HIIT sprinting whilst running 5x5

[asdfzxcv]

I am finally nearing the end of a long weightloss period with the intention of moving on to gaining muscle whilst keeping fat down.Regular cardio is getting boring and I want to move onto something a little more challenging.I would like to incorporate 2 sessions of HIIT sprints per week for the added nutrient partitioning/cardiovascular benefits.However I am doing the single factor 5x5 and my legs already get hit 3 times per week via squats.I am currently doing the 5x5 outlined by bill starr as follows

monday
Back squat
Power cleans
bench press

Wednesday
Back squat(lighter then monday/friday)
High pulls
overhead press
chins

Friday
Back squat
power clean
bench press

Anthrax Invasion mentioned dropping the wednesday squats/deads in another cardio thread.However in place of deads I do high pulls which are far less taxing.I am wondering if I could perhaps use overhead squats on wednesday(Which are far less taxing then back/front squats) and do HIIT on Thursday/Sunday.If this is a stupid idea please respond as I am very open to suggestions on this matter.

 

[xblitz44x]

Actually I think that's a very good idea and probably the best fit. Wish I had more to contribute but I'd vote for exactly what you said above.

 

[Introspective]

I think it's best to sub in overhead squats, don't drop any of the outher lifts. start off with not so taxing hiit for 20 mins or so twice a week, slowly up the intesity. If it starts to effect recovery then think about changing something.
You should be doing high pulls on wednesdays anyway they are like a lighter version of the powercleans and help push up your powercleans.

 

[asdfzxcv]

Thanks for the input so far guys,hopefully a few more people can drop by and give their input too.

 

[Protobuilder]

You've got a good plan.

Another option is just keep the workouts the same, do your sprints on Tuesday & Saturday. Tuesday = nice recovery from Monday's squats, and even if its hard on the legs, you're not going balls to the wall on Wednesday squats anyway so it shouldn't be too much of a problem. Saturday = more nice recovery and no worries b/c you don't lift until Monday. If you notice the sprints really sucking you dry, tinker w/ Wednesday's workout like you've already mentioned. Until then, I think a few sprint sessions won't destroy you too much unless you really overdo them. Be sure to warm up and cool down along w/ stretching and you'll be fine.

 

[asdfzxcv]

You've got a good plan.

Another option is just keep the workouts the same, do your sprints on Tuesday & Saturday. Tuesday = nice recovery from Monday's squats, and even if its hard on the legs, you're not going balls to the wall on Wednesday squats anyway so it shouldn't be too much of a problem. Saturday = more nice recovery and no worries b/c you don't lift until Monday. If you notice the sprints really sucking you dry, tinker w/ Wednesday's workout like you've already mentioned. Until then, I think a few sprint sessions won't destroy you too much unless you really overdo them. Be sure to warm up and cool down along w/ stretching and you'll be fine.

Good input proto,I think I will do the sprints on the days you specified.I havent really done much sprinting before so Im being cautious so I dont blow my lifting too.I have a few further questions for anyone who cares to answer,

1.As a newbie to sprinting,how should I start off in terms of distance/amount of intervals?

2.Should I treat post-sprinting nutrition the same as post-lifting nutrition?Or should I just make sure I have something to eat before/after?

 

[coolcolj]

my standard comment -

don't sprint all out - stay at 70-80% intensity, less chance in getting injured
and so run longer distances, even better for fat loss. All out sprinting will kill you along with intense high volume weight training - I've been there done that!

run up a slight hill if you can, reduces instances of shin splints which you will get if your new to this, and increases caloric expenditure and effort

as far as amount goes, auto-regulate it, because chances are your not going to be able to do too many you start and it will take a while to increase your work capacity. Never get locked into fixed volumes with such things, your ability will vary every week

personally I think circuit intervals are far more effective

 

[asdfzxcv]

my standard comment -

personally I think circuit intervals are far more effective

Can you elaborate on these more?I am not sure what they are exactly.

 

[coolcolj]

it's like doing HITT with weights and various exercises in a big circuit - lots more fun and time goes by fast, but it's hard work all the same - breathing heavy, lactic acid build up etc etc

ie

http://www.mensfitness.com/fitness/22

http://www.t-nation.com/readTopic.do;jsessionid=643C682B400DBBAC4B41EAAFBF1BB420.hydra?id=877549

also check in my journal from a month back - when I was doing those shadow boxing, burpee, medball throw, and exercise on swissball (unstable stuff burn lots of calories!) circuits - that kind of stuff

Exercises that use the most muscles, are unstable and dynamic/explosive burn the most amount of calories and cause metabolic disruption for hours afterwards

 

[asdfzxcv]

Oh yes,now I know what you are talking about.About 2months ago I tried doing a bar complex involving a power clean-front squat-push press-back squat-push press.Obviously it isnt circuit training but it is similiar in the way in which it works many muscle groups in a short amount of time.I tried it for a few weeks on my off days with light weights but afterwards I switched to regular cardio as it worked much more effectively.I dont have much equipment(I lift at home) so sprinting appeals to me as it doesnt require much in terms of equipment and I can do it almost anywhere.

