Strength and speed at the same time

is it possible to work on max str and sprints at the same time without over training?

ie a conjugated split with 2 ME days (1upper 1 lower) and a full body RE day, while still doing sprints 2x/week and tempo/cardio 3x/week?

Or is it better to focus on one while doing the other more for maintnence??

Yeah man it´s absolutely possible,but you have to be careful with the volumes of work.
Hit at first the speedwork and after a low volume of strength work.
I´m not an expert,but this is what I have learnt in the forum and I can tell you that it works really good :slight_smile:
Search and read articles from David w. that articles seems really good!!!

Hope it helps :slight_smile:

go for CFTS in the shop… There everything is answered… You can do weights after speed

Yes, I have use that setup in the past. But as Caballo said. Its all about knowing how to control the volume.

this is a routine i’ve had in mind, but i’m not sure if it will lead to over training or if the volumes are right… anyways could you comment on it?

ME lower-
ME squat (3-5RM)
Hamstring/lower back movement- RDLs 3-4 sets of 5-8 reps
Unilateral leg movement- Bulgarian single leg squats 3-4 sets of 5-8 reps
Abs- some type of core work at 3-5 sets of 6-12 reps

ME upper-
ME flat bench (3-5RM)
Tricep movement- close grip bench press or skull crushers 4-6 sets of 6-10 reps
Back movement- pull-ups or rows 3-5 sets of 6-10 reps
Db shoulder press- 3 sets of 6-10 reps

Full body RE day-
Inc. bench press- 8,8 (kind of warm sets) 3x5 (1-2 reps shy of failure)
Box squat –8,8 (warm ups) 3x5 (1-2reps shy of failure)
Deadlift-6,6 (warm-ups) 3x5 (a little on the heavier side, but it will not be a PR attempt, the heaviest will be at my current 5rm)

All assersory, supp lifts will be 1-2 reps shy of failure.
Rotate ME lifts every 3-4 weeks
LB rotation (parallel squat, deadlift)
UB rotation (flat bench, Incline press)
sprints will be done on weights days
Tempo (for cardio conditioning) will be done on off days)

For me it seems a bit longer,assuming that you´re going to performe that training inmediatelly after speed training.

Why skull crushers?Better emphasize the big lifts

Once I´ve been said to cut down the press movements at the same session.I.e. 1 press and 1 pull move. in the same session , maybe adding a few arms swinging (or something like this) in a less intense manner (like a warm up or cool down work)

By other side I would keep the repetition range under 6 reps. for the big lifts , managing the % of 1MR for variation from high intensity days to low intensity days.

Hope it helps :slight_smile:

i’m actually not going to be doing them right after sprints … one day will be 4-6 hours before spritns and one day will be 4-8 hours after.