Hopefully, you’ll never be attacked by a bear, but if you are, you’ll want to be fast on your feet.
This workout will help — a maximum velocity blast that will build your speed, endurance, and bear-dodging abilities. Give it a shot. All you need is a patch of level ground and a couple of markers ten yards apart.
The “Bear Attack” Workout:
Set up two markers approximately 10 yards apart (30 feet/9.1 meters). When you’re ready to begin, start a timer.
- On Odd Minutes: Do 4 Shuttle Sprints
- On Even Minutes: Do 2 Shuttle Bear Crawls
After each set of shuttles, rest for the remainder of the minute. For maximum effect, go as fast as possible during each shuttle.
- Beginners: Go for 10 minutes
- Intermediate: Go for 16 Minutes
- Advanced: Go for 20 minutes
To perform a 10-yard shuttle sprint: Run ten yards, touch the ground, and run the ten yards back. This is one shuttle. Continue until you’ve done four shuttles total, and then rest for the remainder of the minute. Ten yards is a short distance with a very rapid turn, so focus on accelerating as hard as possible out of each turn.
To perform a 10-yard bear crawl shuttle: Start on all fours, palms and balls of the feet in contact with the ground. When your left hand moves forward, your right leg moves forward simultaneously (and vice versa). Crawl out to the ten-yard line, turn, and come back. This is one shuttle. Do one more, and then rest for the remainder of the minute.