So I recently joined a sprinting group and I would like to get my 100m time down to 12 seconds (currently at 13.13, not bad for a 225# 36yo) For the past couple of years I’ve been doing 531 to try to get strong, and would like to keep doing 531 in addition to the sprinting. In a dream-come-true situation I’d be able to sprint 100m in 12s AND have a powerlifting total of 1100+.
Right now the sprinting group holds classes on Monday, Wednesday, and Saturday. The classes are about 50 minutes of technique drills and mobility work, followed by about 10 min of actual sprinting (e.g. 4 sets of broken 150m, or 6 sets of 10m with resistance).
I’m trying to figure out when I should do squats and deads with the sprints. Should I do it the day of, the day before, or the day after sprinting? If it’s the day of, should I lift before or after sprinting? I wouldn’t mind only sprinting twice a week, but it would be nice to get three times in to get the extra technique work. I just got onto trt and am running 200 mg/wk so I feel like I will be making decent recoveries (at least better recoveries than when my total test was ~220).
Many thanks for any help or advice.