“Anabolic Sprints” Workout

I am heading out shortly for one of my “anabolic sprint” workouts, thought I would share.

It IS true that too much cardio can “kill your gains”, and research supports this. I can tell you first-hand that ramping up the weekly running milage and doing something like preparing for a 50k Spartan Ultra event DOES make it hard to hold on to muscle and strength. The human body adapts in totally different ways to these two types of exercise.

HOWEVER, research also shows that a MODERATE amount of cardio – two or three days per week, 20-30 minutes each for example – SUPPORTS muscle gain. It just has to be the right kind. “Anabolic sprints” are a great option if you are trying to gain strength while keeping your cardio fitness at the same time:


“Anabolic Sprints” Workout

1 – Warm up with 5-10 minutes of low intensity jogging and/or run a couple sprints at 40-50% effort.

2 – Sprint 50 yards.

3 – Walk back to the start and rest a few momements.

4 – Repeat five to ten times.


You want to work up to the point where you are doing these sprints at an all-out effort. HOWEVER, if you are just getting back into something like this, GO EASY to start! Trying sprints after not running for months or years is a great way to get injured. Do this workout once or twice per week, and gradually build up the intensity each session.

Also, speaking of sprints:

My friend Logan Christopher just put one of his courses, “The Ultimate Guide to Bodyweight Conditioning”, up on quarantine sale. Learn more and get it here.

This is a great program to pick up specifically if you want to improve your conditioning. The thing with conditioning is that most people do it wrong (like just running long distances). This program starts off by dispelling the myths of “Cardio” exercise, and how there are much better options!

You’ll discover methods like:

  • Explosive Sprint Sets
  • Short Intense Sets
  • Long Sets
  • Intervals
  • Loose Intervals
  • Circuits
  • “Non-Stop”

Logan will show you how to use these methods in variety of ways – with squats, jumps, jump rope, burpees, hill sprints, other running, circuit training, and more. Each is also taught with progressions in mind, so you can make the most from your training. Learn more and get it here.


To sum up, doing cardio the RIGHT way can actually support muscle growth, not hinder it. You just have to do it the right way. This anabolic sprints workout fits the bill perfectly.

-Forest and the FVT Team at KettlebellBasics.net

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