I’m excited to bring back the Summer Sprint, a summer tradition that I haven’t been able to do the last two years.
The Summer Sprint is basically a four-week window in August where I kick the training up as high I can and see how much progress I make before things get hectic again when school starts.
The last time I tried this was back in 2023 and I ended up the leanest I’ve ever been at 185.4 pounds. I’ve been chasing that look ever since. It was something I’ve done since 2019.
Before I get into the why behind it, let me first breakdown what it entails on the training side. It’s lifting, sprinting, cardio and steps. Ben Mayfield-Smith has had me lifting five days per week, so that will remain relatively the same. Based on time and how I am feeling, I might get a sixth lift in. There isn’t a crazy amount of volume in his program, it’s more focused on the intensity and intent of each lift, so I leave each session in a good state.
The sprinting, cardio and steps is where I get after it more. With the nice weather and having a bit more free time, I’m able to sprint two-to-three times per week. After the warm-up, the sessions last 20-to-30 minutes, so they are not too bad. The cardio gets increased, but goes based on feel. For steps, I’m aiming for at least 20k per day.
I wanted to start this in July, but there was just too much going on to really get it going. I knew things would slow down a bit in August. I used the last two weeks of July to start ramping things up slowly so I’ll be able to hit the blocks running that first week in August.
The reason I do it this time of the year is because it’s the most optimal time to do it. It’s also the only time all year I’ll be able to try it. Outside noise is limited, I’m getting enough sleep each night, stress is fairly low and the nutrition plan is on point. It allows me to train hard frequently without it having a negative carry over effect.
I’m excited to try this out this year because of all the work I’ve been doing with Ben. Similar to 2023, I’m coming in with a solid base because of all the work we’ve been doing since the end of February. Unlike 2023, June and July were busier months so I hadn’t been training as hard, but I’m still in a good place physique wise.
I’m also feeling good about it because of the solid nutritional habits Ben has instilled in me. I’ve never had a problem going hard in the gym, but he’s helped give me a dependable nutrition plan that makes sure all of my boxes are checked off. We’re in a cut, but it’s nothing too drastic.
The plan is to train hard, but not to overdo it where it leads to burnout and an increase in hunger. I’m looking forward to seeing the final product and will be updating my progress each week on the website.