Personal Training and Sports Performance Excellence

Daryl Laws changes lives. Daryl motivates, lifts, and nurtures you to a level of fitness, strength, and performance that shatters your self-imposed limits. Simply put, Daryl cares about people and believes in the human spirit. This care and belief allows him to reach inside of you, bring out your best, and make it even better. This is where knowledge, experience, and faith combine to produce results.

 

Latest Blog Posts…

Time Challenged Running Workout...

Time Challenged Running Workout... Question: I have run a couple of marathons but I have a new job and simply don't have the time to take long runs anymore. I usually have twenty to forty minutes three to four days a week. When I run now it's just not productive physically or mentally. What [more]

How to Improve Baseball Performance (as well as Other Sports)

How to Improve Baseball Performance (as well as Other Sports) Question: Baseball is done for the season but I was disappointed with how this season went for me. I feel like I can do a lot better. To be better next season I need to get stronger. What's the best routine for that? Answer: Your question is general in nature but [more]

Increase Bench Press Reps

Increase Bench Press Reps Question: I have summer football combines in June and one of the events I have trouble doing well is the bench press for reps. I do 300 pounds for a one rep max but don't do well for reps. I heard you helped the player at the Shrine Bowl combine [more]

Key to Losing Weight for Knee Replacement Surgery

Key to Losing Weight for Knee Replacement Surgery Question: I have to lose 100 pounds in order to be able to have a knee replacement. What can I do for cardio and what can I do for weight training to get the weight off? Answer: If you are a candidate for a knee replacement then there are several exercises [more]

The Most Challenging Thing for a Personal Trainer?

The Most Challenging Thing for a Personal Trainer? Question: I have considered becoming a personal trainer. What is the most challenging part of being a trainer? Answer: For what we do it's the psychology. It's the ability of finding the keys to the personality of the individual you're training. If you can get in their heads and convince them that [more]

Making Time to Workout and Train with a Busy Schedule

Making Time to Workout and Train with a Busy Schedule Question: I actually work next door to a gym but it's difficult to find time within the day to go there and often by the end of the day I'm too tired to think about training or I have "third shift" and it's time to take care of my kids [more]

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Time Challenged Running Workout…

NX_athlete_running_frontiso
Question: I have run a couple of marathons but I have a new job and simply don’t have the time to take long runs anymore. I usually have twenty to forty minutes three to four days a week. When I run now it’s just not productive physically or mentally. What would be the best use of the time I have?

Answer: While you may prefer the pace and peace of distance running, your new time constraints are an issue so you need new challenges.

You needed more strength training, so begin your workouts with varying abdominal exercises. Use these three variations:

  • Day 1 do 50 bicycle crunches alternating those with regular push-ups for 20 reps per set. Do three sets of each.
  • Day 2 do 20 crunches alternating those with Spider-man push-ups for 16 to 20 reps.
  • Day 3 comes later (see Day 3 below).

 

  • Day 1
    • For your runs since you’re using a track begin your first lap at a jog for 100 meters building up to a nice run during the next 100 meters and finish with a sprint for the final 200 meters.
    • Now begin at a recovery jog for 100 meters and return to a sprint for 200 meters.
    • A final 100 recovery and sprint the remaining 300 meters.
    • Now take time to recover for three to four minutes and repeat the sequence. You’re going to do two more sequences like that for day one.
  • Day 2
    • For day two it’s sprint 100/ walk 100. Sprint 200/walk 200. Sprint 300 walk 300. Sprint 400/walk 400. Sprint 500/walk 500, and finally sprint 600/walk 600. Now you have to repeat the sequence in reverse order 500,400,300,200 and 100.
    • Stretch after you finish each day.
  • Day 3 is your mixer.
    • After a modest warm-up run a 400 and then do 20 push-ups and 20 sit- ups. Repeat the 400 and combo until you complete six laps. Always stretch after your session is complete.

While those routines aren’t as challenging as preparing for a marathon they will provide something outside the norm that won’t get stale and boring very quickly.

God bless and keep training,
Daryl