ASAP Interval Training Programs

We receive hundreds of emails with questions about our Summer Interval Training Program. Here's a little information regarding that specific program.  These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. Our trainees are under the guidance of Ted Lambrinides , ASAP Program Director of ASAP @ The River's Edge and The Workout @ Covington....just in the shadows of Paul Brown Stadium, across the river from Cincinnati, Ohio. Our training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

Half Speed 50yd jogs

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!! Click the thumbnail for a larger view of the photoThis type of training session is best completed on a lined athletic or football field. To run a "Gasser", start on the sideline, sprinting across the field and then touching the opposite sideline with your foot....and then returning back to the original sideline...touch that sideline with your foot and repeat. One Gasser is equal to approximately 213 yards of accelerating and decelerating. A half Gasser is a sprint across the field and back.

6x full gassers    (1280yds)

9x half gassers     (960yds)
10x 10yd backward runs   (100yds)
shuffles carioca lunges flexibility agility ladder
3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)mirror drills...+ 60sec squat

That's all!!! Time to go home.... serious rest may include a nice nap to help the recovery.

If you would have any questions regarding this workout, shoot us an email at asapTheWorkout@Gmail.com

Also, be sure to click on the ASAP Podcast Logo for more information on the ASAP~Athletic Strength And Power program  

The ASAP Program

Half Speed 50yd jogs

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!! Click the thumbnail for a larger view of the photoThis type of training session is best completed on a lined athletic or football field. To run a "Gasser", start on the sideline, sprinting across the field and then touching the opposite sideline with your foot....and then returning back to the original sideline...touch that sideline with your foot and repeat. One Gasser is equal to approximately 213 yards of accelerating and decelerating. A half Gasser is a sprint across the field and back.

6x full gassers    (1280yds)

9x half gassers     (960yds)
10x 10yd backward runs   (100yds)
shuffles carioca lunges flexibility agility ladder
3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)mirror drills...+ 60sec squat

That's all!!! Time to go home.... serious rest may include a nice nap to help the recovery.

If you would have any questions regarding this workout, shoot us an email at asapTheWorkout@Gmail.com

Also, be sure to click on the ASAP Podcast Logo for more information on the ASAP~Athletic Strength And Power program