Does Your Cardio Suck? Get Shredded With This

[hedges1]

how many sets of each exercise u recommend?

[greatformdvd]

@hedges1 I would cycle 2-3 movements per each sprint, like pushups and lateral raises. Next sprint maybe do bodysquats with curls or . If it's too tough (your heart will be pounding) then take it easier as you feel sprinting up the hill but always try to push it. Your condition will improve as you progress; just listen to your body. Be creative, do some abs, lunges, whatever you want, depending on how much weight you bring with you. But, you dont need much if sprinting hard. Good luck!

[GLYDE8]

I can't see you SPRiNT.

[greatformdvd]

@GLYDE8 Sorry pal, can't help you there.. it's a pretty cut-and-dry video. Sometimes this random doberman chases me to make me go faster. supposed to be leashed ;-)

[CaptainOhYeah55]

I need to find out what can get me ready to do multiple suicide sprints for my lacrosse tryouts in the spring, because thats pretty much what they analyze me on when I tryout. But last year I could barely keep up with everyone else, any advice for how to get better at suicide sprints for lacrosse?

[1991Hatcher]

@CaptainOhYeah55 Either run suicides or do this hill workout. Run up steepest hill you can find thats about 50 yards. 1-Do warm up run about 50 percent of full speed to get motion down and warm up muscles. Jog back down and stretch. 2- Sprint up hill full speed and jog back down continuously for 4 times. Rest 3 minutes. 3-Sprint up hill full speed and jog down for 3 times. 4-Sprint up hill full speed and jog down for 2 times. Rest 2 minutes. 4-Sprint up hill full speed and jog down for 1 time.

[heckNiceGuy]

I heard this is how Shredder got Jacked after TMNT II and then came back as Super Shredder in TMNT III

[greatformdvd]

@heckNiceGuy Nope, Shredder could'nt hang. Tried, went back to his regular crossfit/p90x bs workouts.

[alex08585]

what was the dumbbells weight??

[Fearforyoursoul]

Its bit rough on knees but seem to handle just fine long as I am careful. And I ve had 2 knee surgerys already so I am very careful bout it lol. And thanks bro I am trying get crazy into cardio I use to hate it but now that I have group of least 1 or 2 people that do with me its so much better loveing the results.

[Fearforyoursoul]

Pretty cool bro I am bout to go do reg sprints with 80lbs weight vest then do the Hill ones few hours later going be some good burn.

[greatformdvd]

@Fearforyoursoul Great work! 80lbs doesnt hurt your knees? Impressive you do both of those in one day.

[mmabagain]

I am a 50 YO male and am in a better than average shape for the typical 50 YO but can't seem to get rid of the last few pounds around my waist. Since I am "over the hill", what kind of results can I expect from sprinting? I havent tried it yet but I can do 9.5 MPH on a treadmill for a minute and a half. By then my heart rate is maxed out at around 160 -162.

[greatformdvd]

@mmabagain- You are a force! I'm 41. Hill sprints are a vital part of my fat-burning efforts. I use my heart rate monitor watch, when I push it it goes up to 175-180 bpm. Coupled with my regular weight training, fat storage doesnt have a chance. Try it, ramp up your efforts cautiously to be safe and monitor your HR as you do it. You will get results. Thanks for the comment and the inspiration! BTW, I still shoot with major magazines. To prep, I hill sprint daily.

[mmabagain]

@greatformdvd Well, I finally found time to try sprinting. I must say, I think sprinting is an activity we can forget how to do as we age. It felt strange. I had not sprinted in years and it felt like I couldn't keep track of my legs. Strange huh? But, by the 5th sprint I was feeling better about keeping my legs going in the proper order. I loved it and will now replace my jogging with sprinting. Much less boring. Love your blog too.

[greatformdvd]

@factorx90 No problem! Let me know how it goes! Once you heal, Im sure the hill sprints will transform your body.

[Chasemon7]

do you do the super-sets even on days your in the gym? Also thankyou for the video keep up the hard work.

[greatformdvd]

@Chasemon7 - I usually do some form of supersets every time I train. In the gym I just go heavier. When Im at home and cant make it to the gym I will do the pushups/flys superset, maybe throw in abs too. The hill sprints usually count for a leg day in the gym..but if Im feeling up for it I will still train with weights on the same day, just not legs.

[Chasemon7]

@greatformdvd Great thankyou.

[rdeffleymoviesnew]

Hill sprinting has to be my favorite form of conditioning. I can only do it 1x per week though because I get bad shin splints if I do it too often, A great substitute for hill sprints has been the Prowler sled. You get the same type of conditioning effect you would from hill sprints combined with lower body strength work at the same time. Cool video by the way. I like the ides of super-setting strength training with sprinting. It is all about efficiency.

[SoOthersMayLive94]

How long did it take you to get like that?

