Workout Wednesday 6/1/16: Sprint Ladder

Here is a cardio workout that most people can do either indoors (Can be done on a Basketball Court in a Commercial Gym that has one like Life Time Fitness) or it can be done outside.  It is from the book Ultimate Conditioning for Martial Arts by Loren Landow.

Regarding equipment all that is needed is a flat surface (Grass, turf, hardwood floor or a running track) and four cones or markers.

Regarding procedure, do the following:

• Place the four cones on a flat surface at the 0 (Starting point), 10 yard mark, 20 yard mark, and 30 yard mark. 
• Run at 85-100% effort to the 10 yard mark and walk back to the staring point (This is the rest interval). 
• Run 20 yards to the second cone and walk back. 
• Run 30 yards to the third cone and walk back. 
• Run to the 30 yard mark and walk back.
• Run to the 20 yard mark and walk back.
• Finally run to the 10 yard mark and walk back.

The total distance is 120 yards (6 runs/walks).  After the first one is complete rest for 2-3 minutes and repeat the series of 120 yards two or more times based on how much time you have or where it is placed in your program (i.e. Week 1:  2X total, Week 2:  3X total, Week 3:  4X total, Week 4:  2X total).

Give it a try!