T Nation


I’m seeking lower body strength and power while lowering body fat (very slowly .5-1.0lb every 1 1/2 to 2 weeks).

I’ve done fiber tests for my upper and lower body (my upper body fibers are not important). My entire lower body, despite my calves, which seem to be dominantly slow-twitch, is mostly fast-twitch.

Tue-Legs (with appropriate set/rep range: low/heavy)

Fri or Sat-Sprints

(30 minutes a total of walking and sprinting)
4-5 sprints for every 10 minutes

In your own opinion, with explained answers, will this work? I am close to complete confidence in this leg program, but not there yet =D.

If you read much of CW’s recent (last 6-9 months) articles on high-frequency training, and if you buy into his theories then you have to ask if once-a-week strength training (and once-a-week HIIT) is adequate to maximize your goals?

I personally instinctively feel your training frequency is not enough. Of course, if you’re a seasoned athlete with years of training then maybe 2 days/week is fine.

There are 7 days in the week. As a general rule, I try to do something intense on at least 3-4 of them.

Good luck.