I was just wondering what lifts I should key in on and what days should i run and lift. Should I do them on the same day? Run everyday? Lift 3-4 times a week? What supps should I take to maximize my performance?
I’d run 3 times per week. Monday, Wednesday and Friday. Monday and Friday being specific workouts (the type of running prescribed for that phase) while Wednesday is a low intensity tempo session to work on running technique.
Supplementation should be specific to the goal of each phase:
For the flying 60-80m phase
For the 80-120m phase
For the 120-300m phase
For the 350-450m phase
Heavy lifting can be done either on “OFF” days (Tuesday, Thursday, Satruday, Sunday … not necessarily on all of them). Ideally you lower body workouts should not be on Sunday or Thursday. Strength training can also be done on wednesday (tempo).
Focus on using only “money” exercise in the gym. If you want to progress in both sports you cannot afford to waste CNS energy by using isolation exercises.