats.  We want to focus on interval sprints and focus on quality vs quantity !!!  The goal here is to work up to 30 sets of sprints up the bleachers and it should only take you about 10 seconds to sprint to the top and 20 seconds to saunter down the steps.  Of course a lap or two of a warm up is always required.  Remember that warm muscles are our friend, and warm muscles perform better with less risk of injury.  I always use rocks from the ground to keep count of my sets so I can keep track.  Your first time out, you may want to take two laps to warm up and shoot for 5 sets, and then do 2 laps to cool down.  I only do these once a week because of the physical demands of interval training.  Keeping the workout session short is also a good idea. You should be able to do your 30 sets in 30 minutes, plus a warm up and cool down lap.  So your second week out, add another 5 sets of bleachers and continue to add 5 sets each week til you reach your 30 sets in 6 weeks.  If necessary, feel free to take a lap after every set of 5 til you work up to doing your sets without lap breaks.  No need to kill yourself, but don't be afraid to push yourself a little as well.  Before you know it you will be enjoying short bleacher work as well as long bleacher work. Lastly, be aware of the sun, and try to get to the stadium and get your bleacher work done EARLY !!!!  We want to beat the sun, not have the sun beat us~ so arrive early and avoid the sauna like feeling of the heat reflecting off the aluminum benches. This is not a big concern til June thru September, but the risk of Heat Stroke is real and can sneak up on you quickly. Please feel free to contact me with any questions, and I hope you will grow to love bleacher work as much as I do and reap all the vast benefits that come from interval training on bleachers !!! And don't forget to hydrate~   Happy Sprinting  ;)

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