I was wondering what the forums thoughts on sprinting on upper body lifting days after upper body lifting(seperated by about half an hour)?
I never split days into upper and lower body lifting. But I would guess that your CNS would be stimulated before the sprinting session which could be a good thing.
I would not do so as it’s a great way to mess up your system. Are you a sprinter? If so, why would you want to mess with your main sport by possibly augmenting your nervous system and causing fatigue prior to doing what it is you want to improve. Prefatiging sprinting is not going to help you get better, and if getting better is your goal, then doing anything detrimental to it would be a bad choice. Doing upper body prior would show that you favor your upper body development over improving i sprinting, and I bet that isn’t really your intent. This is simply my opinion on this topic.
i am not a sprinter. i was asking because it seems the fellows over at HSI lift before running and have no problem. i see what you are getting at though, thanks
Other people can help too. If you want only wnat certain people to answer than stipulate that in the question, seem reasonable? HSI sprinters sprint several hours after lifting and I can’t say why 
. It would be better for you to lift after sprinting. If you had it all figured out than why’d you ask? What is your sport and why do you have seperate upper/lower days?
no i didnt mean it like that, sorry. I play football, and i have the upper lower split because of it. i want to walk on, and i see the success of defrancos athletes so i figured i would give it a go. seems to make sense, develops size and strengthens u in the right areas.
Well, are you doing two upper and two lower days. Or one lower and two upper. I would much rather prefer sprinting on the lower body days, especially if you don’t have a day off between upper/lower lifting days.
I just thought you we’re a little mean-spirited as he was just trying to help. He must have assumed you were having high-intensity lower body lifting, followed by high-intensity lower body lifting. This would lead to detrimental CNS fatigue.
again i apologize, im a bit of a dick sometimes
good luck. What position do you play?
height restricts me to either a back or defensive back. so id have to go for that. Ive been toying around with full body workouts. What do you think of this elars? Two days that are cycled every other day, three days a week. Some sort of high impact plyo or sprinting before. Again GPP/Recovery between.
Day 1
1.ME Bench Move
2. P-Chain
3. DB Press
4. Back
5. Grip
Day 2
- ME Sq/DL
- Tricep Press
- Unilateral Lower
- Tricep Extensions
- External Rot/Rear Delt
I was thinking to cut down on workout time ex. 2 and 3 and ex. 4 and 5 could be supersetted. What do you think?
Having a set ME day and a DE day isn’t really necessary for athletes, just try to make progress in your lifts. I lift up to 3x a week full body, after my track workout. You might not be able to but certainly 2x a week would be fine. If what you have listed is 2x a week it’s not enough. I squat/deadlift each workout. Supersetting exercises is for bodybuilders, alternating with some rest is fine though. Try alternating antagonist movements like pullups/OH press, Bench/rows, etc
Here’s a typical workout for me
- OL
- Squat/DL (unilateral work is often incorporated)
- Upper Body Pressing movements (skip if push press is done in #1) alternated with
- Upper Body Pulling movements
- P-Chain
i dont really have a set DE and ME day, but I believe lifting maximal weights willl be the most effective method of max strength gain, but would only be implements during max strength phases. During accumulation you would see more of a repition with challenging, but not maximal weights for sets of 5-6. Maintainance would be heavier weights for reps in the range of 3, with heavy weight, but again not maximal. That is just the general set up, what are your thoughts on that?
That sounds fine but I would stick to the most basic exercises if doing full body workouts. Something Like this
Day 1
ME Sq/DL
Incline DB Press/Shoulder Press
P-Chain
Pull-ups
Auxillary- Grip
Day 2
ME Bench
Unilateral Lower
Rows
P-Chain
Auxiallry Upper Back, rotators
This is assuming two days a week, and is pretty skeletal. Defranco uses unilateral exercises as secondary, but I think that’s dumb especially considering some of the weight I see his guys doing in step-ups/reverse lunges. It’s probably cause he only does one lower body day a week. Just because you can’t use as much weight doesn’t mean they are an auxillary type lift.
how about something like this
- P-chain
- Upper Press
- Back
All done in a limit fashion. Repition unilateral versions can be done on backoff weaks.