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Sprint Your Way To Bigger Legs

Have you ever seen sprinter’s hamstrings?!

Sprinters and some other track and field athletes have some of the most developed hamstrings. On average, most muscles are split around 50/50 between slow-twitch (type 1) and fast-twitch (type 2) muscle fibers. If you want maximal muscle growth you have train and stimulate both types of muscle fibers. Sprinting is a great way to train those fibers.

If you’re new to repeat sprints and you haven’t been doing a lot of hamstring training (especially eccentrics), you should prehab your hamstrings before running. Here are some exercises we recommend to warm up:

For the average person that wants to begin sprint training for the first time, we recommend 1-2 sprint sessions/week, 10-15 sprints per session, starting with 10-15s sprints followed by 45-50s of recovery, preferable an active recovery like walking or jogging. Sprints are designed to be an all-out 100% effort exercise, thus you need adequate recovery between each sprint because of the energy systems you’re tapping into. Try starting with a 1:5 work-to-rest ratio (10s sprint, 50s rest) and then you can modify from there. If you need more rest time because you feel yourself slowing down, try 1-2 minute rests. If you don’t feel winded and things are going well, you can try 1:3 work-to-rest ratios. If you want even more of a metabolic conditioning type of workout, you can trial 1:2 work-to-rest ratios, just realize it will be challenging to maintain 100% effort! Even more important though is to include a de-load/off week from sprints every 4 weeks or so in efforts to avoid an overuse hamstrings injury, especially in those who are just starting sprint training for the first time

And thats a wrap on our series covering hamstring growth.

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