I’ve been inspired by various articles (sprinting towards single figure digits etc) to incorporate sprints into my routine, but I’m not totally sure how to ‘fit them in’. I’m not a big fan of having a rigid weekly structure of each day having an allocation, and I much prefer having a pattern to repeat, i.e. a 3 day cycle, one day off, then back on. My goals mainly building some lean tissue whilst maintaining my strong athletic routes and staying fit. Currently I’m around 180 lbs at 5 foot 10 (~10% BF).
So I have some questions:
(a) Sprint splits. Which would you say was optimal here, either (1) Push - Sprints - Pull - OFF - (Repeat), or (2) Upper - Sprints - Lower - OFF - (repeat)? I worry that number (2) won’t have enough work for the upper body to grow, only working the upper body 2 x per week?
(b) Leg work. I hear all the time that regardless, it’s essential to be doing leg work. How would this kind of sprint-intensive routine affect that though? Is it realistic/sensible/helpful to be doing 2 ‘lower’ sessions a week in addition to sprinting (see workout option 2 above), as in will my legs just stagnate and tire and performance will drop off or will the leg sessions actually be helpful?
© Weekly sprint frequency. In the routines above, I’d be sprinting every 4 days or so, so usually 2 sessions a week (with one week out of 7 having just 1 sprint session). Is this frequency enough/too much/not enough in your opinion? Sticking with my preferred routine cycling approach, I also thought about increasing the sprint frequency like follows:
Weights - Sprints - Weights - OFF - Sprints - Weights - Sprints - OFF
I.e. over 2 cycles, there’s actually equal weights:sprints instead of 4:2.
Thanks for any feedback guys.