This sprint workout is great to incorporate into you're conditioning regimen. Geared towards fighters that compete at 3x5 minute rounds, it is a total of only about 20 minutes (but gets the job done). This workout is done on a football field so you're able to use yardage markers.
Round 1:
300 yard shuttles
- 50 yards and back 3x's (goal time is under 1:05)
- 30 sec shadow boxing or ladder drills
- 30 sec rest
- Repeat 3 times
Round 2:
100 yard sprint-sprawl series
- Sprint the length of the field, sprawling at every 10 yard marker
- Sprint back 100 yards without sprawls
- Rest 30 seconds
- Repeat 3 times
Round 3:
Pyramid Sprints
- Work to rest ratio in seconds:
- 10:10, 20:10, 30:10, 20:10, 10:10
- 30 second rest and repeat once
This may not be the longest or hardest workout you'll ever do, but it is a very efficient and quick workout to throw in on busier days when you can't get a full conditioning session in or to add on an off day from the gym.
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