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Copyright 2014
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DISCLAIMER: The information provided in this guide is for educational purposes only. I am
not a doctor and this is not meant to be taken as medical advice. The information provided in
this guide is based upon my own experiences as well as my own interpretations of the current
research that is available. The advice and tips given in this guide are meant for healthy adults
only. You should consult your physician to insure advice and tips given in this guide are
appropriate for your individual circumstances. If you have any health issues or pre-existing
conditions, please consult your physician before implementing any of the information
provided below. This product is for informational purposes only and the author does not
accept any responsibility for any liabilities or damages, real or perceived, resulting from the
use of this information. All rights reserved. No part of this publication may be reproduced,
transmitted, transcribed, stored in a retrieval system, or translated into any language, in any
form, without the written permission and signature of the author.
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Table of Contents
Tips Before Starting..............................................................................................5
The Importance of Sprints.....................................................................................6
The NEED For Speed.............................................................................................11
Sprints For Performance Workouts..........................................................................14
Exercise Descriptions.............................................................................................19
Moving Forward.....................................................................................................32
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You were made to sprint. The human body was made to travel at a great speed for a short
period of time.
Think back 10,000 years ago when humans had to hunt their food or escape attack from wild
animals.
If you were the slowest person, you either didn't eat or got eaten... Let's make sure that's not
you by the end of this program :)
In an article that I was reading a few years ago, the author made a statement so powerful
and bold that I will never forget it... He stated:
Sprints are the purest, most powerful physique shaper in an athletes arsenal.
In this manual, we are going to be utilizing that
statement by training like an athlete. If sprinting
works for the most lean and ripped individuals on the
planet, it most definitely will work for you too.
What we will also be focusing on are exercises and
workouts that will help increase your speed, strength,
endurance, and performance.
On the pages that follow, we will first cover WHY
these methods of training work then we will jump into
the training program you will be completing over the
next 6-weeks.
First though, lets discuss WHY sprinting is so
powerful...
Aside from the fact that being really fast will allow you to escape bear attacks and hunt lots
of animals, it also creates the perfect fat burning environment within your body.
This happens because when you sprint (or move at a very high rate of speed on certain
movements), your body starts manipulating 4 very important hormones to create that perfect
fat burning environment within your body.
And by manipulate, I mean it allows you to bring these hormones to the most optimal levels
for you to burn the most fat.
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And that is just to name a few... Essentially testosterone (along with GH) is one of the most
important hormones the human body has. So keeping it at optimal levels is ideal for great
health.
Testosterone's partner is crime is up next... And that's Growth
Hormone (GH).
I am sure you have heard of GH before, and again this is very
important for both men and women.
GH is the hormone responsible for keeping us strong, lean, and
healthy. And in recent research, studies show that sprinting
can increase GH by as much as 500%.
The reason this is such a powerful statistic is because when we
reach the age of 30, our GH levels start to drastically drop.
Sprinting has been shown to bring these levels back up and allow
you to stay stronger, leaner, and more healthy as you get older.
Like Testosterone, it's very important to keep GH levels at an
optimum. Not only will they keep you strong, super lean, and healthy... They also combat
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Even sitting in traffic can cause cortisol to rise. That said, studies have shown that certain
kinds of exercise can actually combat cortisol and help you to keep it low in the body, which
is exactly what we want.
When you have high levels of GH and Testosterone in your body, your cortisol levels stay low.
On the other hand, when cortisol levels are high, GH and T are low. See how that works?
That's why it's important to keep cortisol OUT and GH and Testosterone IN!
Finally, we have estrogen... Both men and women have estrogen in their bodies. And in
men, more and more are seeing an increase in estrogen levels for a wide variety of reasons.
Now what sprinting does is cause your testosterone levels to increase which in turn
causes estrogen levels to decrease.
This is a great thing for both men and women because it will bring your body to
optimal amounts on both.
In women, having the right balance of testosterone and estrogen has been shown to help
eliminate cellulite and problem fat areas... Where in men it has been shown to eliminate
lower and unwanted belly fat.
As you can see, keeping each of these four hormones at an optimal level is vitally important
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Both lifted the same amount of weight, however, person B exuded more power because they
were able to move the 2250 pounds 10 seconds faster.
Make sense?
Are you starting to see the importance of power when it comes to getting faster?
According to research, when you train for power, not only are you training your muscles...
You are also training your nervous system (NS). By training this way, your NS learns to
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12
Final Words...
Before we get into the workouts, there is one thing you MUST remember... And it's really
simple:
Train SAFELY!
Safety is number one so be sure you are taking that into account. The workouts that follow
are intense and very advanced. So if you have not lifted in a while or done some of the
exercises that follow, please start slow.
This means lifting slower and doing easier variations of the exercises.
