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Is it ok to do 5-10 100m sprints immediately after a heavy squat session, or it will interfere with the strength gains?
I think you would be fine. It is probably better to do them after a heavy squat session and then rest the legs for 2-4 days than to do them a couple days after a heavy squat session, interrupting your leg recovery.
I guess it is better like this. I have my heavy squats on Monday and my heavy deadlifts on Thursday and it is really hard to fit 2(sort but intense) sprinting sessions per week, if you don't do them immediately after.I think you would be fine. It is probably better to do them after a heavy squat session and then rest the legs for 2-4 days than to do them a couple days after a heavy squat session, interrupting your leg recovery.
First of all, I am a lifter, so, my primary goal is to become progressively stronger at my main lifts.What is your goal - why do you want to do sprints?
I can tell you that if you're looking to gain speed, doing them after heavy squats means you probably won't be going too fast!
100m x 5 is a lot as well... goes back to the first question. Do you want acceleration? Speed? Speed Endurance? What is the goal and why? then we can get more granular into programming
Thank you for your response. Becoming stronger in squats is more important for me, that's why I am doing it first.A couple of thoughts -
1). Unless you are in the elite 1%, I think you would see more benefit by doing both (squatting/deadlifting and sprinting) than excluding one or the other because of worry about the interference effect. Combining both into the same session is probably not ideal but its still better than avoiding altogether.
2). I generally like to think of going first into max acceleration / speed / power work and then into more grind / strength work. In your case, that would mean sprinting first and then lifting after.
3). I would agree with @wespom9 that 5 x 100m is a lot (not to mention 10x that you reference) and almost in the grey zone in that it's not short enough to be fast and intense enough to train max acceleration and speed but also not long enough to train speed endurance. Repeats of this distance at say goal 400m pace might make sense to me but I would be interested in hearing the "why" behind the 100m distance.
I have been incorporating 40m-50m hill sprints as of late and really liking how those have complimented other pursuits of mine.
IMOI do 100m sprints, because it is easier to measure in my local stadium. If 30-40 meter sprints are better, I could do that instead.
With 405 pounds.The original Litvinov workout was 10x front squats followed immediately by a 400 meter sprint. This was done for 4-6 rounds and was primarily an early season conditioning program that would get him in condition for the heavy lifting and throwing to come later in the season.