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Sprint 8 Workout from Ready, Set, GO! Synergy Fitness

by Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched Adults

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 20-minutes.

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 Workout.

Injury Prevention

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 fitness program.

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 sprints.

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 day!

Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness



National Institutes of Health research cited in newsletter,
Research Summary
Research Summary

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.


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Phil Campbell contacted me personally and asked if I would be interested in following his training plan. After being a competitive runner for over 36 years, I thought that there was little more that I could learn. I was totally wrong! Ready, Set, Go! Synergy Fitness for Time Crunched Adults has revolutionized my training and I can't thank Phil enough. I have lost body fat, gained energy and strength and I am running better than I have in years. Phil's book shows you how to incorporate his training methods into your bicycling, swimming, running or other cardiovascular workout as well as maximize the benefit that you get from your strength workout. You owe it to yourself to order this book and start achieving all of the goals that you have always wanted to, but never been able to.



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