What do you think?
Rate this book
Sprint 8 Cardio Protocol
The Perfect Fitness Solution! Phil Campbell's new book, SPRINT 8 CARDIO PROTOCOL unlocks the secrets of short-burst, maximum-effort, sprint-intensity cardio so you get superior results FAST!!! Sprint 8 Cardio Protocol shows readers sprint-intensity cardio targeting exercise-induced growth hormone to create a NEW YOU with more energy. A new you with improved cardiovascular fitness. A new you with less body fat, more muscle and stronger bones. A new you with enhanced optimism. And a New You with better health. Sprint 8 has been heralded in numerous publications, including Outside, Self, On Fitness Magazine, and Oprah's O Magazine, which calls Sprint 8 the fastest-working workout. Campbell explains hospital-based research specifically on the Sprint 8 Cardio Protocol. He shows readers how to step out of a calorie-counting world of long, slow cardio (that only gets results with near-starvation dieting) into a world of results equal to and even better than injecting growth hormone and steroids -- EXCEPT Sprint 8 gets these superior results NATURALLY. And the Protocol is only 20 minutes, three-times-a-week. In his first book; Ready, Set, Go! Fitness for Time-Crunched Adults ; now in the second edition, ninth printing, Campbell explains the 10-Minute Stretching Routine, E-Lifting technique to target fast-muscle fiber during strength training. Ready, Set, GO! Fitness, is a perfect companion book for the Sprint 8 Cardio Protocol.
174 pages, Paperback
Published May 15, 2016
6 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 3 of 3 reviews
November 22, 2021
This is one of those books that tried to sell the book WAY TOO LONG. It really felt like a beauty infomercial. I began thinking that by the end of the book I was just going to be given a phone number and told I would need to make monthly payments to find out the total secret to beauty through Sprint 8. Thankfully, but much longer than I would have liked, the book began to be something worth my time. The following are some of the things I would like to remember from my time spent in this book.
Essentially Sprint 8 is, after a warm-up, do intense cardio reps lasting 30 seconds followed by an easy and slow 90-second recovery, 8 times. If you can do the cardio sprint for longer than 30 seconds, you’re doing it wrong. Don’t count the rep. Its goal is to naturally inject HUMAN GROWTH HORMONE and also forces the recruitment of both types of FAST-TWITCH MUSCLE CELLS. This process conditions the anaerobic as well as the aerobic processes.
ELEVATED LEVELS OF HUMAN GROWTH HORMONE ARE ASSOCIATED WITH INCREASED LEAN MUSCLE MASS AND DECREASED BODY FAT AND HIGHER ENERGY. HGH FIGHTS THE SYMPTOMS OF AGING AND OBESITY.
TRAINING WITH INTENSITY CREATES MICRO-FIBER TEARS. CREATING MICRO-FIBER TEARS RAISES RESTING METABOLISM. “Resistance exercise produces tissue microtrauma that requires relatively large energy supplies for muscle remodeling. Research reveals that a single strength training session can increase resting energy expenditure by 5 percent to 9 percent for 3 days after the workout.”
Around age 40 SOMATOPAUSE kicks in. This is a gradual and progressive decrease in growth hormone secretion that occurs normally with increasing age during adult life and is associated with an increase in adipose tissue and LDS levels and a decrease in lean body mass. Sprint 8 combats this.
4 BENCHMARKS ARE REQUIRED FOR SPRINT 8 TO RELEASE THE HGH. 1. OXYGEN DEBT 2. INCREASED BODY TEMPERATURE 3. MUSCLE BURN (LACTATE THRESHOLD) AND 4. ADRENAL RESPONSE
SPRINT 8 WITH STRENGTH TRAINING: ONCE GROWTH HORMONE IS CIRCULATING IN THE BLOOD STREAM DO A 25 MIN STRENGTH TRAINING AND THEN FINISH WITH 10 MIN OF STRETCHING.