Train hard but train SAFE!
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Once finished with your 10 hill sprints, take a 2-3 minute rest then complete:
Hill Broad Jumps: 5 rounds at 30 yards each.
Your goal for this is to explode and jump as far as you can up the hill on each repetition. The
more you explode, the more you will get out of the movement.
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*One rep is 5 Superman's and 1 Get-Up-To-Sprinter-Start (see exercise descriptions for more
details)
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Once you complete the 6 sprints, rest 2-3 minutes then complete the following:
Shuttle Runs
Mark off 10 yards, 20 yards, 30 yards, and 40 yards with a cone on each spot (you can also
use water bottles, towels, etc. Just anything to mark those spots.)
Shuttle Sprints (see diagram below): Sprint to the 10 yard mark, plant quickly and sprint
back to the start. Once you reach the start, plant again and sprint to the 20 yard mark. Plant
quickly and sprint back to the start. Plant at the start and sprint to the 30 yard mark, plant
and sprint back. Plant quickly at the start and sprint as fast as possible straight through the
40 yard mark.
NOTE: You will be running is a straight line, NOT zig-zagged like the diagram.
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Exercise Descriptions
DB Lunge (alternating)
1. Stand with your feet shoulder-width apart holding a dumbbell in each hand. Step forward
with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground
and use it to help keep your balance. The right knee should also be bent.
2. Lower your body until your left thigh is parallel to the ground. Keep your upper body
upright and your lower back flat. Drive through the lead leg to step backward to the standing
position. Alternate sides.
Barbell Squats
1. Stand holding the bar across your upper back, squeezing your shoulder blades together.
You do not want the bar resting on your spine. Set your feet about shoulder width apart with
your feet in a comfortable position facing almost straight forward. Your low back should be in
its naturally arched position, and your eyes should be straight forward or a slight tilt up.
2. Push your hips backwards as if you were going to sit down in a chair, with the pressure
and weight on your heels. Lower your body as low or as comfortably as you can. Once you
reach the bottom of your squat, drive your heels into the ground and stand back up into your
starting position.
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Exercise Descriptions
Bench Press
1. Keeping your back flat on the bench, place your hands a little wider than shoulder width
apart. The wider your grip, the harder it is on your chest while the closer your grip, the more
strain it puts on your triceps. Hold the bar over your chest with your arms straight.
2. Slowly lower the bar down to your chest. Then push the bar back up to the starting
position.
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Exercise Descriptions
Box Jumps
1. Stand in front of a box that is 12-24 inches high. Engaging your core, jump and land on
top of the box with your knees bent allowing your muscles to absorb the force.
2. Step down off the box and repeat. Gradually increase the box height according to what is
comfortable for you.
Broad Jumps
1. Stand in an athletic position on the balls of your feet, knees bent and core tight.
2. Driving through the ground, jump forward as far and as high as you can making sure you
land softly. Once you land, repeat immediately.
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Exercise Descriptions
Burpee Star Jumps
1. Stand with your feet shoulder-width apart.
2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up
position.
3. Perform a pushup (optional)
4. Thrust your feet back up and then stand back up.
5. Add a Star Jump at the end of each rep by jumping in the air and bringing your legs and
arms out as far as possible
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Exercise Descriptions
Chin-Ups
1. Take underhand grip on the bar with the palms facing you.
2. Pull your body up until the chest reaches bar level using your lats and biceps.
3. Slowly lower yourself back to the start and repeat.
Deadlifts
1. Starting Position: Start with the bar about an inch away from your shins, with your hands
placed just outside your legs. Your back should be naturally arched, with your knees bent,
and butt down.
2. Clenching the bar with your overhand grip and keeping your back straight, tense your body
and stand up with the bar. Keep the bar close to your body throughout the exercise. Many
times you will even find yourself scraping your shins on the bar when doing the exercise
correctly. Once you have reached the top, slowly lower the bar back down into the starting
position.
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Exercise Descriptions
Jump Rope
1. Swing the rope under your feet TWO TIMES each time you jump. Be sure to jump
quickly off the floor. Repeat as necessary.
Explosive Pushups
1. Start in the top of a pushup position
2. Lower your body while maintaining a straight line and your abs braced
3. When you reach the bottom of the pushup, explode up pushing through the floor and
your hands leaving the ground clapping them together
4. Repeat as quickly and controlled.
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Exercise Descriptions
Front Squat
1. Set the bar up at chest level in the squat rack. Step under the bar and rest the barbell the
shoulders. Support the bar in that position by bending your elbows and extending your wrists
back. Your elbows should point directly ahead. Your grip on the bar should be narrow, yet
comfortable.
2. Position the feet under bar, then take it off the rack and take 2 small steps back. Your feet
should be just greater than shoulder-width apart with toes pointed slightly outward.
