Currently following Westside for Skinny Bastards III. I’m having difficulties finding out the best way to incorporate sprints into my workout routine. My goal is to be able to run 1 mile in under 8 minutes and 1.5 miles in 12 minutes. Here is what it looks like:
Mon - Max Effort Upper Body
Tues - Dynamic Lower Body (Heavy Deadlifts)
Thurs - Repetition Upper Body
Fri - Max Effort Lower Body (Heavy Squats)
I tried adding them on lower body days but I’m not able to sprint and put in a decent effort after lifting for my legs. The only day I think I can add it is on Mondays and Saturdays (not sure how my legs would hold up the day after leg day) and Sunday is the second day after legs so that’s not a realistic option.
[quote]budreiser wrote:
I thought DeFranco had a template for ws4sb that involved running? I think it was on his website under ws4sb 3[/quote]
He does but I don’t like the set up. He has running 2 days before a max effort leg day and I tried that twice and it doesn’t work for me. There is too much running for me. I only want to run at most twice per week. Here is what his template looks like:
Mon - ME Upper
Tues - Running
Thurs - ME Lower and Running
Fri - Repetition Upper
Sat - Running
[quote]budreiser wrote:
I thought DeFranco had a template for ws4sb that involved running? I think it was on his website under ws4sb 3[/quote]
He does but I don’t like the set up. He has running 2 days before a max effort leg day and I tried that twice and it doesn’t work for me. There is too much running for me. I only want to run at most twice per week. Here is what his template looks like:
Mon - ME Upper
Tues - Running
Thurs - ME Lower and Running
Fri - Repetition Upper
Sat - Running
[/quote]
Is there any reason you couldn’t remove one of the three running days, or move the remaining two around as you see fit? I only run for warming up my lower body, so I don’t know if this is a good idea or not.
[quote]MarioX wrote:
Currently following Westside for Skinny Bastards III. I’m having difficulties finding out the best way to incorporate sprints into my workout routine. My goal is to be able to run 1 mile in under 8 minutes and 1.5 miles in 12 minutes. Here is what it looks like:
Mon - Max Effort Upper Body
Tues - Dynamic Lower Body (Heavy Deadlifts)
Thurs - Repetition Upper Body
Fri - Max Effort Lower Body (Heavy Squats)
I tried adding them on lower body days but I’m not able to sprint and put in a decent effort after lifting for my legs. The only day I think I can add it is on Mondays and Saturdays (not sure how my legs would hold up the day after leg day) and Sunday is the second day after legs so that’s not a realistic option.
Any suggestions?[/quote]
Why do you heave heavy deadlifts on a dynamic effort day? If you want to do sprints for speedwork, do them on the dynamic effort lower body day. Sprinting for speed and sprinting for conditioning are two very different things though. I would recommend something like this:
Monday: ME Lower + conditioning
Tuesday:
Wednesday: ME Upper + conditioning
Thursday:
Friday: DE Lower (short sprints and speed work with full recovery between sets)
Saturday: RE upper + conditioning
or:
Monday: ME upper + conditioning
Tuesday: ME Lower
Wednesday: conditioning
Thursday: RE Upper
Friday: DE Lower (short sprints and speed work with full recovery between sets)
Saturday: conditioning
You shouldn’t be sprinting balls to the wall every time. That’s just poor programming. Keep your speed work on your dynamic day. Do some hard sprinting 1-2 times a week with 1-2 easier conditioning sessions in there.