The sprint 8 training protocol is a great way to increase fitness levels for those not quite ready to do full on guerilla cardio or tabata sprints.
Originally designed by Phil Campbell as described in his book, "Ready Set Go.", this can be done in any way you like; using sprints, exercise bike, recumbant bike, elliptical trainer, or even a treadmill.
The original sprint 8 protocol
Sprint 50 metres in 7-11 seconds.
Walk back to your starting point over 90-120 seconds
Repeat 8 times.
That's it, plain and simple 8 all out sprints to improve your cardiovascular capacity and vastly increase your HGH level (by over 500%).
Most of us aren't able to put out the kind of effort needed to sprint 50 metres in 7-11 seconds so we find other ways to do the training to get the same GH boost and cardio improvements.
If you aren't able to expend MAXIMAL effort like that then you will need to increase your training "sprints" to 30 seconds each. If you aren't supporting your body weight with each step because you are using equipment like the elliptical trainer or the cycle, then you will need to do 30 second "sprints" too. I'm calling this the "Cycle 8" protocol.
Cycle 8 protocol
Sprint 30 seconds (all out as in a tabata cycle training session)
Rest 1.5-2 minutes (peddle slower but don't stop)
The extra time giving YOUR maximum effort with the longer rest in between allows you to still get the cardio benefit and the increased GH levels that one would get from the more difficult sprint 8 or tabata training protocol.
Originally designed by Phil Campbell as described in his book, "Ready Set Go.", this can be done in any way you like; using sprints, exercise bike, recumbant bike, elliptical trainer, or even a treadmill.
The original sprint 8 protocol
Sprint 50 metres in 7-11 seconds.
Walk back to your starting point over 90-120 seconds
Repeat 8 times.
That's it, plain and simple 8 all out sprints to improve your cardiovascular capacity and vastly increase your HGH level (by over 500%).
Most of us aren't able to put out the kind of effort needed to sprint 50 metres in 7-11 seconds so we find other ways to do the training to get the same GH boost and cardio improvements.
If you aren't able to expend MAXIMAL effort like that then you will need to increase your training "sprints" to 30 seconds each. If you aren't supporting your body weight with each step because you are using equipment like the elliptical trainer or the cycle, then you will need to do 30 second "sprints" too. I'm calling this the "Cycle 8" protocol.
Cycle 8 protocol
Sprint 30 seconds (all out as in a tabata cycle training session)
Rest 1.5-2 minutes (peddle slower but don't stop)
The extra time giving YOUR maximum effort with the longer rest in between allows you to still get the cardio benefit and the increased GH levels that one would get from the more difficult sprint 8 or tabata training protocol.
