This workout was pretty tough but fun. I had only had one day of rest from weights since my pull workout so my hamstrings and back were still feeling pretty sore. My hands were feeling inflexible and tender so I decided to go with back squats instead of front ones. Lunges got pretty funky towards the end of the sets. Didn’t improve with bench press and had to drop the weight or risk being flattened. Didn’t improve with military press so lowered the weight for the remaining sets unlike the last push workout I did. This meant I could actually get 5 reps out. Managed to hit myself in the chin with one of them - lol.

After all this leg destruction I got on my bike in a huge gear (50/14) and managed to hold 30mph for just over 3 minutes down a long stretch of flat road which gave me 4 Strava KOMs. My legs really started to suffer in the last minute or so but I kept on pushing. I also signed up for a track race which is this Saturday so I won’t be working out again until after that. There’s a sprint competition which should be fun. I’m excited to see where I’m at in terms of racing bikes right now. I feel fast, but it doesn’t mean I am compared to other people. Hoping the race doesn’t get called off due to rain like the last one!

5 reps x 3 sets of:

Back squats: 90kg
Lunges: 75kg
Bench press: 1 set of 65kg, 2 sets of 62.5kg
Military press: 1 set of 40kg, 2 sets of 37.5kg

Follow my cycling, running & training progress on Strava ~ strava.com/athletes/josephxkendrick


This is my first attempt at making a video on sprint training and editing it myself. It was a bit of fun, hope you like it.

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The Hill

From a distance, it seems as though the road runs into a wall of asphalt, however, in reality, this “wall” is in fact a hill—or as some like to call it, “The Hill of Doom.”  Despite this uninviting name, my sister and I love to reap its wonderful health benefits.  How?  By running up it!  Uphill sprinting is an excellent workout that takes flat ground sprinting to the next level.  (For more information on the benefits of flat hill sprinting, I recommend reading the post “Sprinting 101”).


  1. Prevents Injury:  You can’t run as fast up a hill as you can on level ground!  This difference is actually a good thing because you are less likely to overextend a muscle.  Furthermore, because of the incline, your strides are shorter, which reduces the impact on your joints.
  2. Burns Fat & Builds Muscle:  Because you are fighting against gravity, your muscles (particularly your hamstrings, glutes, calves, and quads) have to work harder than normal.  To adapt to this new work load, they will eventually grow stronger.  As your muscle mass increases, so does your metabolism—the body’s fat burning machine!
  3. Increases Lung Capacity:  As you sprint up a hill, your arms and legs are pumping furiously against gravity in order to push your body to the top.  Because your muscles are working EXTRA hard, they need EXTRA fuel in the form of oxygen.  And who is going to supply this fuel?  The Lungs!  Thus, your lungs are forced to take in EXTRA oxygen, which means their capacity will increase.
  4. Saves Time: The time you spend running hills is small, but the benefits you receive are huge! Personally, without including warm up and cool down, I spend no more than 15 minutes running up hills.  Why?  Because this workout is extremely vigorous!  You don’t need to spend much time running up hills in order to strengthen your muscles and lungs.  It’s not how far you run; it’s how intense you run.  Remember, quality over quantity. 
  5. Increases Speed:  After a sprint workout, running on flat surfaces will feel like a breeze!  Because of a hill’s incline, you are forced to lift both your knee and toe to a higher position.  This form increases your power as you run, and thus your speed.
  6. Improves Self-Confidence:  After completing a hill workout, you will feel very accomplished because this workout is not easy!  Just make sure you can contain your ego!


  1. Pick a Number:  Before tackling a hill, it’s a good idea to pick the number of sprints you want to do (I usually choose 10) and stick to it.  While you’re running, you might try to plead and bargain with yourself (as I often do) to lower the number.  But DON’T do it!  Just keep telling yourself “one more sprint, one more sprint” and before you know it, you will have reached your goal—or maybe even passed it. 
  2. Warm Up and Stretch:  As with any workout, make sure you spend about 5 minutes warming up your muscles and stretching them out in order to prevent injury.
  3. Sprint Up:  Now that your body is warmed up, shake off any self-doubt you may have and sprint up the hill! Remember, don’t hold back—run as fast as you can. 

  4. Jog/Walk Down:  Once you’ve reached the top you SHOULD be sucking wind.  (If you’re not, you either need to increase your intensity or find a steeper hill).  You should then jog/walk down the hill and catch your breath.  Once at the bottom, if you are still breathing pretty hard, continue to walk around a bit more to slow your breathing. 
  5. Repeat:  Once you’ve caught your breath, run up the hill again! 

In addition to sucking wind, you should also begin to feel a burn in your legs.  Burn is good!  Your muscles are being forced outside their comfort zone, which means that they will eventually adapt and grow stronger. 

When you finish your hill sprints, you should feel proud because this workout is never easy!

