DFHT and sprinting?

[gobus]

Couple of questions for AnimalMass or whoever is an expert at DFHT

1) Would it be okay to incorporate 2 days of 100m sprints, about 8 intervals, on my off days?

2) Can I split up the workout into 5x5 and 4x8 days? Example:
Day 1: 5x5 Bench, 5x5 Rows, 5x5 squats
Day 2: 4x10 bench, 4x10 pullthroughs, 4x10 lat work, etc.

Thanks

 

[Blue09]

Couple of questions for AnimalMass or whoever is an expert at DFHT

1) Would it be okay to incorporate 2 days of 100m sprints, about 8 intervals, on my off days?

2) Can I split up the workout into 5x5 and 4x8 days? Example:
Day 1: 5x5 Bench, 5x5 Rows, 5x5 squats
Day 2: 4x10 bench, 4x10 pullthroughs, 4x10 lat work, etc.

Thanks

1) Yes, you could...but I personally wouldn't. I would just do light cardio on those days, maybe a friendly came of bbal or backyard football.

2) Yea, you can do that....just don't call it DFHT anymore....

 

[gobus]

Alright, thanks. How would you augment the program to incorporate sprints then? I have to do them unfortunately.

 

[Girth]

Personally....I think it better to do them on the leg days....immediately prior to your workout. Why......First, sprints are essentially plyos. As with all explosive movements (cleans), you want to do them first in your workout, when the nervous system is fresh. They are also a GREAT way to warm up the body and nervous system for the weight training to follow. And regardless of what you may think, it won't hurt your weight training performance that much.

Second reason would be in regards to your emphasis on hypertrophy. Performing the weight training in a fatigued state will only enhance your results. As hypertrophy is largely a function of muscle fatigue and Type IIA fiber growth. I remember seeing a study about the fact that BB'ers were essentially endurance athletes, for it was the endurance fibers which had grown and not the Type IIB's, as thought. Not saying that both didn't hypertrophy, but the endurance fibers grew to a