Strength & Conditioning Coach Joey Greany’s Sprint Training Tips

Strength & Conditioning Coach Joey Greany’s Sprint Training Tips

As we age, speed becomes one of the last things we tend to focus on when it comes to our overall health. Life becomes more about slowing down and being comfortable rather than continuing to challenge and push our bodies. However, according to strength and conditioning coach Joey Greany, CSCS, not focusing on speed and the movements required to move faster and more explosive can be a physical disservice to ourselves.

Benefits of Sprint Training

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Sprint training is a fixture in all Major League Baseball training programs, as it’s part of the job. For many of us, sprinting is only done on a have-to-do basis. Whether we’re trying to make it to the boarding gate to catch a flight or to deter an officer from placing a parking ticket under our windshield, how many of us are testing our speed on a consistent basis? Why don’t we?

Speed Training Helps Build Muscle

Sprint training not only helps you become faster but it also helps build muscle, connective tissue, and aids in body control and awareness—all important factors as we get older. Most of our workout routines can become monotonous as we move through life, and building speed is not only a way to add variety but also can lead to feeling our best longer.

Sprint Training Can Improve Health

Greany explains that sprinting can help athletes of all shapes and sizes. If you’re a runner, you can improve on your endurance and PR times. There is also a novelty reason as well.

Sprints Actually Reduce the Risk of Injury as We Age

If you hate burning fat, improving your agility, endurance, and cardiovascular health, then sprint training isn’t for you. Even if running is a fixture in your routine, Greany says you’re training your body to be slow with running in one plane of motion, and if you had to make a sudden stop or quick movement, you’re likely to pull a groin or hamstring because of how foreign the motion is.

Essential Sprint Training Tips

NEVER Skip the Warmup

As with most exercises, warming up is imperative for a number of reasons. Sprinting requires explosive movements, and even though the warmup can be longer than the actual workout, you don’t want to go right into sprinting while the body is cold, so to speak. A proper warmup will aide in injury prevention and help improve performance.

Sprints are Different from Distance Training

Sprinting is all about explosive power. You’re burning fat and calories as you’re pushing your body to accelerate. This not only helps you become a more well-rounded athlete but it’s also a way to keep your training routine fun and challenging. With the amount of stress placed on the body, you will need some time off to recover to be fully prepared for the next session.

Sprint training Is Easy to Add to Your Workouts

"I would say twice a week, or once every four or five days," Greany says. "You want to allow at least 48 hours in between sprint work. If we’re talking like the general population of fitness, I would say every four days or so would be enough to develop that explosiveness.

Always Keep Track and Measure Your Progress

If you’re one that loves to track your improvement, there are a few ways you can do this. You can use speed gates that track and record your speeds. You can use wearable tech that tracks markers such as pace, heart rate, and timing. Greany says one of the best things you can do is include a training partner to not only help push you but to also see where you’re at through competition.

Conclusion

In conclusion, sprint training is an essential part of any workout routine, regardless of your fitness level or goals. By incorporating sprint training into your routine, you can improve your speed, build muscle, and reduce the risk of injury. Remember to always warm up properly, listen to your body, and track your progress.

FAQs

Q: How often should I do sprint training?
A: According to Greany, you should do sprint training twice a week, or once every four or five days.

Q: How long should my sprint training sessions be?
A: Greany recommends keeping your sprint training sessions under 30 minutes, with a warmup and cool down included.

Q: What are some benefits of sprint training?
A: Sprint training can help you build muscle, improve your speed, and reduce the risk of injury.

Q: How can I track my progress?
A: You can use speed gates, wearable tech, or a training partner to track your progress.

Q: Is sprint training suitable for beginners?
A: Yes, sprint training is suitable for beginners. Start with shorter distances and gradually increase as you build endurance.