Sprints and Recovery ????

[DrBones]

Hey everybody, Its about time for me to drop a few lbs from my gorgin gut, since my bulking cycle is officially over and decided I'd throw some sprints in the mix on top of 20-25 min post workout cardio...

Anyways.. heres my question...
I intend on doing Spints on Wed, which is my one of my off days from lifting... I'm going to be workin legs on friday....

Will this be enough time to recover? Here is what my training split looks like

Mon - Chest
Tue - Back
Wed - Off (potentially sprints)
Thu - Shoulders/bis/tris
Fri - Quads/Hams/Calfes
Sat - Off
Sun - Off

If not, when should I toss them in the mix?

Thanks!

 

[coolcolj]

well the first time you do em, your gonna be sore as a Mofo for a few days.

So no I guess

I would suggest you do some jogs first week, then slowly increase the speed each session. ie 5x50m jogs followed by a 1min reocovery period.

I find doing agility drills just as effective as sprints for fat loss, but much easier on the body and CNS.
Ie zig zag runs, change of directions cuts, 360 pivots etc. You don't have to run full pace and you will really feel it, since you ahve to slow yourself down and acclerate - fight inertia more.

I have done 5x30m sprints, followed by 15min of agility drills once a week for 4 weeks, and managed to lose 1inch of my waist, without changing my diet.

I treated that session as a workout.

You can maximise recovery by doing the sprint session later in that day after a upper body workout. But then again sprints hammer the upper back and biceps quite hard as well - one reason why agility drills are better

if you did sprints on Weds, then you have 5 CNS heavy days in a row.. hmm not a good idea. Maybe try and do em on Tuesday, a few hours after doing back

 

[Citruscide]

CoolCol... who is that hot babie in your avatar... is that your lady? If so, I have to say she looks like a classy young lady... a bit like Kristen Kurek (Lana Lane on Smallville)

C-ditty

 

[coolcolj]

CoolCol... who is that hot babie in your avatar... is that your lady? If so, I have to say she looks like a classy young lady... a bit like Kristen Kurek (Lana Lane on Smallville)

C-ditty

Yes, well she's also mixed like Kristen (half Asian) hense that "look" - love it

 

[CYPRIOSQUATS]

Kristen Kruek is half asian i didn't know that I guess i can see it though. I love her.

but anyway i think i am gonna start throwing in some sprints in a month or so i think i will sprint hills too. Just a thought but wouldn't the sudden direction change in agility drills be taking on the CNS.

CYPRIO

 

[DrBones]

I've been playing 2 on 2 tag football for the last two weeks.. every sunday..
Wholy fuck.... I was barely recovered for squats both times....
Hopefully, my body will adapt and recovery shouldn't be a problem...
Thanks for the input guys.. I plan on doing them on Back day now...

PS: I agree with the general consensus regarding your avatar

 

[coolcolj]

Kristen Kruek is half asian i didn't know that I guess i can see it though. I love her.

but anyway i think i am gonna start throwing in some sprints in a month or so i think i will sprint hills too. Just a thought but wouldn't the sudden direction change in agility drills be taking on the CNS.

CYPRIO

Kristin Kreuk has a Chinese mother and a Dutch father


Well yes, but you see you don't have to got full pelt, I pretty much jog and do the cuts, the cutting brings up the average energy expenditure. Plus its more fun!

Sprinting is boring as hell.

I will normally rest 1-2 minutes between 50 metre agility runs - I'll do straight runs with a side step to each side every 2nd step, 45 degree zig zag runs, with or without 360 degree pivots etc. Use your imagaination - I even pretend I'm in a football game and dodge imaginary tacklers down the field

Not only does the fat melt off - but your work capacity and wind will improve a lot to help your workouts.

 

[Legion Kreinak2]

CoolColJ, I remember when I asked you about sprints awhile ago, you had told me to only do them a max of 2 times a week. However, my basketball team has us doing sprint or running sessions six times a week at practice. We run from the stands, to the foul line, then back, then to the three point like, then back, to half court, back, then finally all the way across court, back, and work our way back to the start.

Did you only suggest that two times a week for people trying to gain a large amount of mass in their bodies, so as not to have much of a catabolic effect?

 

[coolcolj]

CoolColJ, I remember when I asked you about sprints awhile ago, you had told me to only do them a max of 2 times a week. However, my basketball team has us doing sprint or running sessions six times a week at practice. We run from the stands, to the foul line, then back, then to the three point like, then back, to half court, back, then finally all the way across court, back, and work our way back to the start.

Did you only suggest that two times a week for people trying to gain a large amount of mass in their bodies, so as not to have much of a catabolic effect?

2 times a week max, if your training heavy with weights and stuff, you simply will not have enough resources to recover and make gains otherwise.

Your training for sports - a different thing all together, plus I think your coach is dumb

 

[Legion Kreinak2]

Well how many sprint sessions would you recommend for someone looking to go into the military, or something involving fighting (wanting more endurance and speed, over strength, obviously)?