Crossfit Workouts

Crossfit Sprint Training, how it helps


In CrossFit it’s the well-rounded athletes who tend to perform better than the specialists, but even well-rounded athletes have to choose their WOD detail carefully. It’s only logical that you can’t do everything in equal measure. After a while you are going to develop a favorite and a nemesis, which will obviously influence the amount of time you focus on each. So, between all the activities you don’t have time for and dividing the time you do have between a selected few, where does the importance of Crossfit Sprint Training come in?

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Energy Production

Crossfit Sprint Training is one of the best ways to increase your level of fitness, and to put this into perspective let’s look at the energy production involved. Several enzymes that lay at the heart of energy production rise to the surface through regular sprinting bouts, such as the speed at which the phosphagen system regains phosphocreatine, which is stored in muscle cells. According to several studies regular sprinting increases muscular levels of CPK and ultimately catalyzes how phosphocreatine gets broken down.

Another enzyme that is useful to CrossFit athletes is phosphofructokinase and it will also increase with the right amount of sprint training. The advantage here is a slight boost in efficiency at a certain velocity, most likely improving anaerobic metabolism in the process.

Long and short sprints are going to contribute to your aerobic system, but more importantly, it’s the type of exercise that helps to build a quick recovery time while improving endurance. As all CrossFitters know, the smallest edge can make the biggest difference, especially at a competitive level.

Intramuscular Buffering Capacity and Muscle Fibers

More adaptations come in the form of intramuscular buffering capacity, which is basically a way of building resistance against fatigue during a very intense WOD. However, this is more applicable to Crossfit Sprint Training that last at least 30 seconds or so.

Other muscle adaptations can also be expected, such as type II muscle fibers (fast twitch) over a longer period of sprinting bouts. What is the consequences of improving type II muscle fibers? More force to tackle strength orientated workouts.

By sticking to a regular sprinting regime you’ll be inducing muscle conduction velocity, improving motor unit recruitment and leaving you with more capability to generate a stronger force.

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Incorporating Crossfit Sprint Training

The first thing you’ll notice after going through a hard sprint session is the incredible degree of fatigue you are going to feel a few hours later. Sprinting at your maximum capacity can also be considered a very intense central nervous system activity, so you need to space it out if you want to avoid injuries.

The whole point of sprint training is to induce the top level of fatigue and gradually building resistance. With this in mind, the safest way to approach a sprint session is to limit yourself accordingly. For example, only do two sessions a week. It’s crucial that your body gets at least 48 hours of rest before attempting another sprint session. Think about it this way – would you rather do a workout halfway and block any chance of improving because you are too tired? Or do you prefer doing a WOD with enough stamina at your disposal so that you can continue to get better?

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