T Nation

Sprinting Substitute?

I pulled my hamstring about 6 weeks ago and for about 2 weeks now there has been no pain and I was able to train my hamstrings once again. A couple days ago I went to do some hill sprints, did my normal dynamic warm up and was feeling good, was going to do a light jog up the hill to see how it felt and a couple steps up I “tweaked” it. Although the pain is very minimal (only hurts when I flex it), I am not going to be doing any kind of sprinting or running until it heals completely. Having said that, I was wondering what kind of exercises I could substitute for sprinting (anaerobic alactic energy system). Any help would be greatly appreciated.

Forgot to mention I am currently in the process of losing body fat (at about 18.5% and want to get to about 10-12%). And I know from reading a lot of articles that sprinting is excellent if you are trying to lose fat. Would something like med ball heaves work?? I know one rep of heaves is done much faster than say, a 30m sprint, but would I be able to make up for that by just adding more reps??

don’t take time off from sprinting, stay off the hills, change your dynamic warm up.

airtruths advice in my opinion is not good. you pulled a hamstring, rested, and its still tender and sore from what it sounds like you’re saying… so airtruth says keep sprinting, but not on hills??

wow, i wouldnt listen to that advice at all.

up to you…

obviously he has no clue what a pulled hamstring is, he’s prob just trollin…and I pulled it about 6 weeks ago (it was from sprinting) and all the pain was gone and then I did hill sprints and only tweaked it a little, I could walk fine and everything but I could feel it when I flex my hamstring (specically the bicep femoris).

Dano
Try tabata training on a stationary bike or jumroping.

I already have 2 days a week of lactic acid training. I’m doing CT’s Destroying Fat program and he’s got one day with heavy lifting in the morning and sprinting in the evening.

Would neural charge training have a similar affect?

Jump rope and bike “sprints”.

I recommend doing some barbell complexes. I started doing complexes after reading the info a couple threads down. I still sprint, but only 3 times a week. I do complexes on my non lifting days. For me it was relief from the shin splints I was starting to develop from doing short daily sprint sessions. Be ready cause they will kick your ass!

I can’t speak from personal knowledge, because I have limited experience with them but I’ve heard farmers carries can do wonders…

I’d suggest sprinting on a exercise bike, or if you have access to a pool try fast 25 meter laps.

I find doing heavy, high rep kettlebell swings have a similar affect on me to sprinting.

[quote]Dano55 wrote:
obviously he has no clue what a pulled hamstring is, he’s prob just trollin…and I pulled it about 6 weeks ago (it was from sprinting) and all the pain was gone and then I did hill sprints and only tweaked it a little, I could walk fine and everything but I could feel it when I flex my hamstring (specically the bicep femoris). [/quote]

Obviously you want another pulled hamstring. Obviously you will continue to tweak it, and lose speed as you wait 6 weeks only to tweak it and rest another few weeks. If your goal is bodybuilding then you don’t need sprints, if your goal is speed there is no substitute only assistance exercises. Sprinters don’t skip weeks of track work when they can sprint with proper technique, they wrap it tight and continue. Hill work requires more strength in an extended range and is too much if you already can’t sprint. People generally don’t do hills unless they have built up a great base of conditioning from regular sprinting alone. Doing it to soon won’t help nearly as much. You also rarely sprint all out 100%, you sprint 90% most workouts and maybe go all out every 2 - 3 weeks. If you just pulled it you may rest and lightly stretch a week, then you get out on the track and try to run comfortably fast. Pulled hamstring take months to heal completely pain free but you can be fully functional on them within several weeks. Taking time off only tightens it and makes it more ready to snap when you finally get back to it.