Sprinting – An 80-Second Total Life Upgrade – In Action

Sprinting – An 80-Second Total Life Upgrade – In Action

A Quick Post about Sprinting in Action

I want to share with you a brief post on what a round of Sprinting 10 seconds up a hill looks like.  For those more interested in the nitty-gritty of this type of training, read this detailed post here about how and why I recommend this type of training.

Sprinting is Simple

I want to inspire you to give sprinting a go by showing you that it isn’t hard.  All you need is a pair of reliable running shoes, a good slope that is safe to run on and timer of some sort.

Here’s a 15-second video of one of the eight rounds.   The slope of the hill is steep, so you can see that generating speed is challenging. This keeps it intense yet safe on the joints.  When I first saw this video I was surprised how slow I am actually running. Inside my body, I feel that I am pushing as much speed, power, and energy as I can muster.

Sprinting in the 6th Most Populated City in the World

Sprinting in Tokyo around 10:00 am can get busy!  I thought it was funny how many people were on MY so-called TRACK today – LOL.  It shows you that 13 million people living in central Tokyo can fill up even the steep side streets during normal waking hours.  I wonder if there are any good hills in Shanghai, a city of 24 million people.

It’s Yours For the Taking

Some people hear me talk about “Sprinting” and I can see them mentally shy away from attempting it.  As you can see from the video above, it’s really simple and you can choose the speed you sprint.  Start at about 60% of your max and each week edge it up by about 5-10%.  You will be at virtually 100% speed in a month or two.  The benefits are life-changing!

Thank you for reading.

Be Extraordinary!

Bodhi

LFBX スーパーヒーロートレーニング 7HIIT

LFBX スーパーヒーロートレーニング 7HIIT

スーパーヒーロー

私はクリス・リーの体と心を本当物のスーパーヒーローに変えるのを助けることができる特権を持っています。

クリスはあこがれているマイティ・ソーの、クリス・ヘムズワースが使用したトレーニングの方法でトレーニングをしたいと私に少年のように頼みました。これは、ボディーウエイトの動きに焦点を当てた非常に高強度のインターバルトレーニングプログラムです。

ムーブメント7

  1. ウォーキングスイッチバック
  2. ひねりを加えたディープスクワット
  3. ベアクロール
  4. 前方の膝蹴りで逆の突進
  5. ゴリラ
  6. まっすぐに脚を上げる
  7. 運動姿勢医学ボール壁ドリブル

使用する間隔とタイミングシステム

移動の間隔:

20秒間のトレーニング/ 5秒間の休憩、ラウンドあたり合計2:55分。 私はビットタイマーアプリを使用しています。なぜなら、それはすばやく簡単で効果的だからです。

1回のトレーニングセッションで実行されるラウンドの数

セッションごとに7ラウンドを完了することを目標としています。 セット間で心拍数が回復するのに時間がかかる日には、最大で6ラウンドしか獲得できません。

インテンシティ  最大心拍数の80-100%にフォーカス

これは非常に高インテンシティのトレーニングなので、このLFBXスーパーヒーローサーキットで最大心拍数80〜100%を目指しています。 これを得るための簡単な公式は220-年齢で求められ、クリス・リーは27歳であるため、193 bpm(1分あたりの拍数)に相当します。 したがって、193の80%である約193および少なくとも154 bpmの最大範囲を目指したいと思います。

休憩 心拍数60%=ラウンド開始

休憩時間について。 彼の心拍数が125 bpm(1分あたりの心拍数)に低下するまで、次のラウンドを開始しません。これは、彼の最大心拍数の60%であり、次のラウンドに全力を尽くせるほど回復したことを表します。この休憩の間隔は、スマートで正直なため気に入っています。 このような本当に難しいインターバルトレーニングには、このシステムを使用することを強くお勧めします。 次のラウンドを開始する前に、Maxの約60%まで心を落ち着かせてください。

注)クリス・リーは真のスーパーヒーローであるため、彼の心拍数は時々195になります。これは101%です:-)これは真実です。したがって、220 –年齢の式は常にスーパーヒーローに適用されるわけではないことに注意してください。

回復に関する注意

クリス・リーの睡眠と回復が十分だと、セット間の休憩は2分以内に回復することがあります。 彼の調子が良くない日のトレーニングは、心拍数を125 bpm(最大心拍数の60%)に下げるために4分~6分必要になる場合があります。

