How much will an athletes training suffer if he does his lifting session a couple hours (3-4) before he does his sprint workout?
Lifting Before a Workout
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Participant
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Participant
How much will an athletes training suffer if he does his lifting session a couple hours (3-4) before he does his sprint workout?
It may or may not affect a certain athlete, but at the end of the day everything is supplementary to sprinting. Sprint first workout later.
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Participant
I think it also depends on the lifts. If some heavy squats and lunges are incorperated then 3-4 hours later the athlete is going to still be feeling it and performance for practice will decrease but if it was just some upper body and olympic lifts and the athlete was use to doing this prior to sprinting you might not see much if any of a decrease in performance. I have heard that 5 or 6 hrs rest would be better if heavier weights were done before sprinting. We did this during indoors of my college program and I didn’t mind it at all because it meant after our 6 or 7pm sprint practice we were done and didn’t have to worry about an hrs worth of lifting. First week or two it was a little weird on the legs but eventually we got use to it and I feel like it was the best option considering the late practice circumstances.
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Participant
I would never want to do that but if I had to I would only lift first on a day when sprint workout intensity is low. Still, I think being fatigued from lifting will likely cause bad form and hurt the muscle memory for proper technique.
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Participant
First year out of college I lifted at 630am and sprinted at 5pm. I wasn’t doing anything horribly hard in the weights, 3-4 sets of oly, 3 sets of a squat, bench and some plyos, but I always felt great for the sprinting
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Participant
Also depends on timing. I usually sprint and go straight into lifting, but on days that I have the time, I prefer to lift in the morning (fires the system up – and also load is slightly lower, bc you just can’t do as much early in day) and then run in evening.
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Participant
Matt,
How much percentage wise on average would you say you have to give up working out that early in the morning? Guessing it wouldn’t be more than 5% but just trying to get an idea. Also how much do you do to warmup for olympic lifts assuming you start off with them. -
Participant
i think its ok to lift before training, just get the intensity right. i would not have a problem with 3×5 back squat at 85% 1rm followed by 5x60m sprints. The activation/Stimulation of the CNS and muscle groups would provide a positive training adaptation. The main thing is to get the intensity and rest periods correct, close to max efforts with 3-5 min rest between sets and sprints. In the past ive also done complexes with back squat and short sprints. I find it works quite well in the transition between a strength and power phase.
But its also important to stress that if form and technique starts to fade its time to go home.
These sort of strength and acceleration methods have a place but i wouldn’t do it too often its just a new different stimulus for the CNS.
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Participant
Matt,
How much percentage wise on average would you say you have to give up working out that early in the morning? Guessing it wouldn’t be more than 5% but just trying to get an idea. Also how much do you do to warmup for olympic lifts assuming you start off with them.I’d say 4-5% if doing lifting first – ie – 10-15 lb for most of my lifts. 3% or so impact (.1-.12) for 30m on sprints if sprints in AM. If lifting after sprinting (what I normally do) – sprints off by 2-3% and lifts off by 3% – when compared to doing either as a solo session in the afternoon. If I lift first then sprint (in AM) – lifts off by 4-5%, sprints off by 3-4%.
If I lift early and spring PM – Lifts off 4-5%, sprints at 100%.
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