Welcome to the preseason...

I am pretty structured about my training as you’ve probably already surmised. I just came out of what I call “offseason” which is really only about a month. But I’m still a ways from starting a marathon buildup, or even pre-marathon base building. So I call this phase my preseason. And a big focus of that is reintroducing a lot of speed and power work that doesn’t get to happen when marathon mileage is taking precedence.

On that note, tonight went down like this: about a 2400 warmup, followed by 20 minutes of diagonals on the turf soccer field - sprint the sidelines at about 90% effort, slowly jog the end lines to recover, then I finished up with a 2000 cool down.

Those sprints were tough, no doubt. Short though they were, it’s been a while since I ran that hard. Still they are a necessary precursor for the miles that lie ahead months from now. And that is what preseason is all about.

[10.02.2011] Training

I went to the track today to work on my sprinting.  I basically did 20 second sprints followed by 10 seconds of walking (rest).  Then repeat 19 more times.  There were a few sprint intervals that I had to replace with rest just so I can complete the whole 10 minutes.

I haven’t been posting my training logs regularly because of how much school is taking up my time.  I still have them logged in my notebook but putting them up now would flood dashboards which I don’t want to do.  I’ll do my best to post regularly.

On a side note I’ve joined my University’s gym.  It’s not the most eye pleasing gym but it will get the job done.  The only thing that really surprised me is that it lacks any squat racks or power racks with crash bars… I am confident enough to squat without crash bars but when I do move up in weight having them there would be nice insurance.  Well hopefully I don’t get crushed by iron this school year =)

Part III

Last night I tried sprint training. I thought it was easy when I started, but I quickly got quite exhausted. Here’s what I did:

  • 1k jog/walk to warm up
  • 30 secs sprinting and 60 secs resting x8 reps
  • 1k jog to cool down

To be honest, I have no idea if the warm up/cool down actually do what I want them to. I think the jog/walk is a good idea before sprinting at least.


Running burns calories, making it an excellent weight-loss tool. A daily 30-minute jog is excellent for your heart, lungs, legs and waistline, but running sprints increases the intensity of your workout, boosting fitness and burning additional calories. You can run sprints on the road, a running track or a treadmill. Add sprint workouts to your running program a few days a week, replacing some but not all of your easy runs.

Expert Insight

Sprinting is a high-intensity form of exercise, which is particularly beneficial for people trying to lose weight. High-intensity, anaerobic exercise, or exercise that causes you to become out of breath, allows the body to burn more calories while exercising. It also has the advantage of causing the body to burn more calories after you’ve completed your workout. In other words, according to the National Council on Strength and Fitness, sprinting and other high-intensity exercises boost calorie burn for hours after your workout is complete.


Access to a running track allows you to run traditional sprints. For example, after warming up, run hard for 200 meters and then slow to a walk or recovery jog for 200 meters. Repeat, gradually increasing the number of repetitions you run. If you prefer to run on the road, use landmarks such as street signs, sprint to one, slow to a recovery jog and set your sights on the next one. Again, increase the number of sprints you run as you become more fit. If most of your running takes place on a treadmill, you can use one of the preset programs for your sprint workout.


Don’t sprint every day. Introduce sprint workouts into your program two to three times each week. Continue easy runs on the other days. Take a break from running at least one day each week and walk, bike, or take the day off.


Sprinting burns more calories than slower running, making it possible to burn more calories in a shorter amount of time. For example, a 150-lb. woman burns about 96 calories running at a speed of five miles per hour for 10 minutes. If she speeds up to 10 miles per hour, she burns 204 calories.


Sprinting is not for beginner exercisers. If you’re currently jogging several days a week comfortably, you can add sprints to your workout. If you haven’t been exercising, start with a program of walking and jogging before increasing the intensity of your workout.

Read more: http://www.livestrong.com/article/113773-running-sprints-weight-loss/#ixzz1ZF1WHnMK

Reading this, I think I am going to continue doing it - but increasing the amount of reps per session. I’m going to do this every 2 to 3 days (the other days will be kettlebell swings etc., or playing 5-a-side football).

Today's morning workout.

I decided this morning to step it up a tiny bit. From now on, not only will I be following the StrongLifts program on M/W/F, but I will also be doing 100 pushups and sprint drills on those days as well.

today was sort of a pilot, to figure out how that was going to go, particularly the sprint drills. I decided on a pyramid progression, with 30 second sprints at 8, 8.5, 9, 9.5, 10, 9.5, 9, 8.5, and 8 mph on the treadmill. It was definitely tough for me, especially toward the middle of those. The surprising thing though, was how effortless 8mph feels for 30 seconds, after having done 10mph. It is all just a matter of perspective I suppose. :)

I started 100 pushups at a lower number than usual, with the express purpose of focusing on building good push-up form. I traditionally have a very hard time keeping my legs locked and my core tight and I think that is more important to learn right now than doing a ton of sloppy reps.

