I’m looking to start Madcow Intermediate soon and I was just wondering what day would be most optimal for me to do speed training? I would like to do it at least 1-2x a fortnight. My speed training would consist of dynamic warm-up, mobility drills, footwork drills, a few sets of bounding and/or hurdle hops, then finally sprints: 10m x8, 20m x6 and 40m x4. Give or take a few depending on how I feel that day.
Since every week there will be 2 consecutive without any lifting, I was thinking would it be best for me to do it then? e.g. I lift on Tues/Thurs/Sat, then sprint on either sunday or monday? Which would be most optimal for recovery and peformance?