T Nation

Help with Fat Loss Sprints

hi coach,
I would like to add to my 4 days of weight training, a day of sprints on the track.
my doubt is what is the best method I can use?

I would have these 3 ideas:

  1. 200meters (90/100%) 4 minutes rest for 4/6 times

2,400mt (4’rest) / 300mt (3’rest) / 200 mt (2’rest) / 100mt. stop

3.400mt (2’.30 ‘’ rest) x 4/6 times

the gym workouts I do are 2 different total bodies(GBC style) that alternate 4 times a week.

I would like to have your opinion on which is the best method according to you and if you can suggest some source (book / site / seminar etc …) on the use of sprints for fat loss.

Thanks so much

The second one you suggest is one Poliquin wrote an article about.

400 meter
4 min rest
300 meter
3 min rest
200 meter
2 minute rest
100 meter

This is something I’ve done in the past with a lot of success.

Why are the rest periods so long?

What does 90/100% mean? I don’t think it’s necessary or even a good idea to do multiple 200s all out. There’s a video of Carl Lewis doing multiple 200s in 28 seconds which would have been around 70% for him. He rested for 90 seconds in between. I believe he would then shorten the rest periods on subsequent workouts.