Elitetrack: Sport Training & Conditioning

I was quite sure if I should have posted this in the sprints, recovery, or strength training section so I posted it here….

I am in my gpp phase of training and my main goal is to add more speed, power, and strength.
So on mon, wed, and fri I perform my high intensity training…I perform speed training 10-30 meters and I perform weightlifting exercises later that day…So I was wondering is it best for me to do both high intensity exercises on the same day so my body will have time to recover?...And at this point I’m not gonna add tempo for another 3 weeks because of to much caloric expenditure while i’m trying to add strength not lose weight…Comments please

By both exercises do you mean sprinting and lifting on the same day?  I am kind of confused.  If so then I would say yes do both on the same day.  Just remember that the tempo will also aid in your recovery as well.

Yes Sprint in the morning and weights in the evening…I understand tempo can aid in recovery but how can I take in enough calories to make sure my body recovers properly?...

How many calories do you think you need?  There should not be a problem with you eating enough…

Sprint in the morning and weights in the evening is a better option for overall recovery. Be carefull with doing it 3 times a week, you might be an individual for whom two times a week could be enough. If you eat normaly then doing easy tempo won’t interfere with muscle mass.

Derrick Brito - 23 March 2011 11:45 PM

How many calories do you think you need?  There should not be a problem with you eating enough…

I just wanna make sure I have enough calories to promote muscle growth…I’m 5"11 193

Linas - 24 March 2011 02:01 AM

Sprint in the morning and weights in the evening is a better option for overall recovery. Be carefull with doing it 3 times a week, you might be an individual for whom two times a week could be enough. If you eat normaly then doing easy tempo won’t interfere with muscle mass.

On monday I do 10m x 8 20m x6 30m x4 and some mid intensity plyos…On Wednesday I do 10m x 8 20m x6 30m x4 and 40m x 2…On Friday it’s just a plyometric day…Monday is upper body heavy and Wednesday Lower body heavy and Friday is just for the small body parts…Rotator cuff, wrists, and ankles/calves…

izzle1989 - 24 March 2011 02:13 AM

Linas - 24 March 2011 02:01 AM

Sprint in the morning and weights in the evening is a better option for overall recovery. Be carefull with doing it 3 times a week, you might be an individual for whom two times a week could be enough. If you eat normaly then doing easy tempo won’t interfere with muscle mass.

On monday I do 10m x 8 20m x6 30m x4 and some mid intensity plyos…On Wednesday I do 10m x 8 20m x6 30m x4 and 40m x 2…On Friday it’s just a plyometric day…Monday is upper body heavy and Wednesday Lower body heavy and Friday is just for the small body parts…Rotator cuff, wrists, and ankles/calves…

I would change Wednesday’s workout with Friday, so more recovery between sprints.

Current Schedule

Mon. a.m. 8x 10m, 6 x 20m, 4 x 30m
Mon. p.m. Upper Body Heavy

Wed. a.m. 8x 10m, 6 x 20m, 4 x 30m, 2 x 40
Wed. p.m. Lower Body Heavy

Fri. a.m. Plyometrics
Fri. p.m. Small Body Parts

Three pretty intense lower body sessions within about a 60? hour period with only 48 hours between sprint sessions. If you rearrange, as has already been suggested, your recovery will be improved for your second sprint workout. I also suggest swapping uppper and lower body workouts to give the lower body an entire day off, before the plyo session, for rest or tempo. Small Body Parts and Upper Body Heavy could be swapped without changing much in terms of recovery.

Suggested Schedule

Mon. a.m. 8x 10m, 6 x 20m,  4 x 30m
Mon. p.m. Lower Body Heavy

Wed. a.m. Plyometrics
Wed. p.m. Small Body Parts

Fri. a.m. 8x 10m, 6 x 20m, 4 x 30m, 2 x 40
Fri. p.m. Upper Body Heavy

star61 - 24 March 2011 10:54 AM

Current Schedule

Mon. a.m. 8x 10m, 6 x 20m, 4 x 30m
Mon. p.m. Upper Body Heavy

Wed. a.m. 8x 10m, 6 x 20m, 4 x 30m, 2 x 40
Wed. p.m. Lower Body Heavy

 

Fri. a.m. Plyometrics
Fri. p.m. Small Body Parts

 

Three pretty intense lower body sessions within about a 60? hour period with only 48 hours between sprint sessions. If you rearrange, as has already been suggested, your recovery will be improved for your second sprint workout. I also suggest swapping uppper and lower body workouts to give the lower body an entire day off, before the plyo session, for rest or tempo. Small Body Parts and Upper Body Heavy could be swapped without changing much in terms of recovery.

Suggested Schedule

Mon. a.m. 8x 10m, 6 x 20m,  4 x 30m
Mon. p.m. Lower Body Heavy

Wed. a.m. Plyometrics
Wed. p.m. Small Body Parts

Fri. a.m. 8x 10m, 6 x 20m, 4 x 30m, 2 x 40
Fri. p.m. Upper Body Heavy

Ok that makes sense…I will make changes next week…but what about the med intesity plyos on mon?...So for tempo would 100m x 10 x 2 with 30 secs rest between reps and 2 mins between sets at 75%/Extensive be sufficient