Here’s today’s workout by the numbers:

  • Barbell Bench Press:
    • 45 lb x 5 reps (+36 pts)
    • 80 lb x 5 reps (+45 pts)
    • 80 lb x 5 reps (+45 pts)
    • 80 lb x 5 reps (+45 pts)
    • 80 lb x 5 reps (+45 pts)
    • 80 lb x 5 reps (+45 pts)
  • Bent Over Barbell Row:
    • 80 lb x 5 reps (+25 pts)
    • 80 lb x 5 reps (+25 pts)
    • 80 lb x 5 reps (+25 pts)
    • 80 lb x 5 reps (+25 pts)
    • 80 lb x 5 reps (+25 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 110 lb x 5 reps (+55 pts)
    • 110 lb x 5 reps (+55 pts)
    • 110 lb x 5 reps (+55 pts)
    • 110 lb x 5 reps (+55 pts)
    • 110 lb x 5 reps (+55 pts)
  • Push-Up:
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 4 reps (+6 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
  • Running (treadmill):
    • 0:02:00 || 5 mph (+7 pts)
    • 0:00:30 || 8 mph (+5 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 8.5 mph (+5 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 9 mph (+5 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 9.5 mph (+6 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 10 mph (+7 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 9.5 mph (+6 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 9 mph (+5 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 8.5 mph (+5 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:00:30 || 8 mph (+5 pts)
    • 0:01:30 || 4 mph (+5 pts)
    • 0:01:00 || 3.5 mph (+5 pts)
    • 0:01:00 || 3 mph (+5 pts)
    • 0:01:00 || 2.5 mph (+5 pts)
    • 0:01:00 || 2 mph (+5 pts)
    • 0:01:00 || 1.5 mph (+5 pts)
What a beautiful day

Had a killer session in the gym and capped it off with some sprints in hyde park using TRX. Too…. damn….. awesome. 

Sprint training is a great way to engage your glutes to sculpt that amazing bum you’ve always wanted. Ever noticed that professional sprinters have well rounded and perky derrieres? Well here’s why.

Anyone who can needs to get out and about and enjoy the glorious sunshine cause you never know with english weather, by the end of the month it will probably be snowing!

Check out the video below of a pretty mean sprint workout using resistance bands.


Part V

This is almost what I did, on my initial sprint training test. I am going to follow this more closely the next time (where I will als increase the amount that I do).

1. Pick up the Pace

Sprinting is really fast running, which some people say increases weight loss and is healthier in the long run than slow easy jogging or running. Sprinting also incorporates long periods of rest between the big spurts of energy. You need to have a measurable distance in which to run sprints, so a track is a good place since it has distance markers. A sprint is usually 400 to 800 yards long. You should slowly walk between the sprints for at least twice that distance. Don’t jog to keep up your heart rate. The sprint is the total workout.


2. Gradually Increase the Speed

Even if you have been running for years, you should not expect to perform sprints at your peak ability right off the bat. Do as many sprints as you can each time, until you feel fatigued. It is far better to increase speed gradually. Practice sprints only twice a week if you are involved in other sports and exercise routines.

3. Lose Weight By Sprinting

Sprinting is a better weight loss tool than many other high-energy activities. When you push your body to its limits, the muscles will twitch. You can even see them hopping around when you stop. Twitching muscles burn more calories than rested or evenly stressed muscles.

4. The After-Sprint Cool Down

When you complete your sprints, you may need to jog lightly to cool down. You probably have toxins building up in your legs and running will move them out. Then stop to do your stretching. Lean against a wall or post and stretch out each leg at a time for a count of 10, repeat on each leg two or three times. Do some slow even squats with your hands on your hips and then stretch the front of your legs by reaching behind and pulling each foot one at a time. Remain standing for at least an hour after the race to let your muscles cool down. Do not sit around for long periods of time for the next day or two. If you must travel or have to sit in meetings or at a desk, then get up often and stretch and keep walking off the strain. Do not get a massage or rubdown for a couple of days either as it can cause additional inflammation.

5. Eat Right After Running

Fuel your body when exercising strenuously. Increase your intake of carbs when you begin sprinting. Drink a high-energy drink loaded with carbs before and immediately after your run. Include extra protein in your diet to help with muscle healing. Iron is an important ingredient for runners if you do not eat a lot of meat, take an iron supplement. Include Vitamin C to increase the iron absorption.

Read more: http://www.livestrong.com/article/9578-need-running-sprints/#ixzz1ZG6wjmq0

Bonnie and Clyde (Part 4)

Note: I know this is super short and Part 5 will be too but they’ll get longer I promise. I’m going to start writing part 7 tonight so I’m getting ahead. I’ll probably end up  posting up to Part 6 these next couple of days. Sweet.

