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Copyright 2014FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.
Introduction From Dennis...
The 400 Meter is the most grueling sprint you will ever do... Period.
I remember back in 8th grade when I had to run a 400 meter race for my school... Out of the gates I was fired up and sprinting as hard as I could (big mistake).
I reached the 200 meter mark and was still going strong... As I made that final turn though, I still remember the feeling that my body was going to give out...
If you have ever run the 400 meter, you know exactly what I am talking about.
To be honest, I could not believe that I actually won the race because that last stretch I slowed down dramatically. Needless to say, since that time I have learned a lot running those 400 meters as part of my basketball training throughout my career.
The workouts we will cover below involve 100 meter, 200 meter, and 400 meter sprints as well as some short bodyweight circuits mixed in.
In all there are five Bodyweight 400 workouts that you can partake in. They are all laid out for you below...
All I can say is be ready to work hard and get some serious results!
To 400 Meter Domination,
Dennis Heenan, MCTTMaster Certified Turbulence Trainer
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Tips Before Starting
1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.
2. If something hurts or feels off, dont do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas or see the Exercise Library manual for alternative exercises.
3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore.
4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods.
5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being active rest days (walking, hiking, etc.).
6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.
7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.
8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.
9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.
10.Have a cool down period at the end of each workout that includes stretching and foam rolling.
NOTE: This is a very challenging program so if you have not done this kind of workout in a while, please build into doing them. Start slow and then progress as you get stronger and more fit.
IMPORTANT: Be sure to time AND write down each 400 meter sprint that you perform. This is so you know how much you improved over the course of the program.
Getting Started With Bodyweight 400
On the pages that follow, you will find 5 different workouts that you can do over the course of the next few weeks or months. There are a few different things you can do with these workouts:
Please Note: The workouts below are put together from easiest to hardest. Workout #1 will be the easiest workout and Workout #5 is the hardest.
Option #1: Perform the workouts on this program 3-days per week for five weeks.
What you will do here is do Workout #1 three times the first week, then week number two you will progress into doing workout #2 for the three days, and so on. For example:
Week 1: Do Workout #1 three days with at least a days rest in between.Week 2: Do Workout #2 three days with at least a days rest in between.Week 3: Do Workout #3 three days with at least a days rest in between.Week 4: Do Workout #4 three days with at least a days rest in between.Week 5: Do Workout #5 three days with at least a days rest in between.
This is how I personally recommend using these workouts if you truly want to improve your 400 Meter Sprint times.
Option #2: Depending on your fitness level, you can use these workouts 2-3 days per week as an ADD ON to your current workout program. If you do this, I do NOT recommend doing more than 5 workouts per week.
For example, if you are currently doing 3 workouts per week, you could add two of these workouts to make that 5 days per week.
Simply place the workout that fits your fitness level and get them done.
Option #3: Perform these randomly.
Your final option for these workouts is to do them whenever convenient to go along with your current workout program. For example, you could do one of these workouts every Saturday. If you go this route, try doing these workouts at least 4 times per month to g along with your other workouts.
Final Note: The 400 meter sprint is something that really challenges you and is something you should always look to improve upon. That said, it is also VERY challenging and demanding on your body. Build into doing these workouts at your own pace, even if that means cutting them in half at the start.
Bodyweight 400 Workouts
Workout #1: Just The Beginning Before you start, be sure you are FULLY warmed up and ready to go. Complete Cycle #1 before you move to Cycle #2. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook.
Cycle #1 100 Meter Sprint
Rest as needed then complete: 10 Pushups 10 Squat Jumps 10 Close Grip Pushups
Rest as needed then move back to the 100 meter sprint. Repeat two more time for 3 total rounds.
After 3 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
Cycle #2 200 Meter Sprint
Rest as needed then complete: 10 Squat Jumps 10 Offset Pushups each side 10 Jump Lunges (total)
Rest as needed then move back to the 200 meter sprint. Repeat one more time for 2 total rounds.
Workout #2: The Step Forward Before you start, be sure you are FULLY warmed up and ready to go. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook.
Cycle #1 200 Meter Sprint
Rest as needed then complete: 5 Squat to Squat Jumps 7 Burpees 10 Spiderman Pushups or Spiderman Climbs
Rest as needed then move back to the 200 meter sprint. Repeat 5 more times for 6 total rounds.
Bodyweight 400 Workouts
Workout #3: Making The Climb Before you start, be sure you are FULLY warmed up and ready to go. Complete Cycle #1 before you move to Cycle #2. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook.
Cycle #1 400 Meter Sprint
Rest as needed then complete: 8 Spiderman Pushups or Spiderman Climbs 10 Jump Lunges 12 Squat Jumps 14 Outside Mountain Climbers (total)
Rest as needed then move back to the 400 meter sprint. Repeat one more time for 2 total rounds.
After 2 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
Cycle #2 200Meter Sprint
Rest as needed then complete: 5 reps each side Plank Leg Raise (alternating) 5 Plank Spiderman Climbs (each side)
Rest as needed then move back to the 200 meter sprint. Repeat 2 more time for 3 total rounds.
Bodyweight 400 Workouts
Workout #4: 400 Eight-Ball Before you start, be sure you are FULLY warmed up and ready to go. Rest when needed throughout the workout. Be sure to time each sprint you p