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episode #335

The Secret to Unlocking Explosive Power

March 4, 2024 in Podcast


This week I discuss some of the benefits of sprinting to add to your weekly or bi-weekly routine. You can sprint on land but you could also do it in the pool, on the row machine, the rogue echo bike(that's what I do) or even jump rope! Why add sprinting to your routine? Two main reasons are:

- When you launch into a sprint, you're not just moving fast—you're engaging a special group of muscles known as fast-twitch muscle fibers. Unlike their slow-twitch counterparts, these fibers are all about explosive power and speed. These fibers have a higher capacity for growth, meaning sprinting can dramatically increase your muscles' size and strength!

- Sprinting also elevates your heart rate dramatically, pushing your cardiovascular system to rapidly improve its oxygen processing. Higher VO2 max levels mean your heart and lungs are in top form, allowing you to perform better across all physical activities.

Getting started with sprinting doesn't have to be daunting. Begin with short distances—think 30 to 50 meters—and gradually build up as your stamina and confidence grow. Remember, the key is short bursts of maximum effort followed by enough recovery to exert the same effort for each set. Always start with a thorough warm-up to prime your muscles and finish with a cool down to ease them back into a state of rest.

Sprinting presents a plethora of health benefits, making it an efficient and powerful exercise for those looking to elevate their physical prowess. It's especially beneficial for middle-aged men wanting to maintain their muscular strength, improve heart and lung function, and boost their metabolic rate.

Even a few short sessions a week can lead to substantial improvements, making sprinting an essential component of a balanced fitness regimen!

Episode Resources:


Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listening to this on Tuesday. Hope you had a chance to listen to my interview with Dr.

Brian (43s):

Dylan PKIs. He's a physician, researcher, and health optimization expert, and we touched on routines to help you improve your sleep, how to naturally combat sleep apnea, the importance of box breathing, how to create a great sleep environment and much, much more. So, I know we've been talking a lot about this lately, but I really think it's important. I hope you do as well, and we start prioritizing sleep. So if you haven't already checked out my interview with Dr. Dillon Petkus, now on today's micro podcast, we're gonna move on from sleep for a bit here. We're gonna touch on a while back I had Dr. Craig marker on, we talked about high intensity repeat training and I know we talked a lot about strength training and I have some questions that people ask me about.

Brian (1m 29s):

Well, you know, as far as cardio, what, what would you recommend And? you know, a lot of times you hear about different forms of cardio, right? Zone two's been a big one. I know Dr. Peter Atia has been talking a lot about that over the last year or two even more. We hear a lot about sort of this high intensity training. Should you do that? you know, and I think it can be a daunting task, especially as we get older, right? Like when you're younger doing high intensity training, it's just you don't think about it, right? You just do it. You're not worried about injury, you know, and for me that's a big one, right? Like we, I, I'm gonna talk a little bit about sprinting and people are probably thinking, well sprinting, you know, pull a hammy, right?

Brian (2m 12s):

Well, obviously anything can happen, but I'm gonna talk about sprinting and the, and how you can sort of implement it into your routine. 'cause we always talk about building muscle through Resistance training, and I think you can add this into your routine if you haven't already. It's part of the reason why I'm talking about it's 'cause I wanna start doing it more, even if it's once every, you know, one or two weeks. But some type of sort of fast twitch muscle exercise. It could be jumping rope. It doesn't have to be sprinting, you know, across your lawn or in the gym if they have a track. It doesn't have to be that, but what I will say is this, there's a couple reasons why I think you should implement this One.

Brian (2m 55s):

It's gonna help increase your muscle fibers, your fast twich muscle, muscle fibers. And that can help not only amp up your metabolism, it can also help increase your size and strength while you're doing lifts in the gym. I almost equate it to like, people who don't lift legs, don't understand that if they start lifting legs, they're actually gonna get stronger in their upper body just from the fact of doing their lower body. And it's sort of the same thing if you can implement some type of sprinting. Now, one of the things I would recommend is the sprinting could be done on a bike, a row machine jump roping in the pool. So it doesn't have to be, like I said, on ground with your, you know, now everyone can do it that way if they want to, but like I have a rogue echo bike, which I, which I really enjoy.