 

[coolcolj]

only problem with sprinting is your gonan pound the crap out of your feet, angles and lower body. especially if you've been inactive and you'll end up with all kind of repetitive strains

you can pound your upper body and midsection too

you have to make the circuits go for at least 20mins, 30 secs a set and no more than 1min rest between each set/exercise. The load/weight should be pretty challanging too, but the more variety of exercises the better to allow recovery. 5 is a good number as once your through a set of each it's about 7 mins or so, and just repeat it 3 times through

anyway in the end diet is still 90% of the equation

 

[silver_shadow]

sorry for sounding like a thread hijacker, asdf.
coolcolj, do you think it's a good idea for a guy like me: 5'10", 223 at just under 15% to do a few days of sprints for a few weeks? BTW, my CV conditioning is pretty good since i've been doing a bit of high intensity cardio during my bulking phases. also, my goals are to strengthen my CV system between bulking cycles and maybe drop a few pounds of fat as well.
the reason i ask is because i've avoided sprints after i crossed 200 because i didn't want to risk my knees, ankles and shins.

 

[asdfzxcv]

only problem with sprinting is your gonan pound the crap out of your feet, angles and lower body. especially if you've been inactive and you'll end up with all kind of repetitive strains

you can pound your upper body and midsection too

you have to make the circuits go for at least 20mins, 30 secs a set and no more than 1min rest between each set/exercise. The load/weight should be pretty challanging too, but the more variety of exercises the better to allow recovery. 5 is a good number as once your through a set of each it's about 7 mins or so, and just repeat it 3 times through

anyway in the end diet is still 90% of the equation

You make a good point in regards to strain on the lower body via sprinting.I think it might be wise to save it for when I am doing a less demanding lifting program and build up to it gradually.I trust your judgement on these matters as you seem to know your stuff.

As my equipment comprises of oly bar/weights,squat stands and a bench would I be able to just do a circuit of 4-5compound lifts?What sort of rep range would you recommend in this case and what % of my 1rm should I be using?Should I go for high reps like 10-15 as it is for metabolic disruption or should I lift heavier?

I am aware of the importance of diet in body comp.I will be eating slightly above maintainence in an attempt to add muscle whilst keeping the fat to a minimum.The extra workouts are just to help with nutrient partitioning/insulin sensitivity so I ''bulk'' more cleanly


Thanks in advance

 

[Carl Carlson]

I think most everything has been covered so far, but I'll just throw in a couple of points (even though I'm no expert):

Sprinting (or even running at like 80%) may not seem like a big deal, but it's tough. Over the past couple of weeks I've been doing HIIT with 30 second sprints and 30 second jogs and it's an ass kicker. Don't be surprised if you can't do a long session right off the bat... it'll come with time.

Be sure to warm up and cool down (and stretch when you're done). It makes such a big difference and helps reduce injury big time.

As for the days to do it... like people have said, I'd do it before or after your light squat day and then again on Sunday just before your heavy squat day if you're worried about beating up your legs too much.

Good luck man, let us know how it goes.

 

[coolcolj]

You make a good point in regards to strain on the lower body via sprinting.I think it might be wise to save it for when I am doing a less demanding lifting program and build up to it gradually.I trust your judgement on these matters as you seem to know your stuff.

As my equipment comprises of oly bar/weights,squat stands and a bench would I be able to just do a circuit of 4-5compound lifts?What sort of rep range would you recommend in this case and what % of my 1rm should I be using?Should I go for high reps like 10-15 as it is for metabolic disruption or should I lift heavier?

I am aware of the importance of diet in body comp.I will be eating slightly above maintainence in an attempt to add muscle whilst keeping the fat to a minimum.The extra workouts are just to help with nutrient partitioning/insulin sensitivity so I ''bulk'' more cleanly


Thanks in advance

well compound off course, and you should string exercises back to back that work different areas so you get a bit of local recovery going. Reps will be high off course, because you want to reach the 30secs area, I normally don't bother counting reps and just use a countdown timer with alarm.
Weight can't be too heavy as you need to hit 20mins worth or work with short rest! You want lots lactic acid buildup and soaring heart rate
doing the reps slow can help achieve the time brackets

look at crossfit style setups and use your imagination - for example I did shadow boxing, burpees, med ball throw down, medball situp twists, pushups on swisball etc

obviously in your case you don't want to wear yourself out too much since these are just supplementary to your main workouts. Might be possible to do them after your main workouts, just depends