I want to lose weight to get into a certain weight class and I don’t want to constantly watch what I eat? I want to do some sprints, like maybe 10 times 50 yard sprints(this is just an example). Will I be taking a chance of losing strength or my muscles becoming more like slow twitch fibers since I am doing some aerobic work, even though the aerobic work is sprints?
Get a sled and incorperate a GPP_WARMUP and watch your diet would be a much better idea…big martin
sprints are considered anaerobic. perfect. TC has an article about sets of 25 yards. They could be beneficial for hamstring strength. Rope-pulling and as big martin said sled dragging are also top ways to increase GPP.
Just keep the sprints short enough. I did some sprints this summer and they didn?t have any negative effects on my squat. If I run for a longer distance, my squat poundage will come down.
Ditto what Tenu said. When I went back to running over 20 miles a week, my squat dropped drastically.
If you are training for a sport that requires you to sprint, it is a good idea to sprint. However if you are a powerlifter i think it is a wasted effort. For one it stresses the CNS which your training already does, so it could lead to longer recovery times. Secondly sprinting places an incredible amount of stress on the joints and i would say you should save your joints for the heavy lifting. Big Martin is right, if you want to improve GPP buy a sled, i have truly been amazed by the improvements i have made in the last three weeks of using a sled i have gained 6 pounds, added a inch on my thigh and a half inch in my arms and i am currently drug free. I am also in better shape. The sled is also good because it doesnt tax the CNS. I use a program of forward and backward walking along with rope pulls with the sled for the upper body.
OGuard,
How many days are you dragging the sled? What weight are you using? Those are great gains.
But I’m not wanting to gain weight, I’m wanting to lose weight so I was wondering if sprinting would be a good idea, I can always do less sets of my squats so my CNS does get overtrained.
Sprinting a couple of times per week has never gotten in the way of my strength gains… though I generally do them right after a leg workout so I dont cut into their rest days.
how many days/hours should be put between a sprint workout (IBUR, 400m or 100m sprints) and a squat or deadlift workout? i train for strength, not maxes, in case thats relevant. thanks ppl
I’m with bigmartin on this one… check out his training log and see how he warms up.
if your into powerlifting specifically listen to ryno and big martin… they know best…
If you are like training for strength and want to get your bf down then i say stick wiht the sprints
Well, the first question to ask is what sport are you training for? That is what will dictate your approach. That being said, look at it this way:
1.)Sprinting (short distances <60m for most) targets fast twitch fiber and improves rate of force development.
2.)Heavy weight training targets fast twitch fibers (especially when using CAT).
3.)Training for maximal strength in a given lift (if that is your goal) requires both strength and speed of movement (a la Westside).
4.)Thus, the obvious combination would be to perform sprints on the day you do dynamic work (if you follow that type of program), or on the day of your squats, or 48 hours after and before the day you perform your squats.
Lastly, be mindful that sprinting is hard on your CNS and can be hard on the joints and tendons if you are not used to that sort of activity, so ease into it…say with 3 or 4 by 30m with only about 80% effort and build up reps. Hope that helps.