THE BODY ALWAYS TRIES TO DO THINGS WITH SLOW-TWITCH MUSLCE FIBER IN THE ENDURANCE ENERGY SYSTEM. YOUR BRAIN IS TRYING TO CONSERVE FAST-TWITCH FIBER AND NOT USE IT, IN CASE YOU NEED THIS MUSCLE FIBER FRESH FOR A POTENTIAL EMERGENCY SITUATION LATER IN THE DAY. THE BRAIN ALWAYS TRIES TO FIND THE EASIEST WAY TO EXERCISES, SO YOU CAN ENDURE. WHEN THE BRAIN SENSES THE SLOW TYPE I FIBERA ND THE FAST IIA FIBER AREN’T ENOUGH TO GET THE JOB DONE, THE BRAIN AND THE NERVOUS SYSTEM RECRUITS THE IIX SUPER-FAST MUSCLE FBER. THIS IS THE FAST-TWITCH IIX FIBER THAT MOVES 10 TIMES FASTER THAN THE SLOW.
THE REASON WHY SPRINT 8 IMPROVES ENERGY IS BECAUSE IT CHANGES THE BODY AT THE CELLULAR LEVEL BY MULTIPLYING THE NUMBER OF MITOCHONDRIA IN THE MUSCLE CELLS.
IF YOU WANT MORE ENERGY, YOU’LL WANT MORE MITOCHONDRIA.
THE SUPER-FAST IIX MUSCLE FIBER IS SIGNIFICANTLY LARGERA ND STRONGER THAN THE SLOW-TWITCH FIBER. SLOW MUSCLE FIBERS ARE DARK RED BECAUSE THEY GET MORE BLOOD SUPLY. AND VERY IMPORTANT, THEY ARE THE SMALLEST FIBERS CONNECTED TO THEIR MOTOR NERVES. BECAUSE THESE FIBERS ARE SMALL AND THERE AREN’T A LOT OF THESE, THE HEART MUSCLE DOESN’T HAVE TO WORK HARD TO OXYGENATE A FEW SLOW-TWITCH MUSLE CELLS INA MOTOR UNIT.
HIGH INTENSITY CARDO AT NEAR MAX INTENSITY WILL MULTIPLY THE NUMBER OF ENERGY-PRODUCING MITOCHONDRIA IN THE MUSCLE CELLS, WHICH IS THE KEY FOR INCREASING ENERGY LEVELS AND ENDURANCE IN HUMANS.
ENDURANCE DOESN’T COME FROM TRAINING LONG HOURS. ENDURANCE COMES FROM THE MITOCHONDRIA IN THE MUSCLE CELLS THAT PRODUCE ATP ENERGY IN THE BODY. THE NUMBER ONE WAY TO INCRASE MITOCHONDRIA IS FAST-FIBER RECRUITING, MAXIMUM-EFFORT, SPRINT-INTENSITY CARDIO. If endurance athletes trained based on improving endurance with the scientific method of increasing mitochondria in a BALANCE approach of event-specific endurance training AND speed training to increase mitochondria, endurance performance WILL IMPROVE. IT IMPROVES BECAUSE ALL THREE MUSCLE-FIBER TYPES ARE BEING STRENGTHENED AND INJURY RISCK FROM OVERTRAINING IS REDUCED.
FAST-MUSCLE FIBER DOES NOT HAVE A LOT OF MITOCHONDIRA. Fast-muscle fiber (IIa) has 20 percent less mitochondria than the slow-muscle fiber (type I), and the Super-fast muscle fiber (IIx) has 50 percent less than the slow-muscle fiber. When both types of fast-muscle fiber are recruited and worked, the brain sends messages to the slow-muscle fiber to START PRODUCING MITOCHONDRIA LIKE CRAZY. Research shows fast-twitch muscle training close to 100 percent intensity was enough to roughly triple mitochondria output in 8 weeks.
When you are working the fast-muscle fiber, the slow Type I fiber hasn’t stopped working. Slow (type I) fiber continues working at the same time. When you recruit a lot more muscle fiber, your heart muscle now has to work harder to send blood to those muscles to oxygenate the cells so you can keep going.
