Sprints as a finisher

Discussion in 'Strength & Conditioning Discussion' started by BazUK, Dec 31, 2012.

  1. BazUK

    BazUK White Belt

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    Would there be any benefit of adding 5-10 50-100m sprints to the end of a:

    (a) strength workout eg SS or 5/3/1
    (b) conditioning workout eg 50 shouldering a 85kg sandbag + 30 weighted dips (30kg)

    or should I stick with sandbag bearhug carries and wheelbarrow pushes.

    I'm mostly happy with my strength and size gains at the moment but would like to lose a bit more bf overall.

    Baz
     
  2. calvus

    calvus Getting Crunk

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    Are you trying to add sprints to increase speed/explosiveness? Or for conditioning?

    If you're trying to improve your speed/explosiveness, then I would do them at the beginning of the workout, and keep the distances to 10-40m per sprint, and <200m per total sprint workout. (This is from Chad Wesley Smith's guidance in The Juggernaut Method). Rest ~30s for every 10m sprinted. You can use a Prilipin-type progression, where each week you run fewer sets of slightly longer sprints. I've done this before & really liked it.

    For conditioning, I would try to set the sprints up for HIIT or Tabata, timing the sprints & the recovery. Personally, I don't like sprinting after lifting, but I've done other types of HIIT at the end of my workout & got good results.
     
  3. ripskater

    ripskater Guest

    I agree with Calvus. I never liked sprinting after lifting. Sprinting after lifts always felt odd. Sometimes I would cramp and I had a fear of pulling a muscle after lifting. I did a few 60 m sprints before my lifts and I always seemed to lift better after sprints. But never the other way around for some reason. So I would sprint before lifting.
     
  4. CRZA

    CRZA Purple Belt

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    Agree with above. I think going all out on sprints is a bad idea when your muscles are fatigued.

    You could do
    warm up
    a) Sprints (for power/explosivness)
    b) SS (strenght)
    c) Conditioning (conditioning)

    I actually think your conditioning with sandbags sound great as a finisher, and I wouldnt add more to that if your goal is to burn fat.
     
  5. EddieLovesYou

    EddieLovesYou Blue Belt

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    I do hill sprints, usually 6 reps of about 15 seconds, after lifting.
     
  6. miaou

    miaou barely keeping it together

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    100m sprints after a heavy strength workout is a recipe for injury.

    Short sprints at the beginning of your workout is a much better option, as others suggested.
     
  7. Im so Moldy

    Im so Moldy Blue Belt

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    Is jogging after a workout also likely to cause injury, or is that a good time to jog?
     
  8. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Calvus and this, pretty much
     
  9. miaou

    miaou barely keeping it together

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    No reason why jogging after a strength workout would be likely to cause injury.

    Knock yourself out.
     
  10. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    I prefer to do jogging after lifting to help flush the muscles with blood to reduce waste products and soreness.
     

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