Squats and Sprints

Since training for the Peachtree and then getting a deadleg playing lacrosse a week later, I have not worked out much.

But I'm going to start what I am going to call Squats and Sprints, a new workout program.

It's designed to be simple.  But effectively for each workout you pick a squat exercise, a sprint exercise, and then anything else that you want to work on that day.  The squats and sprints are mandatory, the other stuff is optional.  The desire is to get to be doing heavy front or back squats and high intensity short to middle distance sprints at every workout, which ideally would be twice daily, every day of the week.  But most people aren't going to have the time to get to that point.  Even hitting heavy back squats and a high intensity sprint session twice per week will be adequate to get most people in great shape.

A typical workout would include:

Squats:  warmup, 5x5
Weighted Pullups: warmup, 5x5
Sprints: 3x12x25yds full speed (goal is to complete each set of 12 in less than 1 minute, with 3 minutes rest)