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  • Top 10 Spriint Fit Progression Principles

    These are the Top 10 principles I use to program my Spriint Fit workout. From my experience it’s what’s helped me continually and sustainably increase my speed, muscle development and fortify my body against injury.

  • Level up your fitness and health

    Hey Spriint Fam! How’s your Sprint Interval Training workout going? Just getting started? Haven’t started yet? What’s holding you back? How can I help put you on a path to success? I just love sprinting as a workout so much I want to share that gift with you. Let me know what’s working, what’s not…

  • Plyometrics v1 – Workout Routine: Jump higher, be more explosive

    Check out my Plyo Routine v1. Start priming your stretch shortening cycle – the rate at which you’re able to relax then contract your muscles and tendons to react and reabsorb the force you put into the ground back into your body. Plyometrics isn’t just about jumping up and down. You can either jump with…

  • Reversing Joint and Strength Aging

    For about a year, I commuted to San Francisco, the average commute was about an hour and twenty minutes, it’d sometimes be as long as an hour and forty minutes, plus sitting at a desk all day in a cold office. I noticed my body start to degrade. And after…

  • Sprinting as a workout.

    Why? Growing up, as a child, teenager and into college I never really worked out out for working out sake. I’d just always done sports and it seemed enough to stay active, fit and healthy. I liked that doing sports primed my body for quick movements, mobility and athleticism and…

  • Principle 2: Form Above Everything

    Form matters, especially in sprinting. First of all and most importantly, if you want to avoid injury and if you want to get faster, stronger, better. Form is the most functional piece of the movement, without proper form, we’ll lose efficiency, optimization and maximizing potentiation. Prioritizing form will allow for…

  • Principle 1: Never Work Through Pain

    If I’d ever overwork my running, I was always in danger of pulling my hamstrings. Especially doing full sprints, long-strides and opening up my hamstrings. I realize now, if I continue doing sprints during a workout, I can sense my hamstrings fatiguing, which back then I never payed attention to.…

  • First Principles of Spriint Fit – Top Ten

  • Sprint Interval Training

    Fun, exhilarating and engaging.Helps increase and stabilize mood. Improves focus and mental state. It is super-high intensity, leveling up intensity of HIIT. Fast-paced, quick, efficient and optimized. Maximizes workouts in a short period. Builds strength and muscle.Burns more fat for longer in less time. Challenging, engaging and exciting. Prevents plateauing,…

  • What is Spriint Fit?

    Spriint Fit is a fast-paced, functional, variable heart-rate workout, optimized for time, effort and results for strength, speed and power harnessing the most explosive movement our bodies can generate… Sprinting Focusing on these areas Spriint Fit combines all the benefits of strength-training, cardio and HIIT all into a single, time-efficient…

  • Joint & Tendon pt. 4 – Mobility

    Part 4: Lengthen is to Strengthen Tendons, as we know, connect muscle to bone, functionally, they need to be able to become as hard as bone and as pliable as muscle. But tendons will become more like bone, if we don’t practice getting into those end range positions. Tendons will…

  • Joint & Tendon pt. 3 – Benefits

    Part 3: So much power comes from tendons. Tendons have the tensile strength ranging from 50 to 150 MPa, bones by comparison have a tensile strength of 150MPa1. The achilles tendon can bear load stress of 8 times the body weight while running2. Functionally, the tendons must be pliable and…

  • Joint & Tendon pt. 2 – Strength

    Part 2: How to strengthen & lengthen your tendons. The tendons will only get as strong as needed by the muscles. i.e. the tendon’s standard of total force of the muscle’s total output. With regular workouts the tendons will only work as hard as the force put out by the…

  • Joint & Tendon pt. 1 – Health

    The importance of joint and tendon health, maintenance and strengthening. Tendon health is an overlooked and under-focused health development for everyday strength maintenance and movement longevity. The focus is usually on gaining muscle mass and targeting the bigger muscle groups. Targeting joint and tendon health should be a focus for…

  • Baseline

    One day I decided to make sprinting to be my baseline daily movement. I realized that if I don’t sprint or don’t do any daily exercise or movement my body, mindset and output level would drop. My body wouldn’t be in a “ready state”, it would conserve energy and usage…