60 Day Sprinting Transformation. (Only 3X Per Week) 

FREE WORKOUT GUIDE: thesprintproject.co/ WATCH THIS NEXT: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-snqTRN12A6Y.html

This is such a niche thing to make a youtube channel about, a niche thing that i’m into, your channel is perfect for what i wanted and the quality is just… splendid, you’re awesome dude

I just did my first outside sprints today. Walked to the park and it felt great. I'm 54 years young, been squating and lifting weights so it seems that I did not hurt myself thankfully. It really felt great!

One of my favorite overall workouts is soccer sprint drills. Kick the ball into the air from one end towards half, chase it down then run and kick it at speed towards the goal and shoot at the net. Great for acceleration, top speed, stamina, speed changes, ankle mobility, working ligaments that just flat track running does not use. Good for injury prevention because you are working those other muscles, joints and ligaments. Can either be down in cleats or regular running shoes but at least with good tread. 30-45 minutes a few times a week will get you in shape.

Best shape I’ve ever been in was as a result of interval sprints and weight training. Your video reminded to k.i.s.s. The basics and fundamentals are where it’s at. Thank you.

As a guy who both goes to the gym and does cardio, I respect you.

50 year old female loving this channel! Subscribed and learning so much! Thank you!

Hey all I’m here to say is that after I watched this video and started sprinting and right now I’m at 2 weeks in and I can say my body feels and looks great. I’d say this is my go to workout from now on. I had never felt the testosterone in my body until now and plus it has improved my concentration span and my muscles look more tuned.

I can answer that with a big fat YEs. The last 3 months I incorporated 10 sets of hill sprints 3 times a week (sprinting full speed for about 8 seconds) and my body has changed drastically. Not to mention how addicting it is, thinking about dropping weights all together

That’s what I was looking for, thank you very much for putting so much effort into making this video, really appreciate it.🙏🏻

I really like your channel! I'm 54 yo marathoner but sprinting is a game changer for me. I've cut back on long runs and really enjoy sprinting and is better for me with weightlifting for my age. Thanks for all of the information! Keep at it!

Thank you so much for an excellent video and presentation of results Went out and did a sprint session almost right after watching, and I am still literally buzzing hours later!! What an amazing high and mood boost you get from them too

Wow this is so inspiring. I was a sprinter in track 10 years ago. I LOVED it but for some reason never kept up with it after high school. This video motivated me to start sprinting again! Thank you!

Glad I found this video! I use to sprint because I felt I got results faster but got away from it. Just started again 2 days ago and I feel my core already tightening up!

This was genuinely educational for me as I’ve always wondered how sprinting gets your overall body in shape. With you doing nothing but sprints and using your environment it’s very amazing how sprinting helped you build muscles on other places of your body

Love your content. Sprinting is my favorite form of cardio

Your transformation was impressive! Thanks for the awesome share 💪🏼

Beast RU-vidr ❤️ All the love from a beginner sprinter.

This was very well done. Impressive results and very realistic.

Inspiring stuff and also love the quality. I've never got a programme before but I'm looking forward to it.👍

Losing 4 lbs in a month while eating what you want is nuts... Dude is being humble by saying it's not a big deal and I can dig that.

Amazing video! congrats on the transformation.

Completed today 1,200 for the summer with 3,000 total as the goal by mid october before the snow sticks, at 25 a day, 100 yards each. About 66 strides south and walk 120 steps back to north to start again. After 3, I sit a minute and take a drink. Other day in 85 degrees and 75% humidity, and consuming 20 oz of water during the 25, I sweated off 1.9 oz per sprint. If I can sprint, anyone can, age 68. But I do miss my high school speed. Where that went, I don't know. A fast sprint is 20 seconds, which sucks. I may pick up the pace with another 25 in evening, thinking about it. Run on grass in park one block away from house. Do exercises in basement every other day including resistance training. Livin' to 100, don't even know a doctor. Don't want to either.

Sprinting is a serious game changer for real

I was looking for one video about this idea and found a whole channel 👍

Well done mate, the body looks way better!

Incredible! Thank you for the video

I did weight training pretty intensely 3-4 sometimes even 5 days a week,and did sprints on days that I was either off or after a lift,high intensity obv bc it's sprinting but i would do intervals of a min sprint walk min or 45 sec all way up to 30-40 min sometimes.and it not only made my cardio top notch,and made weight training seem easy,I held onto all my muscle got more ripped,and was in the best shape of my life hands down no question.an my goal from the start years ago was to get as big an muscular as i could and as strong as I could,and sprinting literally improved all of that.if you saw my physique you would've probably never have though that I ran anywere near that much,so what I'm trying to say is if ur goal is to look muscular and sprinting isnt going to hurt that at all if anything your gonna look even better

Love the channel!! Would love to see some drills and workouts I can try!

I'm a try to do it, in prospect park. Great video!

Bro your channel descended from the heavens

Today is my second day sprinting. 57 yo. It's a great whole body pump.

Really enjoyed this video. This is something ive bern considering doing due to reputed HGH and testosterone gains. You have convinced me that its worth doing. And its free!! Fantastic

That fat loss was impressive

Nice video. Sprinting is transformative

Strength training is key for injury prevention. Don't forget that.

This was awesome. You lost fat and gained muscle tone. The 3 days per week is perfect

I lol’d when you said that counting calories made you feel like an accountant. Same, same.

You are so honest, love your content!!!!

