How to Increase Speed, Muscular Endurance, and Prevent Injuries with Exercise

Interval sprinting, calisthenics, and plyometrics all have a place for people that train. Instead of splitting each discipline up and making things confusing, why not integrate each of them into one drill. But before I do that, it is important for me to define what each discipline is for you.

* What is interval sprinting and how will it help me improve my body?

Interval sprinting is a method of running that asks you to run at varied paces. Think of an oval track and imagine running the straight part of the track and then walking/jogging the turns. This is a perfect example of interval training. A great workout to try is doing one mile (4 laps around Olympic track) using the interval style (run then walk/jog).

* What are calisthenic exercises and where can I do them?

Calisthenic is another word for bodyweight exercise and this leads to apex fitness. Mastering bodyweight increases flexibility, awareness, injury prevention, and your potential to have functional strength. Jogging in place is an outstanding calisthenic exercise that can be done anywhere and at any time. Do it for more than thirty minutes and you have yourself a great session of cardiovascular exercise by itself.

* I have heard of plyometrics, what are they and what do they do?

Plyometric exercise is a fancy word to describe a stretch shortening and lengthening process that muscles go through during specific movements. Various drills that include jumping, leaping, bounding, quick foot movement and acceleration are considered to be plyometrics. This type of training has become popular in recent years but has been given too much credit. This is only a small piece of a training program and implemented on a need basis. You do not need any equipment to do plyometrics, you can use your body.

* How can I put all these things together for a great workout without equipment?

It is real simple and I am going to give it to you right now. To start things off, jog in place until you begin to develop a consistent sweat. This perspiration is your bodys way of cooling itself down and also lets you know that you are warmed up for exercise.

Find a straight away and run it for ten seconds hard. At the end of the ten second run, walk/jog slowly for one minute. When the one minute ends, kick it into high gear again and sprint for ten seconds hard. Keep repeating this cycle for four hard sprints.

The last segment of the exercise day is to add the plyometrics. Pick a spot on the ground and jump over it as quick as you can front to back. Do this for thirty seconds and as quick as you can. The height of your jump is not as important as the quickness of your jump. Try to minimize the time you spend in the air.

Now jump quickly from side to side over the spot on the ground. Do this for thirty more seconds and concentrate on landing on the balls of your feet and then jumping quickly off of them.

* Can I have a quick list to copy and paste for later?

1. Jog in place
2. Interval sprinting
3. Plyometrics