Phil Campbell's Sprint 8 program

[freepam]

Hello,
I just heard about the Sprint 8 program this weekend on Dr Mercola's site. You sprint hard for 30 seconds and then slowly recover for 1.5 minutes, up to 8 times, total 20 minutes, 3 times a week and it is supposed to elevate your HGH levels and bring you to a high level of fitness.
He recommends ellipticals and bikes but there was a guy on Amazon who wrote a testimonial saying he's using the program on his Concept 2.
So I have been researching the Concept 2 and it sounds much better to me than the other equipment. I'm a woman, 66 years old, never rowed before, hates gyms.
Does anyone know if the sprint 8 program could be programmed in to the monitor on a D model and used with the heart rate monitor? One person wrote somewhere that the automatic recovery period in rowing may cut down on the intensity that you need to work at to activate the HGH. If you can talk at the end of each 30 seconds you are not doing it hard enough.
My present exercise is NIA dance and I love it but I would like a better upper body workout and the rowing sounds good.
Thanks a lot,
Pam

[gregsmith01748]

Hi Pam,

I've never heard of this program, but setting up the concept 2 to track this workout is really easy. The instructions are different depending on how old the rowing machine is. I'll give you the instructions that work on the PM3 or PM4 monitor. If the rower is older, let me know, and I can give those instructions instead.

To set up for this exercise.

get to the main menu by pushing menu/back
choose "select a workout"
choose "new workout"
choose "Intervals: Time"
set the time for 30 seconds, set the rest time for 1:30, and push the "check" button.

The monitor will now show 30 seconds at the top, and when you start rowing, will begin to count down. At the end of 30 seconds, it will show 1:30 and begin to count down. It will keep track of how many meters you row during the rests.

In terms of heart rate, the PM4 will receive signals from Suunto monitors, and all current models can be used with polar monitors if they have an optional interface kit installed. Most gym rowers don't have that kit, so I use a heart rate monitor watch thingy.

[freepam]

Thanks Greg. I haven't bought the D model yet but I plan to get the PM4 so I can do the heartrate direct. You made it sound really easy
I'm going up to Marin this week and they have a rowing club there with 35 D models so I'm going to drop by and see if they'll let me try it out. It sounds like rowers are friendly people.
Pam

[gregsmith01748]

Pam,

Have fun up in Marin. If you have any troubles, I'm sure someone will be there to talk you through the setup.

[chuck.mckenna]

Pam,

You will get great results doing Sprint 8 on the Concept2. You can blast full body effort and high intensity on the erg big time!

One of the biggest mistakes people make on the Concept2 is setting the damper too high.

I'm not a Luddite but I'm kinda low tech so I just go like crazy for 30 sec then stop and/or paddle real easy till I "feel recovered" (I used to be a sprinter so I know what sprint interval exertion and recovery "feel" like) then wait for another even number then go crazy again for 30 sec. I also do 70 yard sprints (Phil's book recommends 70yd sprints not really 30 sec sprints) and 30 sec Sprint 8's on my Sears ergometer bike. Don't let programming or heart rate monitors or whatever make it harder than it needs to be. I have a HRM but rarely if ever hook it up.

I've had Phil's book for a year and it's a great reference full of great workout info on Sprint 8, stretching, speed drills, etc. I bought mine on amazon and got a copy signed by Phil.

Chuck in MI

[gregsmith01748]

By the way, this sounds a lot like "Tabata" workouts that others have posted about.

The original Tabata Protocol requires the following:

5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down

The main difference is the amount of rest between all out bursts. The interesting thing is that both workouts claim...

"With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine."

I don't much believe it, but it might be interesting to do a more in-depth comparison of the workouts.

[hjs]

By the way, this sounds a lot like "Tabata" workouts that others have posted about.

The original Tabata Protocol requires the following:

5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down

The main difference is the amount of rest between all out bursts. The interesting thing is that both workouts claim...

"With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine."

I don't much believe it, but it might be interesting to do a more in-depth comparison of the workouts.

2 minutes Cool down hahah

http://www.fitvandaag.com/Tabata-english.html

[freepam]

I tried the erg out in Marin and now I've ordered it - model D with a 4 monitor.
I got Phil's book and read it all and I'm ready to go. The rowing machine is not mentioned as a sprint option but I emailed Phil and he answered right away and said it will work fine.
I have a rebounder so I can always use that for variety in the sprints.
As soon as it arrives I'll start the 8 week program and see what happens.
I got my son and DIL interested in the rower as well. They go to the gym but never used the erg. When I was there practising I saw a man using it with horrible form so I told him to come here and watch the videos.
Thanks a lot for the feedback and help.
Pam

[Cayenne]

I have been doing the "Sprint 8" protocol since the end of November. 2x per week I do 30 seconds of great effort, (the last couple being as close to all out as I can muster,) with 90 seconds rest in between, 8 x.

Having pulled a hamstring last year, I confess to being somewhat gun shy about running full out sprints. I have done a couple sessions in an open outdoor field, but I have a little "hold back" in my head when I do these.

Since November, I have done these Sprint 8 sessions: In a lap pool; On a rebounder; On an Airdyne; On a C2 Rowing Ergometer and, when traveling, with Lifeline stretch cords, as here:


(Specifically, the movement with the half squat/rowing combination. Great "sprinting" movement...Sorry, can't seem to get the embed function to work properly to post the video here.)

I don't have a heavy bag right now, but when I arrange that in the future, I look forward to incorporating bag work, and, when spring arrives, facing outdoor and hill sprints, as well. (Would like to incorporate the VersaClimber, but don't have access these days.)

IME, the Airdyne is the most kick a-- of machines I've used. I can't seem to get the same high turnover rate with the C2. In other words, while the C2 can be punishing, it does not leave me utterly finished at the end of 30 seconds, as does the Airdyne, with heart beating like "jackhammer-thunder" in the chest. I am assuming there is a fix for my C2 issue. Any suggestions ? (One guess I have is that I am accustomed to long strokes and perhaps sprints on the C2 require -ordinarily bad form ? - super short, choppy pulls.)

Ideas appreciated !

[drbeau]

Hi....I was wondering if the Sprint 8 program is available on a memory card.....My treadmill (although a dinosaur) is programmable and uses a memory card...It seems most Sprint 8 equipment is very expensive...Any help is appreciated...Thanks.....Beau