Sprint 8 Workout from Ready,
Set, GO! Synergy Fitness by
Phil Campbell -
Ready, Set, Go! Synergy Fitness for Time
The Sprint 8
Workout can be performed in many different ways.
Researchers show that high-intensity, anaerobic fitness
training makes the body produce anti-aging, anti-MIDDLE-aging, athletic
performance improving growth hormone NATURALLY, (Impact of acute exercise
intensity on pulsatile growth hormone release in men, 2000, Pritzlaff).
All Five Levels of the
Ready Set GO Fitness program have a version of the Sprint 8
Workout based on age, conditioning, and training experience. This workout
is perfect for time-crunched adults because it only takes
In the truest form, the
Sprint 8 Workout means you progressively run 8 sprints for 60 meters (70 yards)
in 8 to 15 seconds with a 1.5 to 2 minutes walk-back recovery between the
sprints. Running is just one of the ways you can perform the Sprint 8
It's important to spend
at least 6 to 8 weeks progressively building up to the Sprint 8 Workout, and
warm-up before every workout, (details are in Accelerating Growth Hormone
with Anaerobics, Chapter 8, Ready, Set, GO! Synergy Fitness). And
it's always a good idea to obtain physician clearance prior to beginning a
THERE ARE MANY
WAYS to accomplish the Sprint 8 Workout. Dr. Steve Kail and many others,
report that the recumbent bike is a great way for those with bad knees
to do the Sprint 8 Workout. It's a good idea to peddle for 2 minutes to get
your rhythm and warm-up prior to the first sprint. Then sprint/peddle hard for
20 - 30 seconds with 1.5 to 2 minutes slow-peddle recovery between the 8
If you're in elite
condition like Mike Gotfredson, President of Fitness Runner Magazine & Road
Runner Sports who does ten miles on the road at lunch everyday, the
Sprint 8 Workout means an 85% intensity level sprint for one minute followed by
a slow jog for 2 minutes (between the 8 high-intensity sprints).
The Sprint 8 workout to
Gary Nosler, health expert and talk radio host in Sacramento, CA, means 8
high-intensity high-knee plyometric drills on a trampoline.
If you're Dr. Randall
Bush, the Sprint 8 Workout means an incredible treadmill workout. First,
he raises the treadmill 5 degrees for increased intensity.
He then punches 8 mph on
the treadmill and goes from slow-walking to fast-walking to jogging to
sprinting. He holds the sprint at a high-intensity level for 20 to 30 seconds.
Then, he punches 1.8 mpg, and jogs down to walking speed for a 1.5 to 2 minute
recovery between the 8 sprints.
Michael Fare adds the
Sprint 8 Workout to the end of his 30 minute runs. He runs three days a week
and lifts weights the other three.
Swimming, biking, XC
skiing, even power-walking up an elevated driveway will do the job, if it
will get you winded. There are many ways to perform the Sprint 8 Workout.
The Take Home
To get the synergistic
benefits offered by exercise-induced growth hormone, it takes high-intensity
anaerobic fitness training. If you have bad knees, or even disabled, there
should be a way to perform the Sprint 8 Workout. Be creative!
Have a great
Phil Campbell, M.S.,
Author Ready, Set, GO! Synergy Fitness
National Institutes of Health
research cited in newsletter,
NOTE: The purpose of this article is to
expand thinking about fitness as an informational source for readers, and is
not medical advice. Before attempting the Ready Set Go Fitness program, the
Sprint 8 Workout, or any high-intensity exercise program, consult your
physician. This is not just a liability warning; it's wise to have a baseline
medical exam before beginning a fitness program. Make your physician a
partner in your fitness improvement plan.