[greatformdvd]

@SoOthersMayLive94 - Ive been training for 20 years. Lifting, sprinting and eating clean 75% of the time.

[SoOthersMayLive94]

@greatformdvd I have 3 months to get as fit as I can for the army, Is this kind of work out a good idea?

[GreekManifest]

Good music choice. Hill sprints are not as popular as they should be especially for guys that want to be ripped and keep their muscle mass.

[greatformdvd]

@GreekManifest You said it..its the best form of anabolic running there is.

[itsmybunny1]

hill sprints is the best workout ever, better then lifting weights better then jogging marathons. If you want to lose alot of weight run hills, but if you dont want alot of muscle then don't run.. im not talking about the hill this guy ran. im talking about hills like walter payton did or close to what he did. even do pushups going up on it. why do you think walter payton is the best ever? because the hill.

[Ayrad160]

amazing body man , sadly im in love with bodybuilding , otherwise i will do just ur great workout , thx for posting

[supremes1964]

just amazing.......I will do the same!  I need to work on my lower abs fat....not easy yet I will work on them

Thanks

[MrLriley1]

are you a bodybuilder?

[greatformdvd]

@MrLriley1 Nope. I was on the cover of Men's Fitness, not REPS or Muscle and fitness. Those guys are much bigger than me and qualify as bodybuilders. To someone that doesnt have any knowledge of the fitness industry, I suppose I could look like a "bodybuilder"- my training encompasses much more than just traditional bodybuilding moves, even though it's centered around weight training.

[MrLriley1]

@greatformdvd Good work though man i have to say how often do you hit the hills each week?

[druberry123]

this is sick keep up the consistency man!

[greatformdvd]

@druberry123, thanks brutha! Much appreciated.

[druberry123]

@greatformdvd no problem bud

[imjoe18]

have you ever taken roids?

[greatformdvd]

@imjoe18 , read down a few posts. I addressed roid abuse already. There are no magic pills or potions. The only magic comes from consistency and HEART that you supply.. that cant be found in a bottle my friend.

[greatformdvd]

@imjoe18 Im sorry, that post was on the chest superset workout....check it there! The point is the same however. Don't play with anabolics- just get your training and diet in order and be CONSISTENT. Roids won't ever ever take the place of that.

[korvix]

to sprint faster, strat deadlifting

[greatformdvd]

@korvix- I already do, I do stiff legged deads and I squat. Thanks for the input though my friend!

[True76121]

I came upon your video about 3 weeks ago. I used to run for 40 minutes 4-5 days. Now I do sprints only. The difference is amazing, my body is changing really fast. I used to have to take a nap after running 40 mins but since I'm doing sprints I no longer need the nap, I have so much energy, wow. Also, thanks, for taking the time to answer all the questions as well. I've learned alot and my cardio consists only of sprints. I am a believer hills do work. When will you do a nutrition video.

[2nerdsANDaG]

i was gunna say this is dumb and then i saw that guys muscles.... DAY-UM

[bossandburn]

Im a pitcher for my highschool team and im looking for strong legs and a strong core without getting bulked while remaining flexible....is this a good workout for me

[greatformdvd]

@bossandburn- Bulked? Another person worried about "getting too big" Don't worry. Most people don't even know how to do that correctly anyway. Do you want to be stronger, faster, lighter on your feet and just maybe an all-around better athlete? Then yes run hills and don't worry about "bulking". You'll get some leg development but not like lifting heavy, plus if you are not eating enough calories to support this mystery "bulking" then you should'nt even concern yourself with it. Just run hills.

[OHWolves1694]

how long should the hill be?

[greatformdvd]

@OHWolves1694- the hills I sprint up hard and fast are shorter- around 50 yds. If they are longer and less of an incline, thats cool too, just sprint 50 or so, speed walk the rest of the way up. If youre a warrior, work up to sprinting the whole thing up. Just challenge yourself and listen to your body. If its too much too soon, scale down the intensity.

[sanjor8r]

when you say burn fat does that also mean lose weight? My goal is to lose weight.

[greatformdvd]

@sanjor8r Yes lose unwanted weight and inches. Sprinting hills will help you preserve muscle and not use it as an energy source like some long distance running can do. You want to keep your muscle, as it uses fat for energy even as you rest. Lifting weights correctly and running hills will actually help you to train less, and burn more bodyfat around the clock.

[truefalse]

Would this be better for cardio? I'm currently doing around 5 - 6 miles per day, then 4 x 100% effort 60m hill sprints with over 12 incline after that? I'm wondering would more hill sprints be better for cardio or longer longer jogging distances.

[greatformdvd]

@truefalse @truefalse personally I hate distance running. It actaully breaks down muscle- it doesnt increase HGH release which doesnt build muscle and thus doesnt set up your body to burn fat in your sleep. Sprinting hills does. Take a heart rate monitor watch..and go sprint hills as u see in the video..check your HR. You'll see how effective it is. Just dont sandbag it on the hills. Push yourself.

