Sprinting, Weight Lifting, and Recovery

    Posted In: Training Theory

        • Participant
          Isaiah Miller on March 24, 2011 at 6:41 am #17460

          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

        • Participant
          Eric Broadbent on March 24, 2011 at 9:17 am #106758

          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.

        • Participant
          Isaiah Miller on March 24, 2011 at 2:02 pm #106766

          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?…

        • Participant
          Derrick Brito on March 24, 2011 at 2:14 pm #106767

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

        • Participant
          Linas82 on March 24, 2011 at 4:31 pm #106768

          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.

        • Participant
          Isaiah Miller on March 24, 2011 at 4:33 pm #106769

          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

        • Participant
          Isaiah Miller on March 24, 2011 at 4:43 pm #106770

          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…

        • Participant
          Linas82 on March 24, 2011 at 5:29 pm #106773

          [quote author="Linas" date="1300964502"]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…[/quote]

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

        • Participant
          star61 on March 25, 2011 at 1:24 am #106778

          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

        • Participant
          Isaiah Miller on March 25, 2011 at 2:59 am #106783

          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

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