Barbell Lifting and sprints, interference effect?

[Kenny Croxdale]

Will Ratelle on sprinting

Ratelle

Ratelle provide good information in short presentation. I am pretty much on the same page as Ratelle.

How To Add Sprinting Into Training
Ratelle's recommentation is...

1) Initially Once A Week

2) 5-12 Reps (Sets of 10 to 20 Yards.

3) Rest of Walk Back of 45-90 seconds to Starting Position.

High Intensity Inverval Traning

Ratelle's recommenation is High Intensity Inverval Training, which amount to Cluster Set Strength Training.

My Prescription

My prescription is smilar to Ratelle's: 3 - 5 Sprint Sets of 30 meters or less.

SupraMaximal Intensity Interval Training

My suggestion of taking Longer Rest Periods between Sprint Sets allow greater recovery; which ensure greater Force Production (Strengh and Power).

 

[Kenny Croxdale]

The only major thing I see that would be a problem is just the total volume.

Volume Issue

As Vince Gironda stated...

"You can train hard or long but not both."'

In other word, there is an...

Inverse Relationship Between Intensity and Time/Volume
When Intensithy goes up, Time/Volume goes down.

When Time/Volume goes up, Intensity goes down.

As per...

Sprints will be crap, though, because your legs will be toast.

If I do rowing sprints after heavy squats, my results are so garbage they're not even worth doing.

Do slightly less sets of squats so your legs are not fried

This is one approach. Another approach would be to perform fewer Sprint Sets.

wait 10 to 15 minutes before sprint work and don’t do so many total sprints.

Wait 15 Minutes

You definitely need to allow adequate recovery after Squat, prior to Sprints. I posted the same recommendation.

 

[Kenny Croxdale]

Our offensive line coach had us (the O-line) had us once a week go out to the track where we had a squat rack. We then had to do heavy squats for 5 reps, rack the weight, and then immediately sprint 60m.

Post Activation Potentiation Training, PAP

Performing Heavy Squats prior to Sprints is Post Activition Training.

This has been addressed multiple time on the SrongFirst Forum.

This method, when performed correctly, ensure greater Force Production is produce in the Power or Speed Set that follows.

The Caveats of PAP

1) Heavy Squats

a) This set needs to be around 85% of 1 Repetition Max.

b) One or maybe Two Reps are perforned. These need to be easy Reps.

In a Heavy Set of Squat, if the Load requires too much effort, it dampens or kills the following Speed or Power Set.

That means the Training Effect you are trying to obtan is negated; not going to work. Your objective is lost.

60 Meter Sprint

The key to optimally innovating and developing the Fast Twitch Muscle Fiber for Power and Speed is in Sprint of 30 meter or less; not 60 meters.

 

[Ap0c]

I tried this once and straight up couldn't sprint. Too taxed from squats. The sprinting took place ~1 hour after squats.

 

[Denys Carthusian]

Hills for sprints are your hamstrings' best friend.

 

[Denys Carthusian]

Hello,

I'd view it as S&S, strength move then power training with max output. I'd stop sprinting when power decrease and wood take ample rest between sets (as if they were swings)

Kind regards,

Pet'

I have a vague memory of an S&S style workout that substituted Hill Sprints for Swings but can't recall how they worked the protocol.

 

[John K]

I have a vague memory of an S&S style workout that substituted Hill Sprints for Swings but can't recall how they worked the protocol.

Are you thinking this?

Strong Endurance in Schools to Strengthen the Next Generation | StrongFirst

Incorporating Strong Endurance, the Fighter Pullup Program and Grease the Groove have been an enormous success at Prescott. We have seen noticeable physical improvements throughout the year and a half we’ve been implementing these programs.

www.strongfirst.com

 

[Denys Carthusian]

Are you thinking this?

Strong Endurance in Schools to Strengthen the Next Generation | StrongFirst

Incorporating Strong Endurance, the Fighter Pullup Program and Grease the Groove have been an enormous success at Prescott. We have seen noticeable physical improvements throughout the year and a half we’ve been implementing these programs.

www.strongfirst.com

As Ed McMahon used to say "you are correct, sir!"

 

[timmothysmith01]

It is crucial for you to attentively listen to your body and allow sufficient time for recovery following an intense squats session. However, engaging in sprints right after may impose additional strain on the muscles and potentially hinder strength gains. Prioritizing rest and recuperation is advisable as it enables the muscles to repair and grow effectively. One should continue putting in dedicated effort toward their fitness goals.

 

[Ben Strong]

Post Activation Potentiation Training, PAP

Performing Heavy Squats prior to Sprints is Post Activition Training.

This has been addressed multiple time on the SrongFirst Forum.

This method, when performed correctly, ensure greater Force Production is produce in the Power or Speed Set that follows.

The Caveats of PAP

1) Heavy Squats

a) This set needs to be around 85% of 1 Repetition Max.

b) One or maybe Two Reps are perforned. These need to be easy Reps.

In a Heavy Set of Squat, if the Load requires too much effort, it dampens or kills the following Speed or Power Set.

That means the Training Effect you are trying to obtan is negated; not going to work. Your objective is lost.

60 Meter Sprint

The key to optimally innovating and developing the Fast Twitch Muscle Fiber for Power and Speed is in Sprint of 30 meter or less; not 60 meters.

Thanks for this great info Kenny! I was always suspicious that the protocol our O-line coach had us following was not ideal. Though I think it may have been pushing the boundaries of what other high school coaches were doing at the time.

I am going to earmark this info and program this PAP work into a future block of training at some point.