I train predominantly as a powerbuilder. Sprinting is a second goal, not a competetive goal.
I train like this:
Sat: hypertrophy upper (speed work before it DE - speed bench just before workout)
Sun: hypertrophy lower (speed work too before it, speed squts, deadlifts before start of workout)
Mon: upper strength
wed: Lower strength;
all of these workouts are in the PM
I was thinking abt the sprints (am periodiating the metres eventually bulding up to Speed endurance over the months - 100 m) and was going to choose to do them on wednesdays and maybe AM before hypertrophy lower.
after 4 weeks i deload volume and frequency to limit over reaching