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I do “rounds” with my MMA fighters. It’s short burst interval training. On a treadmill, run two-minute sprints at a slight incline. Rest for a minute. Then do another two-minute sprint. Do this for between five and 15 rounds.
There’s no better feeling than that “I got such a good workout I cant breathe” feeling. With suicide drills – running to and from a starting line to progressively farther line or objects – you’re getting great caloric expenditure. Suicides help with change of direction and burst speed, and the drills are economical. You don’t need to buy a pricey punching bag or treadmill – all you need is a basketball court or even a yoga studio.
One of the places I used to train [rapper] 50 Cent at was the Manhattan Beach sand dunes – 150 yards, 60-degree incline, pure sand. While you’re sprinting up a sand hill, your body is working overtime to drive your knees up.
Hill training is great, but if you live in a relatively flat city, hit up your local stadium steps. You’ll get in a great workout in a short amount of time. Sprint up the stairs, then come down at a lower intensity.
Strap on a weighted vest and do interval sprints on a track or football field. Use only five to 10 pounds, any more will place too much stress on your lower back and knees.
Need another option?
Go old school. Take an old tire, put on a belt, and attach it to the tire with a 10 to 15-yard cord. You’re having to work so much harder than simply running alone, and it’ll help increase your stride. You could also run with a parachute – or even in the wind – for added resistance.
Sounds crazy, yes, but it’s fun, challenging, and helps improve your muscular balance. That being said, I wouldn’t advise doing it on a heavy-traffic street. You’re running more on the balls of your feet, as opposed to crashing on your heels, so there’s a chance your posture will improve. Your senses are heightened, too, since you’re relying less on your eyes and more on your ears.
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