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Hill Sprints: On Lifting or Non-Lifting Days?


#1

Hello everybody, I have a few questions about hill sprints.
I’ve read on here that they should usually be performed on non-lifting days.
What do you think is the reason for this? And what difference could it make doing them on lifting days?

I mainly train for climbing, and this means that I use weights as pure finishers, or as power-booster on non-climbing days. Often I would do some kind of weight training, from complexes to cleans or snatches, and then do hill sprints.
Should I do sprints on their own, without any other kind of effort before, except warming up?

Also, do you think that it could be somehow beneficial to do just some hill sprints - short and fast - the very day before going climbing to have some kind of recruitment the following day?

Many thanks as usual.


#2

I do sprints on lower body days but if your doing full body routines then off days. I recover better when I consolidate them with my lower days but that is just me. How you do them is a personal preference, I would experiment and see which you prefer. If sprints are a priority for you (i.e. competition, ect) then it makes sense to have dedicated sprint days otherwise I do not think it matters. I sprint once a week and walk 2-3 miles every other day of the week. I have found walking (treadmill or outdoors) to be effective at maintaining aerobic capacity without much impact on recovery.


#3

Hey!
Cheers for the reply, my focus is not on sprints, although it’s so good when you feel fast! I use them only for conditioning purposes, fat-loss and general power output, but everything is aimed at climbing harder.
I just tried them after some proper lifting (clean and press and full snatch) and man, I was tired. My hams and glutes were not responsive at all and I wasn’t bouncy at all off the ground with my feet.
Anyway a good session!
I will try with some other lifting, maybe an upper body complex or some snatch pulls from hang, to tire the hams and glutes a bit less.

I am still curious though: sprinting after lifting - tired, that is - can potentiate the efficacy of the lifting? Or does it simply add up as some high-intensity volume with no specific benefit?

Cheers for the replies.