To anyone who routinely does track workouts:
I just started my Rugby pre-season sprint training, which I typically get going about 1-2 months before the first match of the year. I have used the same basic protocol each year, but I don't feel like I have ever really hit the nail on the head regarding days off between workouts. In the off-season I have been following Wendler's 5/3/1 program and I planning to continue that through the pre-season. I will be doing the "I'm not doing jack" protocol, meaning I go to the gym and knock out the main lifts, and leave without doing much assistance work (maybe 1 assistance lift). I am doubling up my lifting days on 5/3/1, and this has worked great so far as my lifts are still progressing very well and I have more days off to work on conditioning and Rugby specific skills/agility, etc.
My question relates to how often I should do my sprint workouts. When I get closer to the season, I start doing shorter sprints to build acceleration, but now I am doing sprints for conditioning/energy system work. Those of you that have played rugby know why this is key to a successful season! Right now I am doing the following:
Monday- 10x 60-80 meters sprinting with 2 minutes rest. I need to measure the field I am using, but it is in this range.
Wednesday- Deadlift 3 sets heavy, Overhead press 3 sets heavy. 3 sets chin-ups (neutral grip).
Thursday- Rest (I can't workout Thursdays as I am in a nighttime MBA program and have class)
Friday- Rowing machine 6 sets of 500 meters at a medium to high effort level with 2 minutes rest.
Saturday- Squat 3 sets heavy, bench 3 sets heavy, 3 sets dips, 3 sets DB rows.
Would anyone have a recommendation for a better way to organize my week so that I am maximizing my conditioning? How often should I be sprinting? Would it be better to scrap the rowing machine work and add another sprint session, or would 2x weekly be too much sprint volume? Thank you for any suggestions!
For info, my stats are:
Weight: 225 at about 10% BF