oldDay 10

Day 10 - Speed

Today it’s about going fast; in fact we want you to go as fast as possible! Sprinting is one of the simplest and effective ways of developing power.

Here are a few ideas about what you can do for your speed day but we created you a
simple workout too:

  • Running sprints
  • Cycling sprints
  • If you are familiar with any of those explosive movements; for example: high jump, long jump, kicking the ball, throwing the ball (everything which takes a split of a second), go
    ahead and do it today
  • If you planning doing your regular run or cycle today, you can do the sprints in the middle of your activity
  • We want you to go max out!


Warm up:

  • Join Mobility – move every single joint in your body (demo)
  • Cardio – Start a clock and for 7 minutes perform the following at a slow pace:
  1. 10 Squats (demo)
  2. 10 Push Ups (demo) (modification)
  3. 10 front lunges (demo)
  4. 1 minute Jog

RUN sprint between 10 m – 60 m all out followed by 3min recovery. Ideally slightly uphill. Repeat
x 6-8 times
Yes, you need 3min to recover. If you don’t you will not push 100% next time!

Stretch & Cool Down:
Give yourself 3 min recovery before you start the stretching.

  • Forward Bend (demo)
  • Couch Stretch (demo) – 30s per side
  • Jefferson Curl (use heavy object, but not too heavy) (demo)


Let’s think about food as a fuel! You want a good quality food for an engine like yours! Think
about eating food which helps you thrive! Makes you stronger, healthier rather than miserable or
makes you crash 20 min after eating it.

We will go deeper about food later on. But in the meantime try to eat unprocessed food, stuff
you could harvest in the garden or hunt in the woods ;-). Today we tell you what food you need
to recover better.

What to eat after the workouts? Protein is your answer.
● It’s recommended that we consume 0.3–0.5 grams of protein per kilogram of body
weight (0.14–0.23g per pound of body weight) very soon after a workout .
● For a man it’s the 1h time window after the workout.
● For women the window is shorter. It’s 30min.
● Studies have shown that ingesting 20–40 grams of protein seems to maximize the
body’s ability to recover after exercise.