I follow the westside barbell routine of 1 max effort lower body workout on Monday and 1 dynamic effort lower body on Thursday. I really want to work on my overall sprinting speed and jumping ability but I am confused on what would be the best way to incorporate it in my schedule.
I can work out everyday I have no limitations really.
What is the optimal amount of volume of sprinting I should do and how often? sets, reps, distance, and rest periods would be so helpfull if anyone had any info or articles i could read!
Try it out and see how it feels. I generally separate my weights and my track work though. However, that is partly due to time restraints, so it keeps the sessions shorter. If you wanted to seperate the track and lifting, I’d do the track on the Sunday and Wednesday, and the lifting the following day.
Thats why you should do your speed workout first follow by strength training. If you gonna use the max effort method i would do 3-5rm, also remember just bc you are doing max effort does not mean you have to fail every week you could always do 5x2x90% or 4x3x85%.
Generally I would suggest you change the title of your question to “incorporating strength training into sprinting routine”. Unless you have 6 weeks to prepare for a combine or something I’d be looking at a long term approach to improving acceleration and linear speed and fitting my weight training around that.
My objective is to basically become a better athlete. I’ve been using the conjugate method for awhile now but recently i’ve wanted to add some sprinting into it but I was just clueless on what to do w/o overtraining.
I don’t think you need to necessarily lift and sprint on the same day. However, if not, I would do my heavy lifting the day after my sprinting. That’s how I operate.
