HCI Fitness Sprint Outrigger Scull Rowing Machine

• High-quality piston rowing machine; 12 levels of hydraulic resistance
• Strong, commercial-grade cylinders
• Quickly folds into an ultra-compact unit
• LCD display shows you time, stroke count, total strokes, and calories

Product Description
The Sprint Outrigger Scull Rowing Machine gives you the ultimate experience in Piston Rowing. Designed with German engineering influences, the Sprint Rower is the most affordable and highest quality Outrigger on the market today. It features two hydraulic cylinders with the ability to set force resistance on a scale of 1 to 12, and a comfortable ergonomic seat with smooth running rollers mounted on rails. Strap your feet into the large footplates, they will pivot sl… More >>

HCI Fitness Sprint Outrigger Scull Rowing Machine

Sprint Training For Performance

There are so many aspects to discuss when it comes to putting together a good sprint training program. Sprint training involves weightlifting, speed training, speed endurance training and bounding drills. But for now I am going to talk to you about the weight lifting aspect of a good sprint training program.

When it comes to weight lifting the sprinter should not be focused on building muscle. It will make it very difficult to run fast times when if they are running with too much muscle on their body. The lighter and more powerful you are, the quicker you will be able to run your race. The main focus of the sprinter in the weight room should be on the Olympic lifts. Examples of Olympic lifts includes the snatch, clean and jerk and power cleans. Just by performing these 3 lifts on a regular basis will help them improve their power dramatically.

It is usually said that the most powerful sprinters are the fastest and most consistent ones.

The average weight of an Olympic sprinter nowadays is about 180 pounds. In the past the average weight was about 160 or so. The reason why there is so much of a change is because coaches are beginning to realize the importance of the improving power in their sprinters.

You should only perform Olympic lifts on the same days you are doing your speed training. Some people believe it is better to perform the Olympic lifts before you speed training workout but I believe this will result in season ending injuries.

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Sprint Training And it’s Main Benefits

Article by James Davis

A really good way to start and improve your physical conditioning is sprint training, it really is one of the better methods out there.It is also one of the better methods because it also takes up less time than many other forms of cardio training.

The great thing about sprint training is the EPOC effect you receive after it or excess post-exercise oxygen consumption, this is basically where your body even after training will still continue to expend many hundreds of calories trying to get the body back to its natural state. So make sure you include some serious hill training to your workout to get the full benefits of EPOC.

Another good benefit of this is that your body will up regulate it’s abilities to produce enzymes that get to work at increasing the storage capacity of the muscle for energy substrates such as ATP.The good side effect to all this is it will allow you to work out even harder and for longer next time without the fatigue kicking in to early, also understand that although this is occurring you are still working on the aerobic side of things, so although very intense, you are still utilizing oxygen, if you weren’t you would only be able to last around 10 to 20 seconds no matter how well conditioned you have become.

Another great benefit you will get with your sprint training is it’s effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body fuel source for all muscular activity, so obviously anything you can do to increase this will be extremely beneficial.

Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%. The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.

Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).

Intramuscular Buffering Capacity

Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighbourhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

Sprint Training – The Importance of Speed Endurance Training

Being a great sprinter means that you need to have the total package. You need to have a good top-end speed and great speed endurance. You also need to have a good amount of strength which will keep you from getting injured during the season. Right now I’m going to talk to you about developing stamina.

Developing speed endurance is not an easy task to take on. The workouts can often be grueling. Usually you will find sprinters throwing up all over the track after a tough workout.  But then they realize that when it comes down to race day its will always be worth the pain. Having this type of stamina also allows you to chase down competitors in the longer distances such as the 200 and 400 m dash. Having a good level of stamina will also make running the 100m dash feel like a walk in the park.

So how do you develop a good level of speed endurance? Developing this type of stamina usually involves running anywhere from 150 m to 350 m.

 The rest between each run is about 5 to 10 minutes depending on how intense the workout is. If you are performing a workout that involves running 350 m runs you will need to make sure you get at least 10 minutes rest between each run. Always remember the goal here is quality over quantity.

Doing too much speed endurance can often hinder your raw speed. So try to perform this type of training no more than twice a week. And also make sure that you vary the intensity because you can easily over train.

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Improve Soccer Sprint Speed Training

Article by John Quodomine

Many people, including myself, have wondered how they could increase their top sprinting speed when playing a sport. Well, the most basic answer to “How do I run faster?” is to run fast, over and over. Of course there’s a bit more to it than that and there are variations that help too, but that’s the most basic Idea. One such exercise that fairly simulates gameplay can be done on a track. This exercise will help to improve both speed and conditioning. The basics are simply to sprint the straight-aways and jog slowly around the turns. Just keep in mind for all soccer training to WARM UP and STRETCH before performing any training exercises. Another simple sprinting exercise can be performed on the field. Begin at one endline and sprint to the nearest 18yd line, then jog back to the endline. If you consider yourself a beginner then rest for a total of 45sec. Repeat this 2-3 more times. Then sprint all the way to the 50yd line and jog back. Rest for 75seconds and repeat 2-3 more times. Finally, sprint to the other 18yd line and jog to start, taking 105sec of rest before repeating 2-3 more times. That ends the drill. Remember that the “jog back” is included in the “rest time.”

To supplement your field sprint speed training for soccer, there are also exercises you can do in the gym to build explosive power and improve your sprinting speed. One of my favorite exercises for this is the jump and lunge. This is a great leg exercise that I perform on a regular basis to improve general strength and speed. Another good type of exercise for speed is static holds. There are a number of various ways to perform them with some focusing on several muscles while others isolate specific muscle groups. One such method is to perform a wall squat. A wall squat is done by leaning your back flat against a wall and the moving into a squat position and holding that position for a set period of time. The time held depends on how experienced you are. If you are just a beginner then just try doing it for 30seconds and then moving up from there. Perform 3-4 total sets per session. Just remember that your thighs should be parallel to the floor when you are in the correct position.

The most important thing to keep in mind is to WARM UP and STRETCH to prevent injury. Check out Elite Soccer Power for some tips on injury prevention. Also, Total Soccer Fitness offers some good information for improving soccer sprinting speed.

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