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how to incorporate sprints into a powerlifting routine

Posted on 8/7/19 at 1:36 pm
Posted by Finn
Member since Aug 2012
724 posts
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?
Posted by JGood
Baton Rouge
Member since May 2016
795 posts
Posted on 8/7/19 at 1:44 pm to
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 by Rep520
Member since Mar 2018
10476 posts
Posted on 8/7/19 at 2:02 pm to
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 by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22387 posts
Posted on 8/7/19 at 2:16 pm to
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
Posted by Adam4848
LA
Member since Apr 2006
19511 posts
Posted on 8/7/19 at 2:39 pm to
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 by LSUfan20005
Member since Sep 2012
9015 posts
Posted on 8/7/19 at 5:31 pm to
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.
Posted by boxcarbarney
Above all things, be a man
Member since Jul 2007
24451 posts
Posted on 8/8/19 at 10:43 am to
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:

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.

TNation
This post was edited on 8/8/19 at 10:59 am
Posted by TechDawg2007
Bawville
Member since Nov 2007
32352 posts
Posted on 8/8/19 at 11:46 am to
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 by MWP
Kingwood, TX via Monroe, LA
Member since Jul 2013
10789 posts
Posted on 8/8/19 at 12:38 pm to
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 by elcid
Band Camp
Member since Mar 2007
3036 posts
Posted on 8/8/19 at 2:01 pm to
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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