進捗を追跡するために使用するチャート

この単純なExcelチャートを使用して、各セッションの進行状況をトラッキングします。 HR =心拍数。 80〜100%の努力を目標としているため、彼の目標心拍数は156〜194拍/分です。 7つのトレーニングは、実行した順に印刷され、すべての結果が記録されます。

心拍数をトラッキングするために使用する道具

私は、約10年前のチェストストラップが付属したPolar FT7を使用しています。 私の手首はこの写真の時点で48歳です。

これが、Amazon USAの新しいPolar H10です。 Polar H10は、スマートウォッチまたはスマートフォンに接続する単なる心拍数モニターです。 上記で使用しているモデルの約半分の価格なので、H10を購入することをお勧めします。 私の古いFT7はまだ動作しています。だから私はまだそれを使用しています。 あなたの情報のための最高の7チェストストラップ心拍数モニターのレビューはこちら(英語です)です。

健康のための絶対的なゲームチェンジャーであるスプリントトレーニング用の心拍数モニターの使用方法について詳しく知りたい場合は、以前の投稿を参照してください。 この投稿では、Apple WatchとPolar FT7の使用方法についても簡単に比較しています。

LFBX-7 HIITで測定可能な結果

下の表は私が使用しているアカウンタビリティフォームです。 私はすべてのクライアントがセッションに来るたびに、彼らの目標を思い出してもらう為に使用しています。

 

筋肉が増えると体重が減らない場合がありますが、脂肪がおなか周りに多くついているためウエストを測ると成果が見やすいです。クライアントはトレーニングに来るたびにウエストを測定することをお勧めします。 以下の5.1.2019-8.3.2019の間にクリスの中央部から出た脂肪を見てください。 ウエストから9.5cmの脂肪が減りました!

LFBX-7 HIITによる視覚的結果

Chris Lee – In the Beginning

5.1.2019

8.1.2019

クリスがスーパーヒーローの変身を達成するために行っているその他のこと

クリスは、自分の好みや体が処理できるものに食事を調整することを知っておくことが重要でした。 試行錯誤を通じて、彼にとって非常に少ない澱粉(小麦、トウモロコシ、米)でさえ、脂肪を非常に簡単に増やすことがわかりました。 だから、私たちは彼の食事で澱粉に似ているものを避けることを学びました、彼は週に1回24時間のファスティングと、これを達成するための低炭水化物、高脂肪(LCHF)食事アプローチ、主にビッググリーンサラダ、肉を取り入れています 、魚、EVOO(エキストラバージンオリーブオイル)。 24時間の絶食を行う方法について詳しく知りたい場合は、こちらの投稿を参照してください。

スーパーヒーローに参加したいですか?

数ヶ月またはそれ以上の本格的なトレーニングを行っている場合、これを試してみてください。 できます! これが、7つのムーブメントのラウンド1のビデオです。 楽しい!

ご質問やご意見がありましたら、以下にご記入ください。

読んでくれてありがとう。

Be Extraordinary!

Bodhi

 

LFBX スーパーヒーロートレーニング 7HIIT

LFBX Superhero-7 HIIT Bodyweight Circuit

The Superhero

I have the privilege of working with Chris Lee to help him transform his body and mind into the true superhero that he is.

We are using several movements that Chris requested from his boy, Thor Himself, Chris Hemsworth.

This is a very high-intensity interval training program with a focus on bodyweight movements.

The Movements

There are 7 movements:

  1. Walking Switchbacks
  2. Deep Squats with a Twist
  3. Bear Crawls
  4. Reverse Lunges with a Forward Knee Kick
  5. Gorillas
  6. Hanging Straight Leg Raises
  7. Athletic-Stance Medicine Ball Wall Dribble

The Interval & Timing System We Use

The interval between movements:

20 seconds of work/5 seconds of rest for a total of 2:55 minutes per round.  I am using the Bit Timer app, because it’s quick, simple and effective.

 

The Number of Rounds Performed in One Training Session

We focus on completing 7 rounds per session.  On days that takes him longer to recover between sets, we may only get in 6 rounds max.

The Intensity – 80-100% Max Heart Rate Focus

This is very high-intensity work, so we are aiming for 80-100% max heart rate on this LFBX Superhero Circuit.  A simple formula to obtain this is 220 – age and Chris is 26 years old, so that equals 193 bpm (beats per minute).  So we want to aim for a max range of about 193 and at the very least 154 bpm, as that is 80% of 193.

