Today is #GlobalRunningDay
Bio-Synergy ambassador and Paralympic athlete Dan ‘Dash’ Powell has provided us with a workout to help improve speed and have you running like the flash in no time.
Most of my gym work would be super-set weight baring exercises coupled with either functional sprinting movements or plyometric exercises
A typical power/speed building session suited to improving your sprints would look like this:
Warm up – including light 5 minutes of cardio, tall postural walks with med balls, running drills and flute activation movements, (flute bridges/clams etc).
Main bulk– all weight baring exercises should be at a higher weight with a low amount of reps and a full recovery (3-5 minutes) between sets.
Cleans – 4 X 3 reps at 90%
Squats 4 X 3 reps at 85% / 3 X box jumps
Dead lifts 4 X 3 at 90% / tuck jumps X 4
Hamstring curl 4x 5 at 90% / bounding hops X 3 each leg
Core/cool down– flute bridge hold X 30 secs each side X 2
Tall standing running posture, (one leg at hip flex ion, running posture) hold for 10 then change.
Remember to refuel after each training session with Bio-Synergy.
Dan is currently awaiting selection for Rio 2016 so look out for news on this across our various social media platforms Facebook, Twitter and Instagram.
Learn To Run Faster With This Workout From Bio-Synergy Ambassador and Paralympic Sprinter Dan Powell
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