I’ve been doing sprint 8’s with active recovery, it’s so brutal idk if there’s anything worse than the feeling. I can say within 3 sprints my wrestling cardio is noticeably different, I can set a pace higher than my opponent and maintain it and explode when needed with good recovery time

Please make a video with the ideal workout routine including weights.

video was def worth the wait

You got me with the weight thing dude. I was imagining you being about 4'9" or something at that point.

love your channel bro

First and your channel is the best it's been helping me get faster thanks man

Great video. I want to get more into sprinting.

this is very helpful thanks!

Bro awesome video

really well done bro.

I do 15 minutes of at home abs 5 days a week and sprint hills once a week. I also do legs once a week. I notice that doing abs constantly gives me the energy to do more intense work outs. I'm also pretty active at work so that helps.

Awesome video, thanks soo much 🎈

I do a 1/3 to 1/2 mile jig as warm up.....then 1/2 mile sprints.....each 30 secs with 30 sec to 1min walk between sprints.......i get 5-30 sec sprints. Love it. Time efficient activity.

Very cool! I love sprinting. What is your rest time between sprints.

Awesome video as usual! Cool to be in it as well ;)

I live in suburbia bro so sprinting to the store is a crazy workout lollll

Damn dude nice job lookin good

best for sprint is if your effort is at 90% but 80% was still perfect for how much you do

Great job!! I started sprinting once a week. Unfortunately on the 3rd week, I pulled my quad muscle. I guess I didn’t spend enough time warming up. After seeing this video, I definitely want to start sprinting again!

My 8 year old young brother really likes you his goal is to run to school and quit using the school bus👌

Every vid you do is Tops

great job and inspiring

So how many reps did you do in a workout and what was the distance??

Great video -- thank you for sharing

I did it for 30 days and you did it for 60. I love the progression

Body fat looked more like 20-25%

I’ve been doing it such a short amount of time, I have not told anyone in real life because I have no visible results yet. It’s been about 4 days. But I saw one video about sprinting and thought about my own fast twitch muscle fibers and decided to do some faster movements. High knees in place squat jumps. Other more explosive movements. Raised my heart rate several times the first day with just about six sets on and off for 10 minutes. Felt great that day and the next so tried other explosive movements. Wondered what I could do for upper body. Pumped arms hard while doing high knees then did a few things like my bent over row with fast hard movement. I cannot tell you how effective it was. I’ve been trying to find a lift for my lats for months and though the row hit it, I couldn’t manage any soreness there or anywhere really. These fast movement made my shoulders and back incredibly sore. In a good way. I had to take a few days for arms to recover, but have done some lower body “sprints” waiting for this week when I could do more again. I am cautiously optimistic that I will finally get somewhere. I am a middle aged woman so watching a young man get results means very little for me. Getting my body to grow and retain muscle will be something indeed. I’ll come back and let you know. Edit: I have been doing hiit and both weighted and unweighted exercises for over a year very consistently. Strength has slowly increased but muscle gain and fat loss has been practically non existent

I just started sprinting 1 min per 3x. I wanna get at least a medal for my school 2.4km run next year. Hopefully sprinting will help increase my stamina! Wish me luck yo 🥰

i mean, a workout with THAT partner does indeed make the workout more fun

Keep going 💪

If you want to get faster this is number 1 exercise

I think you definitely got faster since this video too

Awesome video

beautiful video

Well damn i am gonna become sprinter period

Ajajaj he said “an accountant” counting calories … it’s so true 🤣😂😂

Plz make the next vedio on the combination of gym and sprint workout to gain muscle

I've a question, when I start the session after warming up for how long time should I be running hard and for how long should I be on rest until I redo the work?? Thank you

How much rest between sprints? Also, how do you measure "80% effort? heartbeat or time? or something else

Isolation Training Morning 50 push ups 50 squats 50 crunches 20 pull ups 30 chin ups 1 hr. Walk Jog Run

Best inspiring video 🙏🏋🤝

I feel like you are pretty fast, but what are your sprint times?

What were the sprinting workouts? The guide link doesn’t work

i'm just asking, you can sprint faster tham that or it's your limit? should we sprint thr fastest we can?

bro under rated as hell

1:31 bahahaahahaaa u got me

How many sets and how much distance you are covering per day bro??

MVP

I am an 82 yo grandma who wants to keep fit. I have been into fitness nearly all my life and recently discovered sprinting. I am concerned about trip and fall while sprinting all-out on the track, so I substituted sprinting on the step machine, but it is hard to do because I have to keep my feet on the steps. I use the machine that works the arms like you would while running, but I wonder if this is giving me the same benefit as being out there on the track. I do 10 sprints of 15 seconds’ duration each with 1-2 minutes “walking” in between sprints. What is your opinion as to the effectiveness of sprinting on the step machine?

Six minutes of training per week is all that's required for amazing results. That's six minutes at 100% effort. Can be broken down into 4 sessions, 9x10 seconds full effort sprinting with a walk back in between.

Need help for the cop run. 1.5m or 2.4kms in less than 10mins. How can we do this? Seems impossible at this point 😔

I wish I love sprint and feel good at doing like you guys seems to do. Unfortunately I only feel like dying and puking.

1-2 times /week is best for me, more than that i will be tired all the time

Thank u so much..

Can you do a video on recovering and preventing shin splints?

Yes New vid

The best use for sprint training in real life is that it is the best sport for self defense. No🧢

Maybe I missed it. How long is it each sprint?

@ The sprint project . What scale do you use ?

I can't remember the last time I saw an adult (aside from myself) doing a sprint workout. After Frank Shorter won the 1972 Olympics, the jogging revolution began in the United States. Great, except not everyone is a distance runner. Many (most?) Americans are built for short distances. Forget about shuffling along and get out there and run like you did when you were a kid!

Astoria Park 🔥🤙🏽