Part 1   -    Part 2   -   Part 3


You sprint to the training floor as soon as you wake up, Nat isn’t there yet so you stretch a little. Finally Nat shows up and the two of you begin a rigorous training session. It starts with a heavy workout and light sparring, then you move onto acrobatics and other types of tricks, before finally stepping onto the fighting mats for a small one V one. After training, you sit with Nat and warm down.

“So, what happened with you and Parker last night?” She takes the opportunity to talk with you. You give her a confused look. “I can tell something happened last night. Spill. Now.” She insists.

“Ok fine.” You explain to her the details of the night before.

“He’s right though, you are stunning. And honestly, the kids probably beating himself up over how forward he was. I’m going to ask you something and you need to be 100% honest with me. Do you have feelings for Peter?” She questions, her eyes locked on yours. You bashfully nod your head. “I knew it. I just can’t believe you can’t realise how obsessed he is with you.”

“You think so? I mean, yea he’s one of my closest friends and yea he’s attractive as hell, but what does he even see in me?”

“If you want to know that, you’re just going to have to ask him.” She says, grinning. You say goodbye and walk out of the room, pulling out your phone to text Peter.

*(Y/N): Want me to pick you up from school today and we can hang out?

Peter: Sounds perfect!

Can’t wait :)

(Y/N): Sweet

See ya then*

Keep reading


Got through another week of training and I can say that a lot of progress have been made . Besides what you have been seeing on the videos, but what is more important is the therapy sessions with my doctors, and the mobility and flexibility factor of my craft. Functionality is essential to my practice and it is a priority that I do first before I do anything else. Because the functional practices allow me to do what I do and more importantly be able to get through sessions without pain . Nutrition plays a roll to that as well . It is very depressing to see people I know and have worked with go to the Olympics while I’m still here in Los Angeles watching them race at the trials, on TV, and about to head to Rio. All I can do is work on my impurities for indoor nationals in March 2017. I have indefinitely been staying away from the track until my achilles issues is solved. So far it’s coming along well, but it is a tendon connected to a variation of muscles so patience is key .

#fitness #health #wellness #running #run #runner #training #trackandfield #track #athlete #athletic #motivation #fast #sprinting #losangeles #california #miami #florida #musclebeach #veniceBeach #venice #iron #gym #strength #strong #lift #weights (at Los Angeles, California)

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MMA Training - Plyometrics to Form Power and Speed

Mortals always wondering about the best MMA workout for a fighter. Many methods has been researched and discovered to provide benefits especially in preparation for MMA fighter. There’s so exhaustless pro and cons about it too, but still fairly have a good approach to fit what the hatchet man need.

Plyometrics workouts are a vital exercise for MMA fighter neglectful should you be a striker or even a grappler type of fighter. Some striker unrevengeful on fighters may have superior foot mantling dental punches, but further people are slow pointedly their kicks. This really is a usual challenge for lots of MMA fighters.

To train your power and speed, it is possible to take into running account to do some weight prepping plan too, nevertheless it is not too good for MMA fighter. You’ll get tired indisputably due to its tiring approach in the adventure you show up not know what and tips on how headed for set afloat it.

Look back that Plyometrics look out on with dispatch twitch muscle fibers and not supposed into switch over a exhausting secular exercise. Concentration needs must truly abide on excellent with the exercise and filled to overflowing as much as doable.

Note: Drag case better self melt away to fatigue implies you happen to not working your perennial tingle with excitement fibers muscle, them happen to isomerism endurance and slow shooting fibers muscle. Locate some resource around dustproof and slow twitch muscle fibers desire help alterum a bit in contemplation of keep in suspense out from your problem along quickly.

Here’s a Plyometric instruction program which you’ll be found able in adhere to. Pin down at the dreadfully the few one minute of rest in between every single exercise repetition using an objective up to decant the neuromuscular program to recover. And allocate three days between Plyometrics statement when organizing.

Lower Physique Plyometric Workout:

Depth jumps - 6 reps x 4 sets
Free-spoken Jump Squat - 6 reps x 4 sets
Jumping lunges - 6 reps each leg x 4 sets
100m sprints - 4 sets
40-50m sprints when dragging a slip of weights - 2-4 sets.
In encase ethical self do not have wheelbarrow of weights over carry on 2-4 sets of hill gules stair sprints static 15 second
Upper Body Plyometric Workout:

Primal or double fracas push-ups (Concentration needs on exploding up-wards) - 6-10 reps x 4 sets
Likker ball exercise - 6-10 reps x 4 sets
Banging push-ups start up - 6-10 reps x four sets 20 twitch
Punching\kicking bag drill (Cicatrize\crab the bag as rapidly as possible for 20-30 income bond) - 6 reps