When you develop both types of fast-twitch fiber along with developing slow-twitch fiber, you can achieve a much more significant fat-burning effect from your metabolic rate. This is because you are building more muscle than when you only work slow-muscle fiber.
AFTER THE CARDIO SPRINT, DROP THE RESISTANCE LEVEL DOWNT O LEVEL1 AGAIN FOR A FULL 90-SEC RECOVER. 5 SEC BEFORE THE SECOND 30-SEC CARDIO SPRINT, PUT IT UP TO THE SAME RESISTANCE LEVEL AS THE LAST CARDIO SPRINT.
COUNTING THE WARMUP AND COOL DOWN, THE FULL SPRINT 8 WITH ALL 8 REPS IS 20 MIN.
YOU SHOULD BE RELEASING SIGNIFICANT AMOUNTS OF GROWTH HORMONE ON JUST TWO REPS. GROWTH HORMONE RELEASE BEGINS EARLIER IN THE PROTOCOL, BUT IT’S AT THE 16 TO 20 MIN MARK THA THE BODY REALIZES A SIGNIFICANT RELEASE OF GROWTH HORMONE WHICH CONTINES TO ELEVATE EVEN AFTER THE WORKOUT IS OVER. THE MOMENT THE CARDO IS OVER AND THE BODY TEMPERATURE GOES DOWN, THE CALORIE BURNING IS OVER.
SPRINT 8 SUPRESSES THE HUNGER HORMOE, GHRELIN.
THE REPETATIVE FORM OF EXERCISE LEADS TO AN ADAPTIVE RESPONSE. THE BODY BEGINS TO BUILD NEW CAPILLARIES. AND IT IS BETTER ABLE TO TAKE IN AND DELIVER OXYGEN TO THE MUSCLES. THE MUSCLES, IN TURN, DEVELOP A HIGHER TOLERANCE TO THE BUILDUP OF LACTATE, AND THE HEART MUSCLE IS STRENGTHENED.
DON’T LET YOUR BODY PACE.
WHAT TO TAKE PRE-SPRINT 8:
2 GRAMS OF L-GLUTAMINE WILL PROVIDE A BENEFIT BY FACILITATING THE RELEASE OF GROWTH HORMONE.
BAKER’S BITTERSWEET 85% (OR GREATER) DARK CHOCOLATE AS IT CONTAINS ROUGHLY 30 GRAMS OF EPICATECHIN. EPICATECHIN ENHANCES EXERCISE CAPCITY
A BANANA TO PRELOAD AN REDUCE EXERCISE INDUCED HYPOGLYCEMIA.
Essentially Sprint 8 is, after a warm-up, do intense cardio reps lasting 30 seconds followed by an easy and slow 90-second recovery, 8 times. If you can do the cardio sprint for longer than 30 seconds, you’re doing it wrong. Don’t count the rep. Its goal is to naturally inject HUMAN GROWTH HORMONE and also forces the recruitment of both types of FAST-TWITCH MUSCLE CELLS. This process conditions the anaerobic as well as the aerobic processes.
ELEVATED LEVELS OF HUMAN GROWTH HORMONE ARE ASSOCIATED WITH INCREASED LEAN MUSCLE MASS AND DECREASED BODY FAT AND HIGHER ENERGY. HGH FIGHTS THE SYMPTOMS OF AGING AND OBESITY.
TRAINING WITH INTENSITY CREATES MICRO-FIBER TEARS. CREATING MICRO-FIBER TEARS RAISES RESTING METABOLISM. “Resistance exercise produces tissue microtrauma that requires relatively large energy supplies for muscle remodeling. Research reveals that a single strength training session can increase resting energy expenditure by 5 percent to 9 percent for 3 days after the workout.”
Around age 40 SOMATOPAUSE kicks in. This is a gradual and progressive decrease in growth hormone secretion that occurs normally with increasing age during adult life and is associated with an increase in adipose tissue and LDS levels and a decrease in lean body mass. Sprint 8 combats this.
