Get Stronger. Run Faster.

I’m a total fitness geek.

I’m always on the lookout for a new workout, a new exercise, a new challenge.

I’m also an efficiency geek.

I like things that give the maximum bang for the minimum buck, if you will.

And, I’m a sprinter, so I pay the most attention to anything that will make my glutes, hamstrings, calves and abs stronger. Really, all runners, not just sprinters, should do the same. In fact, all the elite runners that I know (and, here in Boulder, there are a LOT that I know), also focus on strengthening those same muscles, the prime movers and the core stabilizers.

About 3 months ago, I stumbled on a workout designed by Chad Waterbury. His new workout promised big strength gains in specific body parts  — you can pick which one to focus on; my interest was glutes/hamstrings — with ultra-short workouts that you can do at home.

While I’ve followed Chad for a while, and like his work, I wasn’t in the mood to buy his new program… until a month ago when I realized I’d been so busy at work that I had been neglecting my training. And I thought that, hey, if the program didn’t work, I could get my money back anyway, so why not?

Here’s the short version of what I did:

a) I cheated and focused on 2 body parts at once — glutes/hamstrings and calves b) I did 2 workouts every day for 28 days, following his plan
b) Each workout had only 2 exercises (because I was cheating, remember?). One was a body weight exercise. The other required some kind of weight (dumbbell, kettlebell, barbell… maybe a jug of water depending on your strength).
c) Each workout took about 3 minutes… so I was working out for a total of 6 minutes a day. Maybe 7 on a bad day.
d) I usually did one workout when I got to my office, and one before I left… but sometimes I did my second workout at home.

What happened?

I got stronger every day!

By the end of the 28 days, I was able to do twice as many reps of each exercise compared to day 1.

My measurements changed. I’ll confess: my butt got 1.5″ bigger (women, don’t worry, that’s a testosterone thing). I’ll also confess that Lena noticed, and liked the change 😉

I got faster! And at the end of the 28 days, my 100m time went down by .3 seconds… even though I’ve done ZERO training on the track during that time. Last week, I ran a 12.2 (I’m 51), and I know that when I spend a bit more time actually RUNNING, that time will drop… which will give me a new personal best.

I now have an urge to workout that’s stronger than it’s ever been, which feels GREAT. I look forward to a new challenge in a way that I haven’t felt it years.

I know I can get even stronger. And leaner. And faster. So, I started the advanced core workout yesterday and, after a few days of rest, I’m doing another round of glute/ham work.

I’m a snob

You may know that I very rarely recommend other products. I’m extremely picky. Perhaps a bit snobbish, even.

Well, Chad’s HFT (High-Frequency Training) has my recommendation. Check it out, click on the image, below:

Chad Waterbury's HFT

One thought on “Get Stronger. Run Faster.

  1. Nice write up. I signed up to Insanity and too was slightly skeptical about it. I looked about and thought about it and took the plunge and bought it and I’ve seen significant gains using the High Intensity Interval Training methods. I think there are tremendous benefits to be gained by elements of cross training and you have to think outside the box in order to improve your long term performance. Sometimes, a change is as good as a rest and you can reap the rewards ten fold. Thanks for sharing Steven.

    Kev

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