[Nils3OWN]

@truefalse The target area for cardio exercise is 120-160 bpm, buy a pulse watch and keep an eye on it and you will get results quicker.. :)

[jdeclem1]

Hey i was just curious, do you ever do sprinting later in the day after weight training? Or vice versa doing sprints in the morning and weight training later in the day?

[greatformdvd]

@jdeclem1 Yes I do sprint on days I train with weights. Just not on LEG DAY. Now, sometimes I go out and run hills, and do bodysquats between sets- not the same as a full leg session in the gym. Doesnt matter, sometimes I do it in the am or pm. As long as you get out there and challenge yourself regularly your body wont have any choice but to adapt and change.

[R0b0mammal]

@greatformdvd Are you 100% sure that jogging breaks down muscle? If so, then would combining jogging with this workout still give me results like yours because i really need the long-distance cardio.

[greatformdvd]

@R0b0mammal How many long distance runners do you see with powerful looking muscular development? Almost zero. Sprinters? Different story and different training. It's fast twitch fibers for sprinting and those are associated with power and explosive movement, with can equal size. Slow twitch activities like long distance running wont give you that. If you need it, do it for sure! But, maybe minimize it a bit and start doing more sprints in your running routine. You will notice more leg muscle!

[rmsolympic1]

How is this for removing stubborn fat and that last 10lbs, versus, say, going for a 2-4 mile jog?

[greatformdvd]

@rmsolympic1 one word. INTENSITY. Jogging vs. Sprinting hills? No comparison. Jogging doesnt amp up your body's HGH prodcution or muscle building, which is what resistance training and sprinting hills does. Sprinting hills is runnings version of resistance training. Question- how many overweight or unhealthy lookinjg spriinters do you see? NONE, ever..there are a couple reasons- sprinting and INTENSITY. Try it. You'll see for yourself.

[rmsolympic1]

@greatformdvd Excellent answer, and I appreciate your time. One more question, though: I don't have access to dirt or grass hills, so can the sprints be done on asphalt streets; also (okay 2 questions:), how many days a week should I do them to start losing weight and leaning up?

[greatformdvd]

@rmsolympic1 Start slow if youre not used to them. Concrete or asphalt is fine. I do both. Maybe 2-3 a week then ramp up the number of sessions per week. As with anything, for quicker results, make sure your nutrition is in order- youll lean up so much faster.

[Moffy73]

will this work on a woman to get rid of a bit of stubborn fat around hips & lower ab region. I'm struggling to get this area totally off, ive been told it's a hormonal thing so i need to try something new..... this is the only area i'm struggling with... :)

[greatformdvd]

@Moffy73 Without a doubt it will work. It will allow your body to burn more fat around the clock because of hgh release- both men and women can benefit! Sprinters male and female arguably have the best bodies on the planet. Just make sure your diet is in order!

[greatformdvd]

I will usually try to do at least 10 sets total..depends on how I feel. I try and do many different movements but usually the mainstays- pushups, delts, arms, ab work, etc.

[LphiESteve]

on a typical sprint workout do u usually only do 5 sets? or do u cycle those 5 sets multiple times?

[MATT111MARTIN]

im trying to increase my vertical will hills sprints do the job

[greatformdvd]

@MATT111MARTIN Yep. They will help you do anything athletic better, faster and with more endurance.

[bonesawmigraw101]

Good Dog keep it up

[MrGeyzer]

damn you looked like an average guy until you took your shirt off , you a beast, nice vid man

[greatformdvd]

@MrGeyzer Thanks, I guess? Ya, loose black clothing always hides the beast well..haha..sprinting hills, lifting regularly and eating clean can make anyone beast-like!!

[MrGeyzer]

@greatformdvd thanks im working out, i wish someday i can look like you ..or close to it .

[nyjets004]

And also, do you do hill sprints on weight training days?

[nyjets004]

How often do you do hill sprints?

[DawgFL]

is it ok if i do it on cement? thats all i got

[greatformdvd]

@DawgFL Of course! I do them on roads as well. Either way, the pounding is less on your joints than flat ground- because each step is shorter due to the hill, you simply can't build up as much momentum on the down strike.. easier on the joints and more results. Double win in my book. Good luck, hit it smart and hard.

[DawgFL]

@greatformdvd thanks also if i do lots of hill sprints will i be faster on flat ground? I play basketball and i need to increase my speed

[greatformdvd]

@DawgFL You will be faster, stronger and have more endurance. Sprinting hills not only shreds your body, it makes you a better athlete hands down. And YES, explosive speed on flat ground will increase- it will seem much easier to sprint on flat ground.