4 BENCHMARKS ARE REQUIRED FOR SPRINT 8 TO RELEASE THE HGH. 1. OXYGEN DEBT 2. INCREASED BODY TEMPERATURE 3. MUSCLE BURN (LACTATE THRESHOLD) AND 4. ADRENAL RESPONSE
SPRINT 8 WITH STRENGTH TRAINING: ONCE GROWTH HORMONE IS CIRCULATING IN THE BLOOD STREAM DO A 25 MIN STRENGTH TRAINING AND THEN FINISH WITH 10 MIN OF STRETCHING.
THE BODY ALWAYS TRIES TO DO THINGS WITH SLOW-TWITCH MUSLCE FIBER IN THE ENDURANCE ENERGY SYSTEM. YOUR BRAIN IS TRYING TO CONSERVE FAST-TWITCH FIBER AND NOT USE IT, IN CASE YOU NEED THIS MUSCLE FIBER FRESH FOR A POTENTIAL EMERGENCY SITUATION LATER IN THE DAY. THE BRAIN ALWAYS TRIES TO FIND THE EASIEST WAY TO EXERCISES, SO YOU CAN ENDURE. WHEN THE BRAIN SENSES THE SLOW TYPE I FIBERA ND THE FAST IIA FIBER AREN’T ENOUGH TO GET THE JOB DONE, THE BRAIN AND THE NERVOUS SYSTEM RECRUITS THE IIX SUPER-FAST MUSCLE FBER. THIS IS THE FAST-TWITCH IIX FIBER THAT MOVES 10 TIMES FASTER THAN THE SLOW.
THE REASON WHY SPRINT 8 IMPROVES ENERGY IS BECAUSE IT CHANGES THE BODY AT THE CELLULAR LEVEL BY MULTIPLYING THE NUMBER OF MITOCHONDRIA IN THE MUSCLE CELLS.
IF YOU WANT MORE ENERGY, YOU’LL WANT MORE MITOCHONDRIA.
THE SUPER-FAST IIX MUSCLE FIBER IS SIGNIFICANTLY LARGERA ND STRONGER THAN THE SLOW-TWITCH FIBER. SLOW MUSCLE FIBERS ARE DARK RED BECAUSE THEY GET MORE BLOOD SUPLY. AND VERY IMPORTANT, THEY ARE THE SMALLEST FIBERS CONNECTED TO THEIR MOTOR NERVES. BECAUSE THESE FIBERS ARE SMALL AND THERE AREN’T A LOT OF THESE, THE HEART MUSCLE DOESN’T HAVE TO WORK HARD TO OXYGENATE A FEW SLOW-TWITCH MUSLE CELLS INA MOTOR UNIT.
HIGH INTENSITY CARDO AT NEAR MAX INTENSITY WILL MULTIPLY THE NUMBER OF ENERGY-PRODUCING MITOCHONDRIA IN THE MUSCLE CELLS, WHICH IS THE KEY FOR INCREASING ENERGY LEVELS AND ENDURANCE IN HUMANS.
ENDURANCE DOESN’T COME FROM TRAINING LONG HOURS. ENDURANCE COMES FROM THE MITOCHONDRIA IN THE MUSCLE CELLS THAT PRODUCE ATP ENERGY IN THE BODY. THE NUMBER ONE WAY TO INCRASE MITOCHONDRIA IS FAST-FIBER RECRUITING, MAXIMUM-EFFORT, SPRINT-INTENSITY CARDIO. If endurance athletes trained based on improving endurance with the scientific method of increasing mitochondria in a BALANCE approach of event-specific endurance training AND speed training to increase mitochondria, endurance performance WILL IMPROVE. IT IMPROVES BECAUSE ALL THREE MUSCLE-FIBER TYPES ARE BEING STRENGTHENED AND INJURY RISCK FROM OVERTRAINING IS REDUCED.
FAST-MUSCLE FIBER DOES NOT HAVE A LOT OF MITOCHONDIRA. Fast-muscle fiber (IIa) has 20 percent less mitochondria than the slow-muscle fiber (type I), and the Super-fast muscle fiber (IIx) has 50 percent less than the slow-muscle fiber. When both types of fast-muscle fiber are recruited and worked, the brain sends messages to the slow-muscle fiber to START PRODUCING MITOCHONDRIA LIKE CRAZY. Research shows fast-twitch muscle training close to 100 percent intensity was enough to roughly triple mitochondria output in 8 weeks.
