The last couple of days I’ve been reading a lot of info on sprinting routines (from T-Nation, Charlie Francis’ site, elitefts), trying to figure out how to incorporate them into my normal workout program. I am overwhelmed by the amount of information and need some recommendations.
Here is what I currently do that I want to keep doing after adding sprints:
M - yoga (AM), fullbody weights (PM)
T - yoga, boxing training (AM)
W - yoga (AM), fullbody weights (PM)
U - yoga, boxing training (AM)
F - yoga (AM), fullbody weights (PM)
Sat - boxing class (AM)
Sun - random sports for fun
The yoga is a relaxed, short, 30 min program that I do on waking that seems to keep me injury free and energetic. The boxing workout consists of 12, 3 min rounds mixed up with mirror work, shadow boxing, heavy bag, and skipping rope.
What else I’ve been doing:
I’ve been running a 20 minute interval route before lifting on MWF as a warmup. I think this may be adversely affecting my performance in the weightroom due to fatigue. I’ve also been trying the 10x25 sprint workout from TC’s “50 yd dash” article on Tues and Thurs to learn proper sprinting mechanics and aid in fat control. And on Saturdays I have been doing a long distance run (>7 miles).
I am a pretty skinny guy (6’2", 170, ~12%) and really want to gain some size and strength. I have been slowly upping my kcals/day over the past several months, and have been gaining some size while appearing to drop bodyfat - I feel like my nutrition is in order.
What I want to figure out is a way to develop strength and size and still stay in great shape. In the past I have always used long distance running as a way to increase my conditioning. I can run 3 miles in under 18 minutes, and did my last 7 mile run in 40 minutes. I like the way that I feel when I can do this - I like how quickly I recover during any activity, and I love my endurance. Unfortunately, I feel like all the running is antagonistic towards my goal of getting bigger and stronger.
I think that I can use sprints as a way to keep my “conditioning” excellent while slowly putting on size. I would also just like to be faster and more explosive.
Can anyone help me design a sprinting program that would fit in with my daily activities? I’m not too worried about overtraining as I feel really energetic and good these days.