Sprinting on 5x5

[dce2956]

I'm in week 3 of the SF 5x5. 5' 9", 180, ~15%BF, Male, 20. My thing is, i like sprints for my cardio over something like walking for an hour or running for 30 mins. I'd rather run 40 yard dashes or shuttleruns for 15 mins and feel a lot better and get faster at the same time.

My question is, does anyone have any experiance with this and it's effect on the progession of weights. i"m worried that running like this will slow down my recovery, not allowing me to lift as hard and set PR's. I'm going to do the running on tuesday, thursday, and sunday, with my lifting on the normal monday, wednesday, and friday. I will not do any type of excersize in a fasted state.

My goal for right now is to get bigger, faster, and stronger. I thought back to when i was in season for lacrosse, which got me in the best shape of my life, and I was doing sprints 5 times a practice, 4 times a week, and they still had us running what i now know to be a SF 5x5. I was around 12% BF at the time and getting recruited to colleges. at 16 i then injured myself and am not able to play contact sports anymore, and then i stared drinking and stopped lifting all together, while eating whatever i wanted. In the last 8 months i really kicked my life back into gear, and I'm trying to get back to that shape.

so long story short, will sprints slow down my progression of weights, specifically on my squats and deadlifts?

 

[Protobuilder]

Long story short, yes. Sprinting can be very taxing, and not just on the quads (glycogen, etc.). But the bigger question is, what do YOU want out of this? I mean, on one end of the scale, you should never run again b/c it will interfere w/ your leg workouts. On the other end, you can run 6 days a week and just maintain strength (if that) w/ the 5x5. Find a happy medium. Or, try "periodizing" by focusing on max strength w/ the 5x5 for X number of weeks and then focus on maintaining strength while working on improving your sprint speed fo x number of weeks.

I personally have found it difficult to work in sprinting-type workouts w/ my 5x5. I'd say the best approach might be if you can workout in the AM and then sprint in the PM. That way you have a full day's rest before your next max strength workout. At the very least, I'd suggest NOT sprinting on Sun. b/c Monday is your heaviest 5x5 workout of the week!

 

[coolcolj]

don't sprint all out, just go to 70%

then during the deloading block that's when you start to haul ass and peak that out

100% sprinting is very CNS draining

 

[Protobuilder]

No offense, but how do you sprint @ 70%?

 

[coolcolj]

run slower

instead of running 100m in 12secs, run it in 18-20secs
what you call tempo runs.

not everything has to be don at all out speed. That's just inviting a hamstring pull on a high volume of squats, especially when your overeach

 

[Madcow2]

People need to think about it along a spectrum just like with weights. At the extreme left you have a marathon, at the extreme right you have 100% all out short distance sprints done with rest in between (looks similar to weightlifting in reps and sets if you think about it). Obviously 40 minutes of constant pace cardio is on the left side, not as extreme as a marathon but you are not going to maintain any sort of fast pace over 40 minutes. Just to the side of 100% intervals is intervals done just below 100% - still far far faster than you can maintain for constant pace over long times but not 100% either. Think of it as triples with 85% vs. singles at 100%. It's the same ballpark and a whole different world from sets of 50 at 15% or circuit training with no rest.

 

[Tweakle]

imo sprinting is great if you're after the brad pitt bodytype.. if you're a bigger lifter and want to hold onto as much muscle as possible then long, slow cardio is where it's at. At 180lbs you should be fine sprinting

 

[coolcolj]

I dunno about that, my hamstrings and calves blew up!
actually my whole backside has blown up
And I don't even run fullspeed most of the time

http://www.members.optushome.com.au/coolcolj/Temp/CCJ_Legs@203lbs_18Jan05.JPG

sprinting is very anabolic, as long as you don't over do it

even my pecs and upperback get a hefty pump. 4-5 strides and armswing per second as max speed is a pretty hefty load. And you have 3-4 times your bodyweight on each footstrike. That can boost explosive strength nicely.

that's with 1500-1900 calories a day too
I probably do more energy work here than most, and even on low calories, I'm piling on some muscle. Even though my mail goal is to get lean

 

[silver_shadow]

imo sprinting is great if you're after the brad pitt bodytype.. if you're a bigger lifter and want to hold onto as much muscle as possible then long, slow cardio is where it's at. At 180lbs you should be fine sprinting

are you going to say then that HIIT is for someone who wants a brad pitt body type? while at 180lbs you will obviously be able to sprint faster, at 230+, slower sprints can still be as taxing... and i for one cannot go for long jogs as long as i am anywhere over 200 lbs... i don't want to put constant slow pressure on my knees and ankles.

 

[Tweakle]

in my experience HIIT is great if you're after the soccer player look but again, not for a big guy looking to hold onto size and strength imo.. if it compromises your leg strength why bother? Diet is what takes off 90% of the fat anyway.. save that strength for squats rather than intervals.

I wouldn't reccomend jogging to anyone, ever. Try incline walking on the treadmill

 

[caligirl]

in my experience HIIT is great if you're after the soccer player look but again, not for a big guy looking to hold onto size and strength imo.. if it compromises your leg strength why bother? Diet is what takes off 90% of the fat anyway.. save that strength for squats rather than intervals.

I wouldn't reccomend jogging to anyone, ever. Try incline walking on the treadmill

I don't know that I would agree with you on that. My sport is 95% sprint and explosive movements. I do plyos and sprints 2x per week and I am on a 5x5 for strength. I do my heaviest on the first day with no functional training. I have put on a considerable size and gained strength with including the functional (cardio type) training. I do as mentioned above, weights in the AM functional in the PM. This allows for rest and some recovery.

 

[Longhorn85]

Most successful short sprinters are very muscular, so it seems to me that weight training and sprinting make a good combination.

 

[dce2956]

I'm not really training for a specific body type here, I'm looking to get bigger, faster, and stronger. Almost as if i was training for performance in lacrosse again. I know in highschool we did all the lifting with the sprints and practices. I think I'll give it a whirl for two weeks and see how i feel and progress. BTW, 3 rep'd my bodyweight for the first time in the bench today!!! SO STOKED!!! going for 5 on monday. I'll be sure to keep everyone informed as to which sprints I do and how it works for me.

Karma to you all for the good discussion.

 

[NorgePrecision]

I used to do 5-6 40 yd. wind sprints after a leg day. Is this enough? How many sprints is everyone doing and how far are you going on each?

 

[b fold the truth]

Everything that you will can hinder your strength training. You just have to look at the cause/effect and risk/benefit ratios.

I will start sprinting again this week. 1 400m sprint a week this week. I'll start increasing this to three 400m sprints twice a week between now and May though. The little strength that I'll loose will be made up with endurance needed and gained.