3. Start the movement at the hip joint. Push your butt backward and sit back into a chair.
Make your butt go back as far as possible and keep your knees out. Squat as deep as
possible, but keep your low back in an arched position.
4. Push with your buttocks, hamstrings, and quadriceps to return to the start position.
Jump Lunges
1. Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly
larger than normal step. Keep your right toe on the ground and use it to help keep your
balance. The right knee should also be bent. Lower your body until your left thigh is parallel
to the ground.
2. Keep your upper body upright and your lower back flat, explode upwards (jump by driving
through both legs simultaneously) while switching your legs in the air (your feet will switch
places on each rep.) Continue in this alternating fashion.
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Exercise Descriptions
Kettlebell or Dumbbell Swings
1. Start with your stance a little wider than shoulder width apart with your toes pointed
slightly outwards.
2. Squat down with your back completely straight, dropping the dumbbell between your legs.
When you have reached the bottom on your squat, you will slightly push your forearms
against your groin area to get momentum to swing the dumbbell back up. You will then squat
back up while the dumbbell swings up in a fluid motion with the squat. This is a continual
movement so once you have stood back up and the dumbbell has reached about chest
height, you will repeat the movement again.
Trainers Tip: Start out using a comfortable weight especially if you have never done this
movement before. Kettlebells work best for this movement.
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Exercise Descriptions
Med Ball Slams
1. Start with your feet shoulder width apart, core tight, back straight, and glutes tight. Place
the medicine ball directly above your head.
2. Engaging your core, fire the medicine ball directly to the floor as hard as you can.
3. keeping your back straight, reach down as though you were deadlifting the medicine ball.
Pick it up and return to the starting position, then repeat.
Overhead Press
1.
Starting Position: Place you feet in a staggered position with one foot in front of the
other to reduce tension on the low back. Place your hands on the bar about shoulder width
apart, and place the barbell in front of your shoulders to start.
2.
Movement: Press the barbell straight up until your arms have reached full extension,
then slowly lower the bar back to the starting position.
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Exercise Descriptions
Pull-Ups
1. Take an overhand grip on the bar with the palms facing forward.
2. Pull your body up until the chest reaches bar level.
3. Slowly lower yourself keeping control of your body the entire time.
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Exercise Descriptions
Ground Lunge Punches
1. Start in an athletic position with your feet shoulder width apart.
2. In a quick movement, rotate your feet so they are pointing to the side as you drop one
knee to the floor in a lunge.
3. As your knee goes to the ground, take your fist and touch the ground at the same time.
(the same knee and fist will hit the ground each time)
4. Quickly return to the starting position and repeat on the opposite side.
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Exercise Descriptions
Squat Jumps
1. Start by standing with your feet just wider than shoulder width apart, in the position you
would be in if you were getting ready to jump. Squat down as though you were performing a
bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground exploding into
a vertical jump. When coming down, be sure and land softly the repeat.
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Exercise Descriptions
Weighted Pull-Ups
1. Placing a weight between your feet or around your waste with a weight belt,
take an overhand grip on the bar with the palms facing forward.
2. Pull your body up until the chest reaches bar level.
3. Slowly lower yourself keeping control of your body the entire time.
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Moving Forward...
As you end this program, you will have noticed a few different things:
First, your body is stronger and leaner than ever before. Your muscles will be defined, you will be
lower in body fat, and you will simply feel like a Superhero.
Second, your sprints are faster than ever before.
Because we focused on gaining so much power, strength, and speed in these workouts, you will notice
that your sprint speed has increased drastically.
Your next step is now to continue working on getting stronger and faster.
You can easily implement this kind of training and sprints into your routine each and every week.
And as I always tell my readers, not a week should go by that you don't sprint at least 2-times. They
are that important.
I really hope you enjoyed these workouts and I can't wait to hear about your success. Please stay in
touch and I will talk to you soon.
To your fitness success,
Dennis Heenan, MCTT
Master Certified Turbulence Trainer
P.S. Don't forget my other sites...
www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free
content, and more.
www.GetSuperheroAbs.com - #1 Ab training System designed for immense
fat burning in as little as 4-minutes. Oh, and you don't need equipment!
www.SuperheroSprints.com/Superhero-Body/ - The best progressive system
on the market taking you from bodyweight to weighted exercises in under 12-weeks.
www.SuperheroSprints.com 6-week sprint and bodyweight combo plan designed to blast fat utilizing
the most underrated and under used exercise on the planet: Sprints!
www.DailyShredDiet.com Discover how to lose 22 pounds of fat in the next 30 days without
counting calories while still enjoying the foods you love.
Join us on Facebook at www.Facebook.com/BodyFitFormula
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