Joe DeFranco's Industrial Strength Show #522 How To Safely Reintroduce Sprints into Your Program & My 2 "Failed Careers" Outside the Fitness Industry
May 15, 2025
The host shares amusing stories about two unusual careers before his fitness journey, including being a goosebuster and a bouncer. He then transitions to training advice, presenting a step-by-step method to safely reintroduce sprints into your workout routine. This guide emphasizes injury prevention, starting with strength-building exercises like sled pushes and progressing to faster sprints. Tips on technique, warm-ups, and recovery are also highlighted, making it a must-listen for fitness enthusiasts.
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Joe's Goosebuster Story
- Joe DeFranco worked as a goosebuster chasing Canadian geese away with a trained border collie named Jack.
- One day, Jack accidentally killed a goose, which risked a $5,000 fine, leading Joe to secretly dispose of the goose.
Near Injury as Strip Club Bouncer
- Joe worked as a strip club bouncer and experienced a dangerous incident on his first night.
- A near attack with a frozen beer mug could have caused serious injury, making bouncing unsuitable for him.
Start Sprinting Slowly
- Reintroduce sprinting with very low volume, ideally 100-150 yards total split into short 10-20 yard sprints.
- Start slow with sub-maximal intensity and progressively increase effort to reduce injury risk.