Advice please: Combining bulk with sprints

[Bloke]

Here's my workout plan

I plan on combining sprints with heavy lifting for the upcoming OzTag season (Rugby League with tags). My sprints are simple; 20 & 40 metre sprints for around 20-30 minutes.

Monday: Chest
Tuesday: Back + sprints
Wednesday: Legs
Thursday: Shoulders + sprints
Friday: Arms
Saturday: Sprints
Sunday: rest

Please give me your thought on this routine

Too much ?

Will this greatly affect my bulking?

Or will this turn me into the messiah ?

 

[brucevangeorge]

Messiah? WTF?

:crackup: :crackup: :crackup:

 

[Bloke]

Originally posted by brucevangeorge
Messiah? WTF?

:crackup: :crackup: :crackup:

Your right. Who am I kidding ? I already am the messiah

Advice please

 

[speedo_meme]

don't do sprints on days that you lift unless you lift in the morning and sprint in the afternoon, or vice versa...

this is what we did in juco football, and it worked well for me...

 

[Nightwing]

There's no need to work out that many days. Especially if you're doing the rugby training too. Just do 2-3 full body workouts per week on alternating days and you'll do fine.

Keep your workouts brief but very intense. Also to improve your cardiovascular conditioning, just move between exercises with no rest in between (do it in one of your workouts and you'll see how hard it is). And if you must do sprints, just do it on the days you strength train.

 

[brucevangeorge]

I smell a troll.

 

[The_Lifter]

Two superb articles on sprinting and the many positive effects to it renders to the bulker, cutter or recomper can be found at mindandmuscle.net.

 

[Bloke]

*don't do sprints on days that you lift unless you lift in the morning and sprint in the afternoon, or vice versa...*

That's the plan

*There's no need to work out that many days. Especially if you're doing the rugby training too. Just do 2-3 full body workouts per week on alternating days and you'll do fine.*

There is no Rugby training, you can simply just join any team. I figure if I do 2 months of training, no one will be able to stop me, as I'm pretty quick as it is. I was thinking of doing 3 days of workouts as you said, but doing 2 muscle groups on each day. I'm also going to have the work legs around the sprints.

*Two superb articles on sprinting and the many positive effects to it renders to the bulker, cutter or recomper can be found at mindandmuscle.net.*

Thanks for the tip, I'll check it out.

 

[dirtysanchez]

Are you training as a 'bodybuilder' or training as an athlete, because if you're doing the latter your routine needs some work...

 

[Bloke]

I quite simply want to get faster & stronger at the same time. I'm not verly concerned about gaining mass.

 

[Da Realist]

I think the best thing to do is to combine the chest and shoulder days and tone done the arms since they'll get stronger from doing bench press and some back exercises. On those days, sprint harder since your legs have gooten a little rest. Then you could maybe combine the back days and leg days, but maybe jog or do light sprints so you don't overwork them. Also, you may want to take Wednesday off just to run a little and stretch. We basically used that formula when I played in college.

 

[Un-Aru]

Are you training as a 'bodybuilder' or training as an athlete, because if you're doing the latter your routine needs some work...

Agreed 100%. Sanchez I'll let you take this one, by the way, hey hey from WA. Which gym are you based in?

Realist I could give you the refined training program I used but you'll probably end up overtrained...

 

[Un-Aru]

Realist I could give you the refined training program I used but you'll probably end up overtrained...

Sorry, my bad, meant that for Bloke.
BTW to become the messiah you'll need a lot more than sheer speed. Skill and vision, timing and agility are all critical as well as a dash of natural ability...

 

[dirtysanchez]

Bloke, it's important to remember that athletes should train movements (i.e. upper body - pushing or pulling, vertical or horizontal plane, lower body - hip or quad dominant movements, core work) not muscle groups (i.e. chest, biceps, lats)...that is for bodybuilders.

So structure your program accordingly...don't isolate muscle groups, like you are currently doing.

Examples of ways you can structure your routine are:

2 days/week: Upper/Lower
3 days/week: Upper Push/Lower Body/Upper Pull
4 days/week: Lower Speed/Upper Heavy/Lower Heavy/Upper Speed

Un-Aru - ATM I'm training at Selby Health and Fitness in Osborne Pk. But as soon as school starts I'll be heading back to the schools gym...

 

[Centaurion]

Originally posted by Bloke
I quite simply want to get faster & stronger at the same time. I'm not verly concerned about gaining mass.

You might want to look into GPP is this is your goal.

And as long as you up your daily cals it wont affect your bulking.