How to fit Sprinting/Plyometrics into your routine

[edgecrusher]

If you perorm them 4-6 hours previous to your lifting, you can go at full intensity. You can do them after, as well again, I recomend the 4-6 hour gap.

 

[SlavikHavik]

Thanks Ill give that a shot.

Also could your reccomend a good olympic lift to put in as accsessory work in either my DE squat or bench day, or both

And any suggestion on how many sprints i should be doing when i am sprinting?

 

[edgecrusher]

Given the nature of the olympic lifts, I would use them as your primary movement of a workout. They are far to technical and demanding to utilise later on in the session, to do so would be both counter productive and physically dangerous.

If you do choose to employ some oly lifts, then I would recomend some high pulls on DE squat day. For upperbody, you could use a push press.

AS far as the sprints, i would try to keep my sessions under 45 minutes. I do not know what type of sprints you are talking about, (ie HIIT, tempo work, specific endurance.)

 

[SlavikHavik]

okay, so i might mix up high pulls for a few weeks, with box squats (with chains). On DE squat day

Well as far as the sprint training goes, i really dont know anything about it. But my goal out of this whole program is to get my time for the 100m up, as well as my vertical. Any suggestions?

 

[edgecrusher]

Now we are talking about a very broad topic. There are a few different techniques to increase what you are talking about. I would recomend you visit charliefrancis.com . they have a ton of info, and you can purchase some of Charlie's books.