Help with sprints real quick.......

[110%]

my training partner and I are going to start incorporating sprints into our training routine for both cardiovascular/fat loss purposes as well as muscle growth for the legs. with this i have afew questions

*what kind of program would you recoomend to start out with, just say 5 sets of 100meter sprints with 2 min in between each set (including stretching, warming up) or i also read a program outlined in a post by Lord Suston, here is the quote of it....

"run 4 100m sprints
run 2 50m sprints

try for 2 minutes in between each sprint, after a week lower the time to 90sec after another week lower the time to 1min... the week after add another 100m dash and 50m dash, do this untill you are sprinting 8x 100m and 50m x 6 by that time you should be pretty ripped"

which program do you think woudl work better to achive the purposes i listed in teh beginning?

*one last question, we train 5 days a week so we are going to do sprints on non training days, would you recoomend doing them once a week or twice a week (we are both natural and with sprints being an anabolic workout woudl you consider 2X a week overtraining along witht he weightlifting?)

all help is much appreciated, thank you

 

[110%]

already did a search...........anybody?

 

[endpoint]

Just started following this.......

http://www.t-mag.com/nation_articles/251run.jsp
(the interval training bit)


transformation of chris (who wrote the article and is a strength coach)
http://www.t-mag.com/nation_articles/256beast.jsp

 

[CobraUTAH]

endpoint, thank you so much for those two links. That's exactly what I was looking for. I've printed off everything from that article and plan to start the dieting soon. I want to bulk for a bit longer. Have you started his program to transform? Are you seeing results. How hard is it to adhere to? Is the diet costing a fortune in food and supplements? Basically give me a run down of how things are going for you, and if your following his program exactly or did you make some changes. I'm trying to figure out the OVT program of his right now. I've been using 5x5 for 9 weeks and love it. I'm afraid to change again but I feel it's necessary to follow his program. What do you think?

 

[PolishHammer1977]

When I start my sprinting routines I begin slow. I begn with 30 yard sprints. Next week 40 yards. So on and so forth. Start slow and will climb. Start too high and you WILL fall.

 

[endpoint]

I am not really following his transformation. I started doing the "anabolic diet" before this article came out. I lost quite a bit of weight. (around 10lbs)

His article led me too the "dont diet" plan which i have followed for just over a fortnight and im down 5lbs.

during the night hours I work in a deli with a nice boss. so i can do the no carbs buisness for free.

the no carbs or "anabolic" diet is pretty hard. more routine than anything (i find it hard to break my morning routine......also food is hard to cook at 4 in the morn)......also i like many carb based foods.

I am still getting stronger and have had good muscle gains on both diets.

supplements i use: Protein powder, multi vitamin, and some fish/flax oil.....nothing else

results.....yes week to week. I get people asking me what i have been doing all the time now.

I have nothing to do with his OVT program. but i like the look of it.

I dont think you will have to follow everything. Chris is a very smart boy and believe in anything he writes......
but nothing is written in stone. he would agree with that.

what are your stats now? what are your goals?