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Sprint 07
Sprint 07
FEATURES:
RELEASE
BORN TO MOVE: NEW RESEARCH
RPM VS SPRINT
NEW RESEARCH: LES MILLS SPRINT
OUR
Sprint 7
BLAH
CONSIDERED APPROPRIATE IN We flush the muscles and congratulate the class on a training session well done!
SOME CONTEXTS CAN BE SEEN AS BE LOUD
INAPPROPRIATE IN OTHERS. AND HEARD Be sure to check out the Health & Safety tips we have included as a result of global feedback – we
Tell us what you think of this release. love hearing from you guys and we are proud to say at the time of writing this we have 750+ clubs
Visit lesmills.com/BLAH utilising Sprint on their timetables.
Bring on 1000!
LES MILLS SPRINT KEY
Thanks
Program Director I Glen Ostergaard LOAD The Sprint Team
Presenting Team I Khiran Huston, Brett Henderson L Light
Chief Creative Officer I Jackie Mills M Moderate
Creative Director I Lisa Osborne H Heavy
Technical Consultant I Bryce Hastings LPT Load, Position
Workout Plan Notes I Sarah Ostergaard and Training
Program Coach I Chris Richardson The Fine Print
Program Planner I Tenille Graham Les Mills’ instructor resources are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and teach it in
Les Mills’ licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills’ instructor resources to other people is illegal,
and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including
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STATE is our State Of Mind; it’s the mindset that we bring to each class.
RPM SPRINT
RPM is 45 minutes of Cardio Peak Training. SPRINT is 30 minutes of High-Intensity Interval SHOW is What We Show our participants in class; it’s how we ‘walk the talk’.
Moderate to high-intensity efforts with active Training (H.I.I.T). Participants spend up to SAY is What We Say to coach and enhance our participants’ experience.
TYPE OF TRAINING
COACHING TOOLS
70-80% max Climbing Resistances. These can also be referred but when we use visualization we refer to other
to as “Gears” but we avoid using “Load” or modes of training, eg “It’s like a heavy squat” or
140 “Weight” – these are reserved for SPRINT. We “Imagine someone pulling you back”.
describe how the Resistance feels by using
60-70% max
muscle pressure or breathing cues such as, Position is simply Sit or Stand, and we vary hip
“The legs are tight and strong” or “The lungs feel and hand positions.
120
full”. We also use visualization, eg “The climb is
getting steeper”. Training is Sprint, Power, Strength and Rest. The
50-60% max music is a guide and we can move off the beat:
Pace is Slow, Medium, Fast or On The Beat, and Sprints are as fast as possible, Power is on the
100 we use rhythm cues to enhance these tempos. beat or a bit faster, Strength is on the beat or a bit
slower, and when we Rest we stop moving.
So there you have it! Two programs that may appear similar but are in fact very different. The type of training,
KEY: teaching methods and coaching tools each serve to create the key differences between RPM and SPRINT.
RPM — SPRINT — Use these tools in your next class to ensure each program retains its unique essence.
Stand 22secs
0:59 WORK 1 M-H Power
Sit 22secs
WORK 2
You choose where you want to Rest. Rest is just as important as Work. • Acknowledge how the body feels after the first effort.
1:44 REST Explain Workout Plan for next interval using LPT. • This set is the same as Work 1 but has a Power Kick at the end – 60 seconds in total.
• Reinforce LPT, using Layer 2 cues to Improve Execution.
Stand 22secs • Encourage participants to hit the Power Tempo on the beat or to move a bit faster.
2:29 M-H Power
Sit 22secs
WORK 2
Stand 4secs TRACK TIP
3:14 M-H Power 4x
Sit 4secs
• The song is uplifting and upbeat. Ensure your coaching matches the music, keeping it light but still
in the essence of SPRINT: direct and to the point.
3:37 REST
1:53 REST Explain next phase of Workout Plan, then set up Light – Moderate Load.
WORK 2
• Setup this Interval simply e.g Sprints. 30 seconds on,15 seconds off. 4 times. Load is Light to
Moderate.Training tempo – as fast as you can.
2:25 WORK 2 L-M Sit 30secs Sprint
• Use Sprint cues to help your class find maximum speed, focusing on Technique and body position
e.g hips forwards, brace abs, toes down, fix the ankle.
2:56 REST That was good. Faster on this next one!
5:11 REST 30 second Rest. Explain new focus. Set up Heavy Load.
WORK 5
• Final Sprint. Use Layer 3 cues to motivate and drive your class to success. e.g 100% max speed, not
98, not 99, 100 % max speed.
• Your class will be under fatigue at this point. Let them know that it's OK if they are slowing down –
it’s the intention to move as fast as they can with the weight they have on that counts.
12:08 REST Well done! You made it to the end of your first block!
WORK 11
• Final effort of Mixed Conditioning 1. Use Layer 3 cues to drive and motivate. This is where they’ll
need you the most.
Explain Workout Plan using LPT. Maximum leg speed! Set up Light – WORK 2
1:53 REST • Remind class of Workout Plan. Set up Light – Moderate Load.
Moderate Load.
• Floor Coaching: get them excited about the Sprints again: fast legs strip fat, fact!!!
2:25 WORK 2 L-M Sit 30secs Sprint
Stand 15secs
WORK 6 Sit 15secs
5:55 H Stand 15secs Strength WORK 5
Sit 15secs • Final Sprint of the workout! Do what you can to drive them home in their last Sprint effort, continuing
to keep your Coaching positive, motivating and upbeat.
10:37 REST Make a decision, how do you want to finish your workout?
WORK 9
WORK 10 Stand 15secs
10:54 M-H Power • Floor Coaching – correct Technique to enhance performance. Motivate those that look like they need
Sit 15secs
encouragement to get them through.
11:21 REST One more, your last effort of the day, here we come!
WORK 11
• Back on the bike now. Last effort of the workout. Motivate your class by showing them what working
hard looks like – inspire them to do the same!
TRACK TIP
In this track, the lower limb muscles will be fatigued and there may be a visible difference in leg speed
and output. As long as the ‘intention’ in each effort is 100% they will still achieve maximum results –
even if their performance deteriorates. Draw attention to how they physically feel, let them know it’s ok
they are fatiguing, but motivate them to still push as hard as they can.
TRACK FOCUS
Recover with an easy flush of the legs and quick stretch. Talk about the benefits of the workout and congratulate
everyone.
Redemption
Courtesy of the Universal Music Group. Sigma & Diztortion feat. Jacob Banks 1:56
Written by: Banks, Chen, Edwards, Lenzie
Redemption
Courtesy of the Universal Music Group. Sigma & Diztortion feat. Jacob Banks 1:56
Written by: Banks, Chen, Edwards, Lenzie
Talk
4 Courtesy of the Universal Music Group.
Written by: Streten, Higgs, Burnett, Dickinson, David, Grigahcine
DJ Snake feat. George Mapie 3:50