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how to incorporate sprints into a powerlifting routine
Posted on 8/7/19 at 1:36 pm
Posted on 8/7/19 at 1:36 pm
squats + deadlifts 2x/week (monday, thursday).
Would like to get sprints in 2-3x/week, but if I sprint within 2 days of a squat session, my lifts suffer tremendously.
Anybody successfully incorporated sprints into their routine?
Would like to get sprints in 2-3x/week, but if I sprint within 2 days of a squat session, my lifts suffer tremendously.
Anybody successfully incorporated sprints into their routine?
Posted on 8/7/19 at 1:44 pm to Finn
When I incorporated sprints, it helped my overall strength/conditioning way more than I expected it. I liked to do them 3 times a week with one day falling on leg day. Not the most in depth advise, but honestly you grind through the pain when its a day or two before and it'll get easier. I have been wanting to start doing them again.
Posted on 8/7/19 at 2:02 pm to Finn
quote:
Would like to get sprints in 2-3x/week, but if I sprint within 2 days of a squat session, my lifts suffer tremendously.
I used to counter this by adding them at the end of a squat day. That way, I had identical recovery periods, just a bit more to recover from.
Posted on 8/7/19 at 2:16 pm to Finn
I would just roll with a prowler or sprint after the workout.
I think wendler has a conditioning section in the powerlifting 5/3/1 called 3/5/1 or something like that
I think wendler has a conditioning section in the powerlifting 5/3/1 called 3/5/1 or something like that
Posted on 8/7/19 at 2:39 pm to Finn
If you're following a powerlifting schedule you'll want to take off 25 minutes between sprints and stretch that workout as long as you can.
Posted on 8/7/19 at 5:31 pm to Finn
What’s the goal, speed or conditioning?
Consider at least some hill repeats vs sprints; easier to recover from and much less likely to injure.
Consider at least some hill repeats vs sprints; easier to recover from and much less likely to injure.
Posted on 8/8/19 at 10:43 am to LSUfan20005
quote:
Consider at least some hill repeats vs sprints; easier to recover from and much less likely to injure.
I second the hill sprints. They're easier on the knees. The good news is that if your gym has a treadmill, you can do inclined sprints on that.
eta: From Jim Wendler
quote:TNation
Incline Treadmill Sprints
This is by far my favorite winter conditioning tool. Since most people train in commercial gyms, it's very easy to prescribe. Running treadmill sprints is also easy to do.
1.Turn on treadmill.
2.Ramp up the incline as far as it can go.
3.Start at 6 miles/hour.
4.Run for 15 seconds.
5.Hop off treadmill (feet on the sides of the belt) and rest for 45 seconds. During the rest period increase speed .5 mph.
6.Repeat until you get to a speed that is challenging for you.
7.Do this 20-30 times.
Incline treadmill sprints have a great built in warm-up (starting at a lower speed) and allow you to adjust the speed for your conditioning and speed level. It's very easy on the knees and hard on the lungs. Plus, you can do more work in 20 minutes than people who fart around for an hour.
A good option is doing these with a partner – he rests/you go. You can be a little more lax on the rest times than what I listed as it doesn't matter that much. The key is to run the sprints without taking too much rest in-between.
This post was edited on 8/8/19 at 10:59 am
Posted on 8/8/19 at 11:46 am to Finn
I do HIIT sprints 3 times/week. I'll run at 8.4MPH for 30 seconds and rest 5 seconds. I'm up to 18 intervals. I used to do 30 sec run and 10 second rest , but I challenged myself to the 30/5. I'm gased afterwards and only takes about 11 minutes
This post was edited on 8/8/19 at 11:47 am
Posted on 8/8/19 at 12:38 pm to boxcarbarney
quote:
7.Do this 20-30 times.
I do incline treadmill sprints doing 30 seconds running/30 seconds rest for 20 minutes and am absolutely gassed after 20 times. 30 would kill me and I am in pretty good cardio shape. Highly recommend this for cardio.
Posted on 8/8/19 at 2:01 pm to Finn
post deadlift workout and Saturday morning. I would also use THE PROWLER or like apparatus as it will only enhance your power
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