The Rest – 60% Heart Rate = Start the Next Round

Now, for the rest period.  We will not start the next round until his heart rate drops to 125 bpm (beat per minute), as that is 60% of his max heart rate and that gives him just enough recovery to be able to give his all to the next round.  I love this rest interval because it is smart and honest.  I highly recommend that for really hard interval training like this, you use this system.  Get your heart down to about 60% of your Max before starting the next round. 

*Since Chris is a True Superhero, his heart rate sometimes goes to 195, which is 101%:-) This is true, so just be aware that the 220 – age formula doesn’t always apply to superheroes

A Note on Recovery

When Chris’ sleep and recovery is on point, sometimes he recovers within 2:00 between sets.  On days where he’s off, he may require 4:00-6:00 for his heart rate to drop to 125 bpm (60% of his max heart rate).

The Chart We Use to Track Progress

We use this simple excel chart to track progress for each session.  HR = Heart Rate.  We are aiming for 80-100% effort, so his target heart rate ranges from 156-194 beats per minute.  The Seven Exercises are printed in the order we perform them and all the results are logged.  

The Gear I use to Track Heart Rate

I use a Polar FT7 which comes with a chest strap, which is about 10 years old.  My wrist is 48 years old at the time of this photo.

Here is a new Polar H10 at Amazon USA.  The Polar H10 is just a heart rate monitor that connects with your smartwatch or smartphone.  It’s about half the price of the model I am using above, so I recommend you buy the H10.  My old FT7 is still working, that’s why I’m still using it.  Here is a review of the best 7 chest strap heart rate monitors for your information.

If you want to know more about how I use my Heart rate monitor for Sprint Training, which is an absolute game-changer for health, see this previous post.  I also do a brief comparison of how I use my Apple Watch vs my Polar FT7 here in this post.

Measurable Results with LFBX-7 HIIT 

Here is an accountability form I use for all clients to show their attendance and any goals they may have to keep in mind each time we meet.  I recommend that clients get their waists measured each time they come in for training because sometimes there may be no weight lost, since there is muscle gained, so the waist shows clearly that fat is coming of the midsection.  Look at the fat that came off of Chris’ midsection between 5.1.2019-8.3.2019 below.  9.5cm of fat loss off the waist! 

Visual Results with LFBX-7 HIIT 

Chris Lee – In the beginning

Chris Lee

5.1.2019

Chris Lee

8.1.2019

Other Things that Chris Is Doing to Achieve His Superhero Transformation

It is important to know that Chris has dialed in his diet to match his tastes and what his body can handle.  We have found out through trial and error, that even with very little starch (wheat, corn and rice), he gains fat very easily.  So we have learned to eschew anything that resembles starch in his diet, He is incorporating a 24-hour water fast once per week and also a Low Carb, High Fat (LCHF) Eating approach to accomplish this, mainly eating Big Green Salads, Meat, Fish and EVOO (Extra Virgin Olive Oil).  If you want to know more about how to do 24-hour fasting, see my post here.

Do You Want to Join the Ranks of Superheroes?

If you do and have a few months or more of solid training under your belt, give this a shot.  It works!  Here is a video of Round One of Seven.  Enjoy!

 

If you have any questions or comments, please them below.

Thank you for reading.

Be Extraordinary!

Bodhi

 

 

Sprinting – An 80-Second Total Life Upgrade – In Action

Sprinting- An 80-Second Total Life Upgrade

Sprinting Builds Character

Sprinting full out is hard.  It’s something I aim to do once a week but haven’t done in a while.  Yesterday as I was taking a shower my mind said, “Bodhi, we are sprinting today.”  I realized that the Master (Big Me) had spoken and that is what the disciple (little me) was going to do.  My daily commitment is that I don’t play until my work is done, so I fit the sprint in the afternoon.  When it came time to getting my running shoes on, I dilly-dallied, paced around in my kitchen, which is about as long as I am tall, and fidgeted with whatever I could get my hands on until I heard the Master firmly nudge me, “Get out there and get it done.”  So I acquiesced, put on my running shoes and headed out.

