If I wanted to start some sprint work once a week in a WSB program, where would I put it? I need to lose a little baby fat and my conditioning is horrible. I don’t have a sled yet, and I like running sprints, like 100-200m. What is everyone’s suggestion?
I used the westside template for my summer workouts when i played college football. i’d work out M,W,F,Su and all my agility, sprint work, etc. were performed T and Thur. This worked out great for me and never had any issues with recovery.
just like moosse said 2 off days a week…bm
What Moose said. I am doing westside and to lean up I have been using CT’s Interval Running program on Tue and Thur and it seems to be working fine without affecting my training. I would just keep it under 15min…
BigDog,
Hell of an idea. I’m emplying it myself and have been for the past few weeks. I’ve been sprinting on the off days. 2 or 3 times a week depending on how I feel.
I’ve been running 100s. Currently up to 8 of them. I take a breather in between each run. This is the same strategy I employed before. I should cut up pretty fast doing this. Keep me posted.
Since it doesn’t sound like you’re a strength and power athlete per se you could do what I did. Call me crazy but seriously… I lost all my baby fat by bringing my work capacity through the roof out of necessity. I have had no car for two weeks (with no reason to believe that I’ll be able to drive for a LONG time). So I’ve been riding my road bike everywhere. That means 100 miles a week on the bike. Since my lower body is getting the workout of its life I decided to bring up the work capacity of my upper body with bodyweight movements, bands, and the sled. I’ve been sprinting (low volume… sprints under 60m) twice a week and lifting three times a week using a Pendelum-esque approach. Watch your diet and you’ll lean out in no time. The first week or so stuff yourself and make sure you get good sleep. Otherwise you will be fucked. I’m dropping under 181 even though I’m eating like a pig.
I have a meet in late August, so I don’t want to mess up my strength levels too much. Well, I posted this and then saw the new article by DeFranco lol. I need to gain about 10lbs LBM and knock off 3-5lbs fat, so his program might be the ticket! I’m hoping to weigh in at 242 in August and then stuff the weight class and lift at 250.
Yea I’m all over the DeFranco program as well.