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ONE MORE | THE SPRINT | by Orjan Pettersen

ONE MORE is our precise advice on improving a specific physical exercise aimed at improving your power, speed and agility to become the best self defence practitioner you can be.


In this session we cover: The sprint.


Running very fast (away) should be the go-to solution for serious and erudite self defence practitioners. Few seriously train to sprint fast. This should be in your arsenal of skills.


Sprint training also really benefits our cardiovascular health, burns tons of calories and boosts speed and power. It’s also a big time saver. In short, do much more sprinting.


How to train sprinting.


  1. Warm up properly first. Use running progressively faster as the preparatory exercise.

  2. Do your first sprint at 60% of max - to test body readiness. Warm up more if any soreness, tightness or joint discomfort.

  3. Do your second sprint at 80%.

  4. Continue with 80%-100% max in 30s sprints. Recover for 30-60s between each sprint.

  5. Build up the sprints from a handful to ten or more based on your fitness levels.


For technical advice on efficient running style, check out online information. How you run is important for your speed, power and endurance.


Try it out. It’s sensible, effective and you’ll love the results.

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