Combining Sprints/Agilities on Lower-Lifting Days

[frobro]

This is what I'm having trouble with. I really need to get out and run some sprints and agilities. With me doing a high intensity routine such as Smolov should I run in the morning and squat in the evening or the opposite?

[PolPow53]

why not run on the opposite days?

[Jhawk Fitness]

As long as you have enough rest & fuel (food) in between I dont see why couldn't run in the a.m. and lift in the p.m.

[frobro]

Aight thanks.

I don't have speed days and agility days, I get bored easily so I combine both.

[frobro]

I thought that it was better to lift first then run...could I lift, take a long break as in take in some food and liquid then go run?

[Coach37]

If your running is intense, then I would do more of a rep routine for lower body strength training if done on the same day, and the running should be done first.

On the other hand, if you have more of a tempo type training day, then your lifting can be more intense and lifting would be best if done first.

Make sense?

CoachC
http://www.YoungChamps.com

[frobro]

So what would you consider intense and what would you consider tempo?

[Coach37]

Tempo would be along the lines of technique runs -- fast enough that you are holding good technique, but not so fast that you can't maintain it a while.

Intense runs are close to all out effort.

Odd thing is that for an untrained sprinter, they run faster doing a technique run than they do on an all-out run. That is because the brakes are firing just like the accelerators.

For lifting, doing light to moderate weight at a high speed, or doing reps of 4 RM or more would be intense, and the less than that would be less intense. Do not confuse tempo with "easy" or that they will not get you tired -- on the contrary. You may get more winded by tempo work because volume is higher.

CoachC
http://www.YoungChamps.com