I finally have a new running goal and with it comes re-introduction of some speed work to my training. No time like the present so this week I started with the Litvinov Workout.
The workout combines squats and sprints, or power and speed.
Part 1 – Lifts
With or without a weight you can do front or overhead squats, kettlebell swings, deadlifts, cleans etc – aim for 8-20 reps at medium to slow speed. Focus on technique.
Part 2 – Sprints
4oom sprint at maximum effort, or build up time e.g. 30, 45, 60 secs
Build up. I did 3 sets of 3 reps – one rep = 20 bodyweight squats then 400m sprint.
Focus on recovery not recovery time. I did 3 sets, 3 minute recovery, times 3.
This workout is an example of contrast training used to develop speed and power – lifting requires force and exercises are performed at low speed to focus on good technique, and sprints requires less force but are performed at maximum speed.
To put it all together
- Choose your lifting exercise with/without a weight and get creative mixing it up each time
- Find a place for your 400m effort, either on a track or measured along a flat, hard surface
- Warm up before you begin your reps with gentle jog and mobility exercises
- Perform 8-20 reps of lift exercise, slow
- Straight away, no break, sprint 400m at maximum effort
- Repeat lift and sprint combo 3 times
- Rest 3 minutes
- Complete 3 times
- Cool down
Give this workout a go, change up your usual speed work and throw some squats in the mix and let me know how you get on!