If i were to do 12, 100 yard sprints , 3 days a week, after an hour long lift, would that be sufficient enough to burn fat and keep my cardio health in top shape? what are some of your sprint workouts to get leaner, and keep my heart strong in the offseason ( heavyweight wrestling).
I do intervals after lifting, usually sprint 60 sec/walk 60 sec for 10 sets. A few times a week doesn’t seem to affect lifting - I do a 3 day a week split. Then I follow up with slow, leisure pace walking to cool down for as much time as I have left which is only about 10-20 mins before having to go to work. One thing I look for is the burnt out feeling - if so then I’ll back off on sprints till I feel fine.
Losing fat? That comes from diet. Weight lifting does create a caloric deficit/burn but it’s not significant enough to out train bad food choices. Use your diet to lose fat, use your training to create the right environment in your body for the fat loss to occur (hormones, metabolism balance).
Two time a week, three times a week max But this will also depend on your other training. I prefer to do conditioning on days Im not t the gym and I try and keep them as far away from leg day as I can.
tweet
I’ve never wrestled, nor have I ever been in “contest” shape or anything like that, but 12 seems like a lot.
You could look into making some of those sprints form based, ie. 1-2 sprints focusing on stride length, 1-2 on driving elbows back, 1-2 on driving hands forward/up, before your all out sprints.
I would separate it from lifting days as well
Not sure how many times you go to gym but when im doing 2 conditioning sessions a week (Hill sprints & prowler), i like to cut volume & intensity on the lower body assistance day (WS4SB) or tend to burn