Okay, I have had a long discussion with a friend and we have been trying to decide how the best way to include cardio into our lifting schedual. I am saying that we should do sprints and he wants to run for long periods of time.
Any thoughts or ideas or prior articles?
Your Goals in general and for this cardio??
What is your other training, diet etc.
These all have an effect on what you choose any and all cardio has its place dependent on these and other factors.
Phill
I just started a sprinting schedule, and I love it. My bodyfat has dropped from about 11.5% to about 8.5/9% as well as my athletic endurance which has gone up dramatically, all after about a 1.5 months.
My sprints consist of a short warm up jog of about a mile, 5 min rest, 10 mins of active stretching, then 4 sets of 5 minute 20 yard sprints with a 1 minute rest period between 5 minute sets.
1st set: an easy sprint at about 40% of full potential. sprint down, walk back, hit line, sprint again,etc. non stop for 5 min.
2nd set: this set is at about 70% all other conditions the same
3rd set: increase to 90% output, all other conditions the same
4th set: 90% output, all conditions remain the same, until 2:30 of this set. At 2:30 increase to easy jog between 90% sprint.
increase in small increments as you progress. alterations to the set and duration of set can be adjusted as well.
It just works best for me and my goals at this time. Also, variations on sprints are in my future to include bear crawl sprints in place of jogging back.
You can get crazy with it and get a lot out of it…unless of course you’re training to be a long distance runner, then just scratch everything I just mentioned and run with your buddy for 10 or 12 miles.
Good timing, I’ve been considering sprinting as well. I currently am training the olympic lifts but my endurance really sucks from a lot of smoking in the past and not doing any real conditioning work.
I don’t see a purpose in doing five mile runs, and I think sprints will work well. I just have a few questions about how to implement these with an olympic weight lifting program.
Any help would be greatly appreciated.
~ Chris
[quote]MisterAmazing wrote:
Good timing, I’ve been considering sprinting as well. I currently am training the olympic lifts but my endurance really sucks from a lot of smoking in the past and not doing any real conditioning work.
I don’t see a purpose in doing five mile runs, and I think sprints will work well. I just have a few questions about how to implement these with an olympic weight lifting program.
Any help would be greatly appreciated.
~ Chris[/quote]
Check out rosstraining.com he uses a drag sled/pull for part of his cardio work. Not only does it help you cardiovasvulary it will help with your strength also.
[quote]beesarro wrote:
I just started a sprinting schedule, and I love it. My bodyfat has dropped from about 11.5% to about 8.5/9% as well as my athletic endurance which has gone up dramatically, all after about a 1.5 months.
My sprints consist of a short warm up jog of about a mile, 5 min rest, 10 mins of active stretching, then 4 sets of 5 minute 20 yard sprints with a 1 minute rest period between 5 minute sets.
1st set: an easy sprint at about 40% of full potential. sprint down, walk back, hit line, sprint again,etc. non stop for 5 min.
2nd set: this set is at about 70% all other conditions the same
3rd set: increase to 90% output, all other conditions the same
4th set: 90% output, all conditions remain the same, until 2:30 of this set. At 2:30 increase to easy jog between 90% sprint.
increase in small increments as you progress. alterations to the set and duration of set can be adjusted as well.
It just works best for me and my goals at this time. Also, variations on sprints are in my future to include bear crawl sprints in place of jogging back.
You can get crazy with it and get a lot out of it…unless of course you’re training to be a long distance runner, then just scratch everything I just mentioned and run with your buddy for 10 or 12 miles.[/quote]
how many days a week did u do this, and also great job
tempo runs at 70 percent works pretty well
100 yards for 3 sets of 5 with 100 yard walks between reps and 5 mins rests between sets should be good. It should take about 25 mins a session. Ab works between sets is a good idea too.
I look fwd to my weekly sprint session because it keep me lean, provides a nice endorphin boost, and it’s completed in less than 30 minutes including warmup.
For me though, sprints are taxing on the CNS; during weeks of heavy squats/DLs, my body prefers the jump rope.
[quote]MisterAmazing wrote:
Good timing, I’ve been considering sprinting as well. I currently am training the olympic lifts but my endurance really sucks from a lot of smoking in the past and not doing any real conditioning work.
I don’t see a purpose in doing five mile runs, and I think sprints will work well. I just have a few questions about how to implement these with an olympic weight lifting program.
Any help would be greatly appreciated.
~ Chris[/quote]
I wouldn’t sprint on recovery days, because sprinting is very CNS intensive. If you sprint before lifting, I would keep the volume pretty low so you’re not completely worn out. If you’re training OLY lifts and want to incorporate some sprinting you could go . . .
Day 1: Clean and Jerk + other work
Day 2: rest
Day 3: Sprints and some accessory work
Day 4: rest
Day 5: Snatch + other work
Day 6: rest
repeat
With respect to the original question, I would say tempo work would be better than sprints. I like how digitalairair outlined it.
[quote]mrl179 wrote:
beesarro wrote:
I just started a sprinting schedule, and I love it. My bodyfat has dropped from about 11.5% to about 8.5/9% as well as my athletic endurance which has gone up dramatically, all after about a 1.5 months.
My sprints consist of a short warm up jog of about a mile, 5 min rest, 10 mins of active stretching, then 4 sets of 5 minute 20 yard sprints with a 1 minute rest period between 5 minute sets.
1st set: an easy sprint at about 40% of full potential. sprint down, walk back, hit line, sprint again,etc. non stop for 5 min.
2nd set: this set is at about 70% all other conditions the same
3rd set: increase to 90% output, all other conditions the same
4th set: 90% output, all conditions remain the same, until 2:30 of this set. At 2:30 increase to easy jog between 90% sprint.
increase in small increments as you progress. alterations to the set and duration of set can be adjusted as well.
It just works best for me and my goals at this time. Also, variations on sprints are in my future to include bear crawl sprints in place of jogging back.
You can get crazy with it and get a lot out of it…unless of course you’re training to be a long distance runner, then just scratch everything I just mentioned and run with your buddy for 10 or 12 miles.
how many days a week did u do this, and also great job[/quote]
Thanks Bro. I do it every tuesday and thursday morning, right now. once I get to six sets at a pace that I’m starting to get complacent in, I plan to drop it back down to four, maintain a higher intensity, and up it to three times a week then work up from there. Plus, like I said throw in bear crawls somewhere…
My workout program is crazy, but works for me. Three day split. chest/back. Arms/Shoulders. Legs. Repeat. 6 days a week. Abs everyday, heavy incline and weight low rep/high rep ball.
Wanting to add sprints to add to overall training. I am into powerlifting and have decent strength. Have a couple of records so not worried about that training.
Respectfully,
Anthony
I do weightlifting 3X per week.
Tuesday and Thursday, I do this sprint session:
6 to 9 100 yard sprints; 2 minutes between each sprint.
You’re finished in 20 minutes, your GH and testosterone are higher, whereas with long distance, well, not the same can be said.
For high volume endurance workout, I do sex and, believe me, I never miss a workout 