i just finished the first cycle and i ve got to say a big thanks to jim wendler for this unique program! my strength is going up and i feel so strong all the time! like i can bust through walls:P my experience is that one should not even think about putting additional exercises to the program for it is very hard!my current program is the following:
day 1
squat 5/3/1
A1 Dips 5x10
A2 DB Row 5x10
day 2
squat 3x5(weight is the same as the weight of the first squat session of the cycle only with no pr at the last set)
bench 5/3/1
chin ups 5x10
day 3
squat 3x5 (see above)
overhead press 5/3/1
deadlift 5/3/1
my problem is that i want to have some conditioning work in there too(might help me keep fat stores in check) and i love to sprint in the track which is near my gym, but its crucial that this sprinting does not halt my strength gains. When is the best time to do that? and what kind of sprints shoul i do? how many times a week?should i do this after the workouts? what volume should i go for, regarding sprinting?
Sprinting the straights and walking the curves is simple enough. Do it after your workouts for as many laps as feels right.
If you’re actually fit, 200m on/200m jog x 8-10 is my favorite as far as a pure fat-burner goes. The 200s would be done at estimated 800m race pace.
Since the full body template is 3x a week, you could add a 2-3mile easy run or weighted walk on Sundays to keep up with a more purely aerobic fitness, which will eventually improve your ability to incorporate more sprinting volume after you lift.
We’d have to know what kind of training history do you have in regards to running to really outline a plan. I find it very easy to add hills or 200s in after lifting, but I was also a middle distance runner in college. There’s a big aerobic base there. If you don’t have that base, just sprinting the straights and walking the curves on a 400m track for 2 laps or so might be all you need.
If strength is your main goal, then I wouldn’t do sprints as your conditioning with this template. As far as not getting fat while gaining strength, then eat enough for performance like Jim says, but don’t overeat. Also, do fasted walking in the morning outside for 45 minutes 3-5 days a week. The walking, coupled with full-body training, and eating for performance should give you what you need.
If you really want to sprint, then program a conditioning-focused block for 6 weeks after 6-12 weeks of strength focus.
[quote]JoeyWaters wrote:
If strength is your main goal, then I wouldn’t do sprints as your conditioning with this template. As far as not getting fat while gaining strength, then eat enough for performance like Jim says, but don’t overeat. Also, do fasted walking in the morning outside for 45 minutes 3-5 days a week. The walking, coupled with full-body training, and eating for performance should give you what you need.
If you really want to sprint, then program a conditioning-focused block for 6 weeks after 6-12 weeks of strength focus. [/quote]
Joey is right, btw. My post was under the assumption that you really, really wanted to sprint. If strength is indeed your goal, you can manage weight with diet & lower impact forms of cardio (walking, carries, ect.) It would take at least a couple of months to adjust to more intense conditioning before you can start focusing on strength again.
thank you guys so much for your answers! i see what you mean, maybe i should only walk 4 times per week for 30 minutes on my off days and manage my diet better, is there a place for sprints in the deload week? joeywaters by saying conditioning block what exactly do you mean? should i ditch the hypertrophy work(aka jackshit program) and just do sprints for 6 weeks? if i went on with the sprints i d go low volume like 5x60m @400m pace maybe twice a week with my spike shoes. do you think this would halt my strength gains and lead to plateau?
Have a nice day gentlemen!
Don’t sprint on your deload week. The purpose of the deload week is to deload EVERYTHING, not just make room for added stimulus by reducing the volume and intensity of the lifting.
Regarding the conditioning block, for example, you could find one of Jim’s Prowler Challenges and dedicate that 6-week block to the challenge. During this time your lifts will likely fall off a bit due to the conditioning. You won’t be getting weaker, just focusing your energy elsewhere. That’s why you want a dedicated block for the conditioning goal. You can’t get bigger, stronger, and conditioned all at once. Each of those desires must have its own specific goal and corresponding training block dedicated to that respective goal.
Ok then i ll definitely try the conditioning challenges and hope i am not experienced enough to not get weaker!thank you very much for your opinions, i really appreciate it!