Posted on February 25, 2013 by Jenny Cromack

Recent research is beginning to indicate that using decreasing distance sprint protocols will effectively produce a significant anabolic response for body composition goals.

The research indicates that all is needed is a few all out sprint efforts, the greatest protocol to reduce body fat is detailed below:

• Sprint 400m- Rest 4 minutes
• Sprint 300m- Rest3 minutes
• Sprint 200m- Rest 2 minutes
• Sprint 100m- DONE

This protocol has several benefits including:

1. Greater increase in growth hormone and blood lactate indicating that the protocol was more metabolically demanding than any other protocol.
2. A significant testosterone response, suggesting that a better anabolic environment was achieved through this protocol than the others.
3. Insulin like growth factors including IGF-1 was elevated significantly (this element is extremely important as it assists with muscle adaptations)

Possibly the most important finding was that despite this been a superior protocol, participants found it easier in terms of effort. This is a major finding as one of the main issues with sprint training relies on the individual to work in high levels of discomfort.