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sprint intervals again
- Thread starter ZGzaZ
- Start date
Zander1983
New member
Absolutely. You've picked a nice work : rest ratio, though I'd be tempted to increase it to 30/90 or 20/60. By doing that, the intensity of your sprints will be much higher and your workout more productive. As your conditioning improves, you can drop the jogging portions or add more intervals.
Twice weekly isn't too much at all, on top of a 3-4 day lifting split and a good diet.
Twice weekly isn't too much at all, on top of a 3-4 day lifting split and a good diet.
ZGzaZ
New member
spatts, glad to hear it...should i take in EXTRA cals on sprint days? and what do you guys say about sprinting on lifting days, I think i'll stick to non training days, but if i did on a training day would it hinder progress? and yes, I run a 4 day split with close to 4000 cals daily.... 6'0 181lbs 8% ...
I treat sprints AS weight training...it burns muscle glycogen for fuel, just like lifting. So, treat it like a session in the gym. Eat for it, recover for it, etc. If you're trying to gain strength, like for a squat, you may not want to do these very often or close to a meet. If you're just looking for ways to grow, add speed, etc...then I would give ample recovery time between leg work, and sprinting. Just like you wouldn't train legs twice back to back. Also might want to keep it from being too close to shoulder/upper back work...can't run fast without arms. The shoulders are key, and get alot of work. 
ZGzaZ
New member
my diet is different daily, i dont eat tons of the same stuff like most people i see post their diets...but heres the average day type deal:
9 or 10am:
1 cup oatmeal
2 scoops pro-rated protein shake (56g) in 2 cups 2% milk w/flax
1-2 bananna or other fruits
12pm:
can of tuna, on ritz crackers
2 cups milk
1:30: (post workout)
2 scoops pro-rated protein shake (56g) in 2 cups 1% milk
8-12 ounces chicken breast 99% lean
1 to 1 and 1/2 cups sweet potatoes w/brown sugar and almonds
3:30:
3-4 slices of wheat bread toast w/peanut butter 2TBSP each
slice
2 cups milk
6pm:
Some type of meat, chicken, roast, fish, etc...
2 servings vegetables
2 cups 2% milk
9pm:
toast w/ peanut butter, or sometimes butter just to get a diff taste, 2 cups milk
11:00pm:
56g protein shake in 2% milk, or 2 cans tuna
i say that would be a typical type day...give or take some things for others, but pretty close.
9 or 10am:
1 cup oatmeal
2 scoops pro-rated protein shake (56g) in 2 cups 2% milk w/flax
1-2 bananna or other fruits
12pm:
can of tuna, on ritz crackers
2 cups milk
1:30: (post workout)
2 scoops pro-rated protein shake (56g) in 2 cups 1% milk
8-12 ounces chicken breast 99% lean
1 to 1 and 1/2 cups sweet potatoes w/brown sugar and almonds
3:30:
3-4 slices of wheat bread toast w/peanut butter 2TBSP each
slice
2 cups milk
6pm:
Some type of meat, chicken, roast, fish, etc...
2 servings vegetables
2 cups 2% milk
9pm:
toast w/ peanut butter, or sometimes butter just to get a diff taste, 2 cups milk
11:00pm:
56g protein shake in 2% milk, or 2 cans tuna
i say that would be a typical type day...give or take some things for others, but pretty close.
