Welcome to part 2 of the ultimate guide to sprinting—the quintessential Primal workout.

In part 1 we talked about the benefits that come from this amazing practice and in part 2, I take you through a step-by-step of how to approach conducting a proper sprint workout. You will learn what happens to your body when you do a sprint workout, and not just how to sprint, but most importantly, when to sprint, as the timing of your sprinting is integral to its effectiveness. 



TIMESTAMPS:

Sprinting is the ultimate primal workout. How should we conduct a proper sprint workout and enjoy the benefits? [00:58]

You want to be fully rested and energized before you attempt to have a sprint workout.  [02:48]

Sprinting creates a communication between the central nervous system and the muscles. [04:54]

The workout template is four to 10 sprints lasting between 10 and 20 seconds, no longer than 20 seconds. [08:55]

You want to strive for a six to one ratio of rest to work effort. [11:58]

There's great research showing that sprints as short as six seconds will deliver a reliable boost in serum testosterone levels. [16:14]

When you burn through your stored creatine phosphate, and try to sustain maximum effort beyond eight seconds, you prompt an exponential increase in cellular destruction. [19:28]

By depleting your cellular energy, by frying yourself and doing all this metabolic extreme destructive damage, you feel a sense of euphoria for a while. [24:38]

The brain cells are particularly sensitive to ammonia toxicity, so after many hours of grueling workouts, you may experience symptoms of brain fog, fatigue, and mood disturbances. [29:52]

Much of the information out there on the internet about training logs could be misinterpreted and misappropriated because it’s coming from an elite athlete. [32:10]

There are many steps in performing an effective sprint workout. The first is to engage in plenty of complimentary workouts and lifestyle behaviors to prepare you to be an effective sprinter. [35:08]

At the start of the workout, we want to have a cardio vascular warmup session. It’s the opposite of the cool down. [38:09]

Dynamic stretching is next as you prepare for your sprinting. [40:03]

Proper running form includes straight posture rather than over-striding. [42:00]

Wind Sprints are short accelerations where you get up to near full speed and then take it down. [44:22]

There are many ways to trash yourself by conducting a sprint workout inappropriately. Reject that struggle and suffer mentality and check in and make sure that we're optimally excited and uninhibited before each successive rep. [47:14]

After the sprint, you want a gentle aerobic cool down maybe by walking rather than jogging. [53:51]

Positional parasympathetic breathing is kind of a mini nap resting period lying down and breathing through your nose after workout. [56:52]

Next you need to replenish by consuming healthy, nutritious, easy to digest fuel to get your body started on the recovery process. [59:16]

It will take about 48 hours for your body to recover from a high-impact sprint session so you make sure you are fully recovered before introducing another sprint workout. [01:01:06]



LINKS:
Brad Kearns.com
Brad’s Shopping page
Brad’s Sprinting warmup technique
Brad’s Sprinting technique
Brad’s video how fast you sprint
Periodization for Sports
HIIT vs. HIRT article
Wayde Van Niekerk
Brad Kearns’s Morning Routine
Dynamic Stretching video
Brad’s Running Technique video
Parasympathetic breathing podcast 
Oxygen Advantage
The Health Fix
Chari Hawkins Instagram
Brad’s Cold Exposure



Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @brad.kearns

TikTok: @bradkearns



We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!
Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!
Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD
LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!
B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Online educational courses: Numerous great offerings for an immersive home-study educational experience

Check out the my Favorites page for discounts on other great products!

Welcome to part 2 of the ultimate guide to sprinting—the quintessential Primal workout.
In part 1 we talked about the benefits that come from this amazing practice and in part 2, I take you through a step-by-step of how to approach conducting a proper sprint workout. You will learn what happens to your body when you do a sprint workout, and not just how to sprint, but most importantly, when to sprint, as the timing of your sprinting is integral to its effectiveness. 
 
TIMESTAMPS:
Sprinting is the ultimate primal workout. How should we conduct a proper sprint workout and enjoy the benefits? [00:58]
You want to be fully rested and energized before you attempt to have a sprint workout.  [02:48]
Sprinting creates a communication between the central nervous system and the muscles. [04:54]
The workout template is four to 10 sprints lasting between 10 and 20 seconds, no longer than 20 seconds. [08:55]
You want to strive for a six to one ratio of rest to work effort. [11:58]
There's great research showing that sprints as short as six seconds will deliver a reliable boost in serum testosterone levels. [16:14]
When you burn through your stored creatine phosphate, and try to sustain maximum effort beyond eight seconds, you prompt an exponential increase in cellular destruction. [19:28]
By depleting your cellular energy, by frying yourself and doing all this metabolic extreme destructive damage, you feel a sense of euphoria for a while. [24:38]
The brain cells are particularly sensitive to ammonia toxicity, so after many hours of grueling workouts, you may experience symptoms of brain fog, fatigue, and mood disturbances. [29:52]
Much of the information out there on the internet about training logs could be misinterpreted and misappropriated because it’s coming from an elite athlete. [32:10]
There are many steps in performing an effective sprint workout. The first is to engage in plenty of complimentary workouts and lifestyle behaviors to prepare you to be an effective sprinter. [35:08]
At the start of the workout, we want to have a cardio vascular warmup session. It’s the opposite of the cool down. [38:09]
Dynamic stretching is next as you prepare for your sprinting. [40:03]
Proper running form includes straight posture rather than over-striding. [42:00]
Wind Sprints are short accelerations where you get up to near full speed and then take it down. [44:22]
There are many ways to trash yourself by conducting a sprint workout inappropriately. Reject that struggle and suffer mentality and check in and make sure that we're optimally excited and uninhibited before each successive rep. [47:14]
After the sprint, you want a gentle aerobic cool down maybe by walking rather than jogging. [53:51]
Positional parasympathetic breathing is kind of a mini nap resting period lying down and breathing through your nose after workout. [56:52]
Next you need to replenish by consuming healthy, nutritious, easy to digest fuel to get your body started on the recovery process. [59:16]
It will take about 48 hours for your body to recover from a high-impact sprint session so you make sure you are fully recovered before introducing another sprint workout. [01:01:06]
 
