Your body can only sustain a true maximum-power effort for about seven seconds. After that, your maximum power output starts to decline as you exhaust the phosphocreatine system, the fastest energy system in your body.

So why do most high-intensity workouts have you doing longer intervals, more reps, and shorter recovery periods? There's a big difference between true sprint training and a traditional HIIT workout, and understanding it can change how you train for power, explosiveness, and longevity.

In this episode, I explain how your body’s energy systems work, why a properly conducted sprint workout should consist of just four to eight all-out efforts of 8–15 seconds, and why extensive recovery between sprints is essential to maintaining maximum power output.

You’ll also learn how creatine helps regenerate your muscles’ phosphocreatine system, the tremendous protective benefits emerging research suggests for brain neurons, and how combining brief, explosive sprinting with aerobic endurance training can help you become the whole package: a good sprinter as well as a good endurance athlete.

TIMESTAMPS:

Your body cannot sustain a true maximal effort for very long. [01:01]

When you feel the burning sensation in your muscles, you are tapping into anaerobic glycolysis. It is not just discomfort, it is muscle chemistry working against you. [03:36]

An 8 to 15 second sprint is a broad-based recommendation for most people. [06:00]

It is suggested that 4 to 8 sprints of 8 to 15 seconds with a minimum 6 to 1 recovery to work ratio. [09:19]

Creatine supplement has been shown as a very effective protection against age-related decline in the brain neurons. [10:39]

There is a new slip stream product which makes a wonderful addition to your workouts in a pool. [14:05]

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes

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, I won’t promote anything that I don't absolutely love and use in daily life:

Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20

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Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine. 

Slipstream Swim Machine: Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current! Save $250 with the code BRAD @SlipstreamSwimMachine

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Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop

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