Well i am doing the built like a badass program with the dynamic effort low body day added from the W4SB3.
I would like to be faster and a better runner , i have been doing many sports ( thai boxing / Basketball ... still doing Basketball , Thai is for after) , and i wan't to be a better runner . I am 17 and i am loosing weight for 4 years.
I started training today at an old olympic stadium : I mixed both training ( W4SB3 in speed training and Men's fitness speed conditionning ).
Here is it :
-3 Kms /1.8 miles run in 16':00''- Training some endurance here and to warm up. Just love it , going cool.
-Second warm up High knees : 20 yards each exercice
Reverse lunge hip stretch
Step back into a lunge and bring hands overhead to stretch hip.
Power skips for height
Power skips for distance
A, B skips
-Stationnary : 10 reps
Reps: 12 (each side)
Reps: 10 (5 each side)
Glute hip bridges
Cook hip lifts
Seated arm mechanics ( A man was looking at me , he was like : "WTF".
Duration: 2 x 20 sec
10-yard startsâ?? 8 sprints with 50 secs rest
20-Yard shuttle - 6 sprints with 1 min rest - Loved it - Intense
40-Yard sprints - 3 reps : 2Mn30 rest.
Finally : 60-yard sprint - 1 rep.
Cooling down : 300 meters slow run. with stretching for my full body.
DOES THIS PROGRAM SEEM GOOD ? I am a beginner and i am feeling tired but it was awesome and effective.. What do you think of it?
Do you have another examples?
Thank you for reading