LINKS:
<ul>
<li><a href="https://bradkearns.com/">Brad Kearns.com</a></li>
<li><a href="https://www.bradkearns.com/shop/">Brad’s Shopping page</a></li>
<li><a href="https://www.youtube.com/watch?v=CU91QGBvEsM">Brad’s Sprinting warmup technique</a></li>
<li><a href="https://www.youtube.com/shorts/kc4iWOG0lwA">Brad’s Sprinting technique</a></li>
<li><a href="https://www.youtube.com/shorts/O_3_AwKsh4Y">Brad’s video how fast you sprint</a></li>
<li><a href="https://www.amazon.com/Periodization-Training-Sports-Tudor-Bompa/dp/1450469434/ref=sr_1_1?crid=2Y5C70E9XW9JB&amp;keywords=Periodization+training+for+sports&amp;qid=1682203812&amp;sprefix=periodization+training+for+sports%2Caps%2C137&amp;sr=8-1">Periodization for Sports</a></li>
<li><a href="https://breakingmuscle.com/hiit-versus-hirt/">HIIT vs. HIRT article</a></li>
<li><a href="https://www.youtube.com/watch?v=lEe3RE91xRA">Wayde Van Niekerk</a></li>
<li><a href="https://www.google.com/search?q=brad+kearns+morning+routine&amp;oq=Brad+Kearns+Morning+Routine&amp;aqs=chrome.0.35i39l2j69i59.3516j0j8&amp;sourceid=chrome&amp;ie=UTF-8">Brad Kearns’s Morning Routine</a></li>
<li><a href="https://www.youtube.com/watch?v=ximZfmqh2hI">Dynamic Stretching video</a></li>
<li><a href="https://www.youtube.com/watch?v=gsUL3a1CxUQ">Brad’s Running Technique video</a></li>
<li><a href="https://bradkearns.com/2021/11/09/dr-jannine-krause-functional-fitness-and-breakthrough-recovery-strategies-including-dexterity-and-balance-exercises-to-promote-parasympathetic-function/">Parasympathetic breathing podcast </a></li>
<li><a href="https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?crid=2CL7H7IK0GGO2&amp;keywords=oxygen+advantage&amp;qid=1681925605&amp;sprefix=oxygen+advantage%2Caps%2C136&amp;sr=8-1">Oxygen Advantage</a></li>
<li><a href="https://podcasts.apple.com/us/podcast/the-health-fix/id1191374534">The Health Fix</a></li>
<li><a href="https://www.instagram.com/_charihawkins/?hl=en">Chari Hawkins Instagram</a></li>
<li><a href="https://www.youtube.com/watch?v=LfSofrl4MZM">Brad’s Cold Exposure</a></li>
</ul>
 
Join Brad for more fun on: 
Instagram: <a href="https://www.instagram.com/bradkearns1/">@bradkearns1</a>
Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh">@bradkearnsjumphigh</a>
Twitter: <a href="https://twitter.com/bradleykearns">@bradleykearns</a>
YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg">@brad.kearns</a>
TikTok: <a href="https://www.tiktok.com/@bradkearns">@bradkearns</a>
 
We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
<ul>
<li><a href="https://www.mitoredlight.com" data-saferedirecturl="https://www.google.com/url?q=https://www.mitoredlight.com&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw29pWkTXUYp7Rg1ax_ytaJA">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li>
<li><a href="https://www.nutrisense.io/?code=BRAD25" data-saferedirecturl="https://www.google.com/url?q=https://www.nutrisense.io/?code%3DBRAD25&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw205oe9vzeCdEtLIjJZfS6O">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li>
<li><a href="http://marekhealth.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://marekhealth.com/brad&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw1uuV_P3vQC3hCsaDoD5LsT">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li>
<li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li>
<li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" data-saferedirecturl="https://www.google.com/url?q=https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn%3D6798633.c0a533%26utm_medium%3Dsponsor%26utm_source%3Dbradkearns%26utm_campaign%3Dagwp%26utm_content%3D%26utm_term%3D%26variant%3D16358367199266&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw35LiZX7WpKjxihBnypQAUf">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw3PAiAtJqOz4Q5BBBEjhISn">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw0n-Lt5oY6uhkAzSQV0c6tR">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
<li><a href="https://bradkearns.com/macademia-masterpiece/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/macademia-masterpiece/&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw3B88Ys_qUUidGZcCu8FVG-">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li>
<li><a href="https://bradventures.thinkific.com/collections" data-saferedirecturl="https://www.google.com/url?q=https://bradventures.thinkific.com/collections&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw1cEUH1rIYcgawotpNmWxGx">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li>
</ul>
Check out the my <a href="https://bradkearns.com/favorites/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/favorites/&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw2JRemiqRnQoKcvAMupdFVo">Favorites</a> page for discounts on other great products!

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Brad Kearns, NY Times bestselling author and Guinness World Record athlete,  offers a fun and diverse mix of interviews with leading authors and health experts, and "Breather" shows for peak performance and personal growth

The B.rad Podcast

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

Advertisement