[DawgFL]

@greatformdvd thanks alot i really appreciate it

[bozez1]

@greatformdvd Absolutely agreed. Much less impact because there is minimal heel strike. Great if your an athelete with disc issues, or arthritis. Good Stuff.

CSCS

[fashank22]

this is the only work out you do? To look like that?

[greatformdvd]

@fashank22 No. I mainly train with weights in the gym hitting each muscle group twice every 8 days roughly, I eat clean (but still enjoy my cheat days having anything I want) I can't stand tread mills so I'd rather be outside doing some real sprinting- results speak for themselves. This vid is just an example of how I combine the two into a potent session that can shred you into shape if you do it regularly. I bring the weights out there to add some intensity not to grow. Gym sessions do that.

[fashank22]

@greatformdvd I appreciate the response. Alright well I'm going to start running twice a week on a GORGEOUS trail called the Santa Margarita River Trail in Fallbrook, CA. It's awesome and has flowing terrain so it's pretty rough. Lots of up hill. Gym 4-5 days a week, lots of protein powder and eggs. No more fast food or sweets or soda or >2 beers. I think the video that would be perfect would be if you put together a collage video of everything you do in a week! Just an opinion. I'm subscribing,

[fashank22]

@greatformdvd wow thank you! I go to the gym as you do but I'll do this what? one to two times a week?

[greatformdvd]

@fashank22 I try to get it in about 2-3 x a week- 4 at most, depends on the goal. If really trying to cut I will do it 5+ days a week.. Usually on my days off from the gym, and sometimes I sub it in for leg day in the gym- but I never do it same day as leg day in the gym. I do however do it same days as upper body sessions. For example run hills in the am, then do chest/biceps later in the day.

[fashank22]

@greatformdvd Thank you for the specific reply I will do this and let know know how the result come out. You're the man.

[calikalinfo]

per set. How many times should be done runing up and down the hill.?

[greatformdvd]

@calikalinfo Cali I do anywhere from 8-15 sets of hill sprints. It's tough, especially if you push yourself- which I always try to do. I go until I'm feeling tapped out, which usually happens around 6 hard sprints for me. If you are doing supersets with weights, its even more challenging. Start slow and go by how you feel. Intensity is the way to results!

[calikalinfo]

@greatformdvd So what would u say i should start off with.? As a starter.? or should i go with as much as i can do and just round the number from there & thanks for the reply

[ericisafrog8]

10 if your a beast which should last no longer than an hour and is just like track practice.

[Greger311]

Hey, great vid, thanks for postings.

Was wondering what other exercises you do for your abs?

[mrrober1]

How many reps are you usually doing with the super sets? Additionally how many sets between each sprint? Thanks

[greatformdvd]

Awesome. Keep it up, your body will continue to improve well beyond your expectations..right along with your endurance, strength, power and overall health!

[cjbears90]

i love doing these, been doing them for a couple weeks with heavy lifting on different days and i can see my body changing.....good work man you are ripped

[greatformdvd]

Hands down yes. No comparison. Dread mills didn't get me on the cover of Men's Fitness- lifting and sprinting hills did.

[greatformdvd]

I lift weights and I run hills- both at high intensity. This method is 1/3 of what I do. Sprinting up hills is running's version of weight training- building lean muscle and fast-twitch power vs. just jogging on a treadmill or leisurely jog outside on flat ground. If youre going to put the time in, do it with intensity! Of course that last 3rd of what I do is smart nutritional choices and this allows everything to show up! You can do it too, you MUST challenge your body to see optimum results!

[weepaul666]

@greatformdvd Do you find you get better results with this rather than 30-45mins on a treadmill?

[latanami]

wait.....u look like that by just doin that?

[inkjet124]

i just saw this and was inspired. that looks like an awsome workout! i want to see more of these vids.

[funkygixxxer]

il looks like a great combination,but we dont have hills here in florida lol,but other that that it looks like A killer work out

[greatformdvd]

@funkygixxxer- It is killer and it works amazingly well to shred unwanted fat and salt weight off your body. No problem if you dont have hills, you can get good at using a tread mill set on a high incline. Just have a set of dumbbells on the floor right next to you for the supersets.

[funkygixxxer]

@greatformdvd I will give a try,thanks 4 the advice

[greatformdvd]

Dread mills as a last resort. I would rather sprint on flat ground outside anyday. Bring your weights, and do your supersets. To sort of mimic a hill, do bodysquats between the sprints. When you get stronger, start holding some weights as you squat. The added weight will challenge you and give your body no choice but to improve, shred and grow.

[molpched]

Awesome im gona try this with my hill sprints next time

[PsyLif3]

Whats the name of song ? :)

[greatformdvd]

@PsyLif3 The song is called "mud shovel" by Staind.

[howellrod21]

Awesome vid! *****

[greatformdvd]

Howellrod, thank you! More vids to come soon. Many in the can.