This run workout, Battousai Speed will challenge warriors to complete short, high intense speeds followed by dumbbell swings mimicking similar movements Ruroni Kenshin would execute when attacking with his sword.
Ruroni Kenshin a.k.a. Battousi may portray himself as a simple wanderer, however he is a trained assassin who holds hidden abilities and one of those abilities is ultimate speed. This run workout, Battousi Speed will challenge warriors to complete a hybrid series of short sprints followed by dumbbell swings mimicking the Battousai's charging sprint then drawing his sword from the sheath.
Who's This For?
All levels
Workout Length:
Approximately 21 minutes
Workout Benefits:
Improve initial speed
Improve agility and explosiveness
Challenge, multiple energy systems
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1-2x/week.
Training Equipment:
GPS Watch or device to track time
Device to track heart rate (optional)
Dumbbells
Heart Rate Training Recommendation:
If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 90-100% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.
Run Workout Warm Up:
Complete a 5 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.
Run Workout Cool Down:
Complete a 5 minute cool-down or follow Initial Mile's Total Body Mobility Routine.
Run Workout Details:
Complete run sprints in sequential order.
Complete run workout in the range of 9-10 RPE.
Follow the suggested rest time as stated
Run Workout:
Sprint 1:
10 sec. sprint + 60 sec. dumbbell swings
Rest
Sprint 2:
20 sec. sprint + 60 sec. dumbbell swings
Rest
Sprint 3:
30 sec. sprint + 60 sec. dumbbell swings
Rest
Sprint 4:
30 sec. sprint + 60 sec. dumbbell swings
Rest
Sprint 5:
20 sec. sprint + 60 sec. dumbbell swings
Rest
Sprint 6:
10 sec. sprint + 60 sec. dumbbell swings
Finish
Run Notes:
Increase rest periods as needed
Sprints should be completed on flat ground
Utilize light to medium dumbbells for dumbbell swings
Maintain flat back as you hinge for the dumbbell swings
Allow momentum to swing arms up and forward
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.