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?
(c) 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.