Sprinting 8 Rounds

I jogged about 5 minutes to my sprinting spot near Komagome station and did some dynamic stretching for about 5-minutes then did 2 rounds of 10-second sprints at about 60% of my max speed up the hill.   The first 2 felt pretty good because they were at 60% effort.  I had decided to do 8 rounds of 10-second sprints followed by a 60-second, active recovery, rest which was basically a slow walk back to the start line.  Here is the course.  The slope of the hill starts from the right to the left in this photo, so the start line is the far right of the red line.

Here is me before the 8 Sprints at the bottom of the hill near the start line.

Bodhi Kenyon Sprinting

I’m listening to David Goggins, the toughest man alive on Spotify to remind me that 100% is the goal for each round.  I am using an app on my iPhone called Bit Timer, which I love for its simplicity and ease of use. It costs $1.99 (¥200-300), but I highly recommend it.  Here are the settings I used.

The actual total work on this particular sprint protocol is only 80-seconds – 1 minute and 20 seconds. Only 80-seconds!?  Seems like a piece of cake, until you give those 80 seconds 100% effort.  And 100% effort is the way I do it.

Once a Week is Enough

Some people may read this and be gung ho to do sprints 3 times a week.  If you’re in very good shape, strength training, running or doing other strenuous exercises, you may be able to handle it.  But I recommend it only once per week.  The reason for this recommendation is to commit to quality above quantity.  My aim is to give 100% effort to each of the 8 rounds.  However, I don’t believe I am operating at 100% yet.  I feel that I am giving my utmost to each round, but my heart rate reading indicates that I am performing at about 92% of my maximum heart rate.  I can’t say that this is 100% accurate but it appears to be close.  At 48 years old, my max heart rate should be around 172 beats per minute (bpm) and 94% of that would be 161bpm, which is what my heart rate monitor tracked as my highest bpm out of the 8 rounds.  The rest I used to give myself was 90-seconds between rounds, which is 30-seconds more rest per round that I gave myself here, so I believe iI will have much better recovery between sets. I am going to do that next week and share my results.

If you want to calculate your max heart rate, use this general formula (220 – your age = your max heart rate).  I am 48, therefore 220-48 = 172.  So looking at the photo above you can see that 172 x .94 = 161.68, which is close enough to 161.  Here’s a calculator if you want to check your max heart rate and target heart rates.

Side Notes on Safe Sprinting

Benefits of running up a hill are numerous.  It’s a full-body explosive form of strength training.  Even when you start at 60% of your maximum speed, you will probably experience muscle soreness the next day and possibly for several days afterward.  The soreness will show you which muscles you used the most or which ones you haven’t exerted in a long time.  I am about 48 hours out from the sprint I did in this blog and my calves, hamstrings, quads (thighs), glutes (butt), middle traps (between my shoulder blades) and biceps are all sore.

Hill Sprinting is much easier on the joints as you can’t generate the same amount of speed as you could on a flat surface.  The hill I use near Komagome station is probably on about a 20% angle.

I have seen crazy steep hills in Tokyo that I would like to sprint up in the near future.  If you know of one, please share a google map shot of it.  If it’s safe, fairly straight and not too far away, I’ll give it a go and write about it:-)

Finding Your Own Mini Mountain to Dominate

Look for a street that is on an angle of between 10-20%. If you have a grass or dirt hill near you, that would be even better, as the softer surface will be easier on your joints.  Another option is sprinting on the soft sand at the beach, which is very hard because your feet slip so much on loose sand, but it’s very kind to the joints.  In the case of the beach, you don’t need a slope.

Wanna Join Me?

If you feel that you are in good shape and are exercising hard at least once a week for over 30 minutes, live in Tokyo, and want to join me, comment below and I’ll do my best to match my schedule to yours.  It will have to be in the afternoon between 2-5 pm, so a weekend may work best.  The total time investment of the warm-up, the sprints and cool down will only take 30 minutes max. You can practice with me at the Komagome spot (see photo above).  It’s probably 70 meters long.  If you are new to sprinting, I will ask you to go at about what you feel is 60% of your max speed.

Know that I am not a running coach, so if you join me, you are 100% responsible for your actions.  I will guide you in a way that I believe is safe, effective and intelligent.  And of course, the only fee you will pay is the energy you put forth in terms of calories.  In other words, there is no fee to do this training with me. I am inviting you as a service to your health, growth, longevity, and happiness.

Thank you for reading.  I look forward to comments and questions.

I am very excited to meet YOU, the salt of the earth, who is bold, excited to stretch your limits and join me at the party on the hill:-)

Be Extraordinary!

Bodhi