Sprinting 101. With workouts.

Another free one for you guys.   Together we will get you landing on the ball of the foot and working/resting in the proper splits. (click here)  Note: sprinting = maximal effort (while maintaining perfect technique).  612-382-8594

  • Workout 1:  15 seconds on / 45 seconds off.  Repeat +6 times.
  • Workout 2:  30 seconds on / 15 seconds off.  Repeat 6 times.
  • Workout 3:  1 min on / 2 min off.  Repeat 8 times.
  • Workout 4:  2 min on / 2 min off.  Repeat 5 times.
  • Workout 5:  10 min sustained effort.

disclaimer: High intensity conditioning workouts must be performed only AFTER consulting with a staff member.

The Framework

Work:(sec)

  • 0-10
  • 15-20
  • 40
  • 60

Rest Ratios:

  • .25 / 1
  • 1 / 2
  • 1 / 1
  • 2 / 1

Extended Anaerobic:(min)

  • 1
  • 2
  • 5
  • 10
  • 20
  • 40
  • 60

‘Sprinting vs. Runing vs. Jogging vs. Walking.’

read more (click here)

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

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