Thank you all for the replies!
To set some context, here is some of my history and personal information.
I have been squatting once a week since June 2018. So, I have been squatting once a week for over a year. I have also been benching and deadlifting once a week for a year. The squats always leave my adductor magnus sore. I do change the reps and sets. I do 10x10 for two weeks. 4x8 for two weeks. 3x6 for two seeks. 3x3 for two weeks. I take long rests even when I do 10x10’s. On the other weeks, i.e. 4x8, 3x6 etc. I do warm up sets of course. The squat always leaves my adductor magnus sore irrespective of the weight and sets. I have been doing this for more than year, and it has stayed that way. The deadlift and bench may leave me a bit sore when I do 10x10’s but even then itisn’t nearly as bad as compared to squatting. I squat below parallel like powerlifters. I don’t strain my adductors. They just get sore to the point where it feels unpleasant to jog, run and sprint.
I have been doing sprinting since June 2019. My top priority is sprinting. I am soon going to be 30. I plan on competing this winter for the first time in my life. I don’t have any times. I plan on competing in the 60m, and 100 m and 200m next year in the summer
My volume on the squat really changes. But for example, this week I did 2x10 70 kg, 2x10 80 kg, 2x10 85 kg, 2x10 90 kg, 2x10 105 kg. I have long rests so this is not a traditional german volume training. When I did my 3x3 on the squat two weeks ago, I did 125 kg for 3, 130 kg for 3, 135 kg for 3. These are not maximal weights. For example, I probably could safely and easily do 135 kg for 5. Even the 10x10’s, I could do the last set for more than 10 reps. I don’t know what my 1RM is. I don’t really care anyway. Plus I don’t want to take any chances with the squat. I go conservative on the squat. But as I said, squatting always leaves my adductor magnus sore, no matter what the weight and sets are.
Maybe doing two squat sessions a week is the answer. However, I have a feeling since I have been squatting for over a year, I would still get sore but only this time it would affect my sprinting even more if go sore for longer. Actually, since sprinting fast is my only priority, this thought of being sore for longer is terrifying. I think even if 2 sessions a week were to work, there probably would be an adaptive period where I would be sore for longer. This is not worth it for me since I consider speed my only priority. Don’t get me wrong I like the squat. I have been doing it for more than year - more than sprinting which I have been doing for 2 months. But the reason for that is because I weighed 100 kg at a height of 5’ 10.5 in 2018. So, I only focused on losing fat while maintaining muscle through powerlifting. I didn’t want to sprint when I was that big. Now I am 82-83 kg and more suited for sprints. Still have fat to lose but I am getting there.
This week for sprinting I did 4x30m hill sprints. 4x30m on flat surface. 4x e-f-e 20 m drills, and for bench, squat and deadlift I did 10x10’s. The week before that I did 6x60 m hills and 3x3 for bench, squat and deadlift. When the volume of strength lifts go down, the sprinting volume goes up. So, for example when I will do 4x8 for the strength lifts, I plan on doing 2x4x30 m on flat surface and 4x e-f-e 20m drills. The affect of the squat soreness is not that noticeable on hills. It doesn’t really affect the relaxation on the hills.
I haven’t had any recent injuries. My two real injuries were last year in August when I played soccer. I strained my hamstring twice. I used to play soccer. I was trying to play like I used to in my younger and fitter days forgetting I was 92 kg and overweight. Apart from that, I had a cramp in my groin doing squats last November. It happened when I was doing 10x10’s but was short on time so the rest periods were quite short. But beside that, I haven’t had anything. I learned from the soccer and squat injuries. In soccer, I decided that I was only going to play defender and not run along the length of the field back and forth. With the squats, I learned the importance of rest time (although I had employed long rest times before the squat injury, I really learnt never to rush my training even if I was short on time).
The Sunday and Tuesday speed sessions were very pleasant and smooth. It is only the adductor soreness which made Thursday’s speed session unpleasant.
Actually, I am thinking of squatting on Thursday hoping that the soreness will be gone on Sunday since there will be a tempo session on Friday and complete rest on Saturday. I always squat after speed. That is why I am hoping I would get three full, pleasant speed sessions and still get to keep the squats around. However, I am also terrified of ruining my Sunday session. The reason I used strong words like “terrified” is because speed is my main concern, but I wouldn’t want to drop squats since I have been doing them for a year.
Any thoughts? Much appreciated. Sorry I couldn’t answer everybody. Ran short on time.