Add the sprints on Saturday, but do 4 x 100 with no rest control. Take as much time as you need to recover between reps. The sprints are enough by themselves. After several weeks you can start timing your rest.
Member
How to program sprint intervals?
Hello Mr. Rippetoe,
I am currently doing the Texas Method and find myself carrying a little bit more pudge. I would like to start doing some metcon in the form of interval sprints, and I would like your input on how to program them. Previously during my SS program I tried to add in sprints for 2 weeks before I realized recovery was too hard.
I am thinking that I will start by adding a day in either Tuesday (before my light workout) or Saturday (right after my intensity workout). Previously I did 4x100m sprints (about 15 sec/sprint) with a minute and a half rest period. As I progress further I plan on working up to 6x100, and maybe later reducing the rest periods. Additionally, I run on an indoor track (200 meters), so that means I have to run around the curves of the track. Perhaps I should program a little differently so I can just run along the straight edges?
Your criticism is welcome.
TMPHBITEU
Add the sprints on Saturday, but do 4 x 100 with no rest control. Take as much time as you need to recover between reps. The sprints are enough by themselves. After several weeks you can start timing your rest.
Member
How much conditioning and / or weight loss can you accomplish with 60 total seconds of effort per week?
Member
What is your opinion on sprints overall, when compared to other forms of metcon/energy system training? Right now I don't have access to a prowler or sled, and the only other thing I can think of would be barbell complexes or crossfit type workouts (30 snatches for time, etc.). Additionally, I read an article on T-nation about how sprint training is dangerous compared to other forms of conditioning. I plan on disregarding that statement, but is there any truth to it?
TMPHBITEU
Not much. But he'll enjoy himself.Originally Posted by Paul1
Sprints are better than any "metcon" option, in my opinion.
Member
If it's not too complicated or lengthy, why do you believe that to be the case? I'm genuinely curious, as this has been my conditioning of choice.
Member
start on lane 8, its the straightest you'll get, plus its common courtesy to the actual track runners to let them train on the inside lanes since they'll be moving faster
Member
Sprints offer a hormonal response along with some anaerobic conditioning. They can be detrimental to recovery from strength training if overdone because sprinting by definition is an all out effort.
TMPHBITEU
If conditioning is the actual goal, anything that produces the metabolic stress without the eccentric soreness is better at producing the adaptation without interfering with the rest of your training.
Member
Couldn't the hormonal response augment strength training, then?
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