Brian (3m 42s):

That thing just kicks your butt. I mean, literally I could sprint for 10, 12 seconds break. Now you're probably thinking how long should you break? And all this, and I've talked about this Dr. Craig marker has a cool article. I'll, I'll, I'll leave in the show notes if you wanna learn a little bit about that. But I recommend for, for high intensity workouts, instead of just doing, like, you'll see people do like 30 on 30 off. Well let me tell you, if you're doing 32nd sprints, let's just say on a rogue echo bike, you ain't recovering in 30 seconds And, what you wanna do is make sure that every set counts. So what I would say is, is start slow, right? Start slow and say ten second sprint and then see how long you can recover.

Brian (4m 26s):

So that next output, that power output for that next sprint is the same amount. And do that, let's just say start like three to four times. I think max like six times is fine. I mean you do six sprints on a rogue echo bike, let's just say, or on a row machine of like, you know, let's just say 10 to 12 seconds. Give or take 15 seconds and give yourself at least a minute or so as far as the, when you're braking or you know, sort of resting and then do that. Yeah, you'll be, you'll be wiped. I can tell you that, especially if you're doing on that re that echo bike. But you're probably thinking, well why should I do this? One thing that one of the reasons why sprinting is so effective other than just a way for you to increase fast twitch muscle fibers is VO two max, which is your maximal oxygen uptake.

Brian (5m 18s):

I was doing a little bit of research, it's sort of the gold measure when it comes to cardiovascular fitness. So it indicates how much oxygen in your body can you utilize during exercise, doing during intense exercise, and is a key determinant of your aerobic endurance capacity. Now I've done DEXA scans, I've never done a VO two max, and I'm gonna go back to the same place that I got the DEXA scan and I'm gonna do a VO two max and just see where I'm at. 'cause if there's one thing I I, I maybe slack a little bit on, it's, it's sort of in this sprinting arena. So that is something that you're gonna, maybe if you, if you have it in your area, check it out a higher, a Higher VO two max level means your heart and lungs are in top form and, you know, improving VO O2 max through print sprinting can lead to enhanced athletic performance and may contribute to better health health as well.

Brian (6m 12s):

So I think it's, it's never too late to incorporate some type of sprinting into your fitness regimen. Even if you're doing it once every seven to 10 days, I would say is a good place to start, you know, these short bursts of maximal effort and then allow yourself to recover And. what I think the problem is with some of these, these classes, 'cause there's a gym that I go to right here that they do, they do a ton of classes I don't necessarily participate is they do these high intensity workouts, but they're not giving you enough time to recover and it just creates burnout and too much fatigue. And I think more importantly is if you're gonna do these sprints, you know, let's say you're doing a short d dis dis distance sprint, you know, go all out maximal effort, but then allow yourself to recover enough, a minute or two to come back and do that sprint just as, as fast as you did the one before.

Brian (7m 6s):

The cool thing about using a bike is it shows you your power output. So you can see your power output on that first sprint and on, on your last sprint, which will be give you a good idea is, you know, did I recover enough to actually give the same amount of effort on each sprint? Like I said, Dr. Craig marker and I discussed this, I like to actually get 'em back on the podcast, so I'm gonna push for that so we can talk more about this. But again, for all those fitness enthusiasts out there, maybe get your VO two max tested and then, you know, let's, let's start sprinting, add it into the routine, maybe incorporate it for four to six months, once every seven to 10 days.

Brian (7m 48s):

And you can increase, maybe do it twice every two weeks, give or take. And your, your, your fast switch muscle fiber, which typically goes down obviously as we get older. You can, you can hike that back up and improve reaction times. And this, this can definitely help your lifting out and your power output out with your Resistance training. And then see if you can get that, increase your VO two max as well. So this is something I'm gonna look into for myself, probably an area I've been slacking in and focusing just on Resistance training when I think, you know, this Sprinting can give you a sort of a plethora of health benefits that, that we're sort of missing out on. So get grab your running shoes, hit the track, or, you know, go on the row machine or hit, hit the jump rope or jump in the pool or go on the rogue echo bike.

Brian (8m 36s):

But give it a try. Let me know what your thoughts are and if you can get your VO two max tested, I would, I would highly recommend that as well. So that's all I wanna touch on today. I hope you have a great rest of the week and I look forward to talking to you on Friday with another great interview. Thanks so much for listening. Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was.

Brian (9m 18s):

Thanks again and have a great day.

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