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.