When you are working the fast-muscle fiber, the slow Type I fiber hasn’t stopped working. Slow (type I) fiber continues working at the same time. When you recruit a lot more muscle fiber, your heart muscle now has to work harder to send blood to those muscles to oxygenate the cells so you can keep going.
When you develop both types of fast-twitch fiber along with developing slow-twitch fiber, you can achieve a much more significant fat-burning effect from your metabolic rate. This is because you are building more muscle than when you only work slow-muscle fiber.
AFTER THE CARDIO SPRINT, DROP THE RESISTANCE LEVEL DOWNT O LEVEL1 AGAIN FOR A FULL 90-SEC RECOVER. 5 SEC BEFORE THE SECOND 30-SEC CARDIO SPRINT, PUT IT UP TO THE SAME RESISTANCE LEVEL AS THE LAST CARDIO SPRINT.
COUNTING THE WARMUP AND COOL DOWN, THE FULL SPRINT 8 WITH ALL 8 REPS IS 20 MIN.
YOU SHOULD BE RELEASING SIGNIFICANT AMOUNTS OF GROWTH HORMONE ON JUST TWO REPS. GROWTH HORMONE RELEASE BEGINS EARLIER IN THE PROTOCOL, BUT IT’S AT THE 16 TO 20 MIN MARK THA THE BODY REALIZES A SIGNIFICANT RELEASE OF GROWTH HORMONE WHICH CONTINES TO ELEVATE EVEN AFTER THE WORKOUT IS OVER. THE MOMENT THE CARDO IS OVER AND THE BODY TEMPERATURE GOES DOWN, THE CALORIE BURNING IS OVER.
SPRINT 8 SUPRESSES THE HUNGER HORMOE, GHRELIN.
THE REPETATIVE FORM OF EXERCISE LEADS TO AN ADAPTIVE RESPONSE. THE BODY BEGINS TO BUILD NEW CAPILLARIES. AND IT IS BETTER ABLE TO TAKE IN AND DELIVER OXYGEN TO THE MUSCLES. THE MUSCLES, IN TURN, DEVELOP A HIGHER TOLERANCE TO THE BUILDUP OF LACTATE, AND THE HEART MUSCLE IS STRENGTHENED.
DON’T LET YOUR BODY PACE.
WHAT TO TAKE PRE-SPRINT 8:
2 GRAMS OF L-GLUTAMINE WILL PROVIDE A BENEFIT BY FACILITATING THE RELEASE OF GROWTH HORMONE.
BAKER’S BITTERSWEET 85% (OR GREATER) DARK CHOCOLATE AS IT CONTAINS ROUGHLY 30 GRAMS OF EPICATECHIN. EPICATECHIN ENHANCES EXERCISE CAPCITY
A BANANA TO PRELOAD AN REDUCE EXERCISE INDUCED HYPOGLYCEMIA.
July 10, 2022
If you want to know how to lower your Triglycerides, your A1C then this book tells you how to follow a plan to make that happen. This book explains how to really lose weight in 20 minutes or less. This book explains this plan well. Its up to the reader to follow.
March 23, 2023
I was loaned a copy of this book because I asked a fitness director/instructor/guru about it. I will be trying the concept as described in the book as I have no reason to believe that it isn't based on sound research. Of course we all know that research can be slanted toward the desired outcome but in this case I'm not concerned as I will be happy if it helps improve my speed even if it doesn't improve my aging. The reason for the 2 star rating is that it was painful to read. I can honestly say that I have never read anything as repetitive as this before. (And I read a lot of nonfiction as well as fiction.) I actually set it aside for well over a year because I couldn't tolerate the lack of editing. I finally toughed my way through, figuring the pain was step one of a new workout routine.
Displaying 1 - 3 of 3 reviews