AM-PM split for sprint training

[rangerid]

@highjumper10

I feel great between speed and weights and only need a light warmup to get ready for the weights. The next day is when I’m feelin like I did something, with 72 hours between the intense workouts though I’m always feeling fresh for the second day. I’ve been doing 240-450m hill work and 2-3 lower body weightlifts supplemented with explosive medball/plyos and core work. Weights workouts last about an hour, hills workouts last 20-40 minutes (not including warmup). Keep the workouts short and sweet and you should have no problems with one workout taking away from the other.

72 Hours? If I am doing 3 Intense workouts a week, wouldn’t I only be able to get at most 48 hours b/w them?

But yea, my GPP right now looks similar to yours, I have around 300m of hill work and incomplete recovery, which last about 25 minutes not including warm-ups and then full body 5x5 type of weight work after for 40-50minutes. I will have to try it whether it works or not for me.

@Ku2u_1

You could even do weights in the AM and then speed work in the PM. This worked well for an athlete on this forum. He would do some lower volumes of lifting in the AM, and that would potentiate him for the PM workout which involved sprints, etc. He would also finish up with weights in the PM.

Yea I have read that thread before I think. I believe Charlie said that you wouldn’t be able to know how hard to go in weights. He said this:

@Charlie_Francis

But that would require you to significantly lower the amount of weights you can plan for because you can’t assign a level of lifting that even might affect the capacity to sprint, even if the sprint capacity wasn’t ultimately used (for whatever reason) in that session.
If the weights are after, you can let the weights fill up the “CNS glass” to the top.

@DMA

I use to roll out of bed about 5-5:15am, do abs at home. Go to the gym, than go to work and eat breakfast.

I don’t recommend it, but when studying and working full time you do what you have to do.

Damn, yeah, that’s tough as hell.