5x5 and sprints? MADCOW!! MOOO!!!!!

[Gobus]

Hey madcow, wondering on how you would fit sprint work in the 5x5? I was thinking of doing 8-10 sprints, each 100m. I would do them on 2 of my off days, and once in the evening of the 5x5 day(light squat day). How would you incorporate them? Thanks.

Note: Unfortunately, losing the sprints is not an option, so no low intenstity cardio for me

 

[Madcow2]

Do they all have to be 100m? Are you required to run at 100%? Are the days negotiable at all? I favor interval sprinting but it can be fairly taxing so a lot of this depends upon your conditioning level and your tolerances.

 

[needtogetaas]

I just started the 5x5.fore biginers ben a while since I last worked out.I used to run 5 miles a day and would like to do some running is that ok and when should I do it

 

[Madcow2]

It depends on your goals but sprinting is a far more similar stimulus to weightlifting and hands down more effective for fat loss. Constant pace for long distance or time requires the intensity to be too low (i.e. if 100% intensity is your best 30m sprint then 45% intenisty is your best 5 miles). Interval training tends to be the most useful but you don't want to overdo it. There are a lot of good sprinting programs out there / sub maximal runs are also very good so you could do a longer sprint at a margin below top capacity which will be less strenuous and not tear you down as much. You can do intervals on a stationary bike, eliptical, swimming, whatever, just use time or distance to break them up.

 

[Gobus]

Do they all have to be 100m? Are you required to run at 100%? Are the days negotiable at all? I favor interval sprinting but it can be fairly taxing so a lot of this depends upon your conditioning level and your tolerances.

They are either 100m or 400m, and running should be 100%, but I can knock it down to around 90% if need be. I plan to run 100m with a run:rest ration of about 1:10. So 10 seconds of sprinting will earn me 100 seconds of rest until the next interval.

 

[Madcow2]

gotcha - I figured from your description that someone else was determining your regimine and schedule. Go ahead and do it. Just track your lifts and hopefully you have enough conditioning that this won't beat you up too badly. If your lifts start dropping down consistently (i.e. not just a bad workout but a few in a row) you are overloaded and will require deloading.

 

[Gobus]

gotcha - I figured from your description that someone else was determining your regimine and schedule. Go ahead and do it. Just track your lifts and hopefully you have enough conditioning that this won't beat you up too badly. If your lifts start dropping down consistently (i.e. not just a bad workout but a few in a row) you are overloaded and will require deloading.

Thanks. Do you recommend 2 sprints on my off days only, or should I add a 3rd session in the PM of my light squat day?

 

[Madcow2]

You are asking me to judge your conditioning level. It's impossible. You are the only one who can even hazard a guess. Since there is a lot of doubt I'd opt for 2 sessions and see how you do over the loading period. The real issue is the final 2 weeks and not getting too fatigued before that point. There is just no way I can help you with that on a text forum.

 

[Gobus]

You are asking me to judge your conditioning level. It's impossible. You are the only one who can even hazard a guess. Since there is a lot of doubt I'd opt for 2 sessions and see how you do over the loading period. The real issue is the final 2 weeks and not getting too fatigued before that point. There is just no way I can help you with that on a text forum.

You can if you believe in yourself. J/K. 2 sessions it is then. My conditioning is really high thanks to me doing 6 day a week Arnold splits(young and dumb). But I did gain 30 lbs of muscle, and my conditioning is really good. I can endure brutal workouts thanks to that. Thanks for all the help madcow, you are real asset to this forum.

 

[coolcolj]

80-100% intensity sprinting is very CNS draining, why load and sprint maximally?

suicide...

you have been warned

 

[Madcow2]

80-100% intensity sprinting is very CNS draining, why load and sprint maximally?

suicide...

you have been warned

I don't think he has a choice. It seems like he is involved in another sport or something from his response above, which I guess means it's part of the program. 10x100m at at 100% 3x a week is a lot though but who knows. He'll either handle it or he won't and if his lifts dip he'll know to unload the weights (I assume he won't have the option of cutting the sprinting). I guess not enough people are planning their weight training seasonally around competition and their sport. But what can you do.

 

[Gobus]

I don't think he has a choice. It seems like he is involved in another sport or something from his response above, which I guess means it's part of the program. 10x100m at at 100% 3x a week is a lot though but who knows. He'll either handle it or he won't and if his lifts dip he'll know to unload the weights (I assume he won't have the option of cutting the sprinting). I guess not enough people are planning their weight training seasonally around competition and their sport. But what can you do.

You are correct madcow. I am unable to cut sprints from my routine due to the fact that I am training for various fighting competitions, and one of my trainers has made this mandatory. He found my anaerobic endurance to be lacking, and if I won't do at least 100m sprints, he won't train me. He's a hard ass, but he produces a lot of great fighters. I'm not currently training for martial arts, as he told me I should bring up my anaerobic endurance through sprints(best way he says), then he will begin my training soon after. I did low intensity cardio for too long and my endurance suffered for it. I figured the 5x5 was made for athletes, so it wouldn't hurt too much. They go through more rigorous routines than me, in addition to weight training.