Wanting to add sprints to a four days a week program. Feeling a little too slow recently and want to rectify the situation. Currently Monday is Lower, Tuesday Upper, Wednesday Rest, Thursday Lower, Friday Upper, weekend is for rest. Wondering what the best day would be to add them? Not really wanting to sacrifice having two leg days because my legs shrink quickly.
I currently follow exactly the same gym routine you do & I do sprints on Saturday - gives my legs 48 hours to recover from Thursday leg session & then 72 hours to recover from sprints before Tuesday leg session.
If you’ve not sprinted before start gently & make sure you are extremely well warmed up. Not matter how well conditioned you are sprints are incredibly taxing & it’s easy to get injured. I’d start out doing something like 40/50 metres no more than 10 times, but before beginning jog for 5/10 minutes & make sure your groin & hamstrings are nice & loose - sideways jogging is good for groin & walking lunges good for hamstrings I find.
How far are you trying to sprint? If it’s just conditioning work, no harm in doing them at the end of your lower body day. Just do 15-20 minutes of hill sprints and call it a day.