My question is around fatloss and how best to utilise sprints or HIIT to achieve this.
First, some background:
BF: don't know, but too high. Not fat, can see upper abs when downlit, slight belly. If I was to guess at a BF% (irrelevant though it may be) I'd say somewhere between 15 and 20%.
Lean out, I reckon I need to lose about 15lbs of fat in this phase. My guide will mainly be the mirror, when I am satisfied with my leanness I will add calories to maintenance for duration of summer then bulk in the winter.
Diet: is pretty sorted, this thread is about training so not going to write it here. Suffice to say I am getting 5-6 meals per day, protein at every meal, lowish carbs, lots of fruit and veggies, good fats, calories below maintenance.
My training is as follows:
Lifting 3 days a week following New Rules of Lifting protocol (6 exercises, divided by movement), full body workouts. I start with a "focus" exercise for the day that I do by itself with approx 90s-2min rest periods (on alternate days, back squat, deadlift, power clean) and superset the other movements with minimal rest (30s-60s dependant on fatigue).
Front Squat supersetted with weighted dips
Lunge supersetted with barbell row
Cable axe chops
Outside of the gym I play 5-a-side football (soccer) for an hour once a week.
The week currently looks like this
I want to incorporate 2 sprinting/HIIT sessions into each week as above so I would be training 6 times a week total. The goal of this session is aid in burning off the blubber and increase my fitness and quickness for soccer.
For the sprints I am using a local park, so I have a flat grassy area and no hills.
I have been doing the sprints as follows:
Jog to park. (4 mins)
Some dynamic stretching.
Ladder style sprints, 25m, 50m, 75m, 75m, 50m, 25m. Walk back to start from each sprint.
Rest 2 minute between sets, currently doing 3 sets.
I'm after any pointers to make these sprint workouts more effective.
Am I doing enough volume?
I don't feel that "spent" at the end of the workout, although of course fatigue is not always a sign of a good workout.
Are the sprints long enough? too long?
Any better protocols people have used?
Should I switch tack and use HIIT instead?
I basically made this up myself so am open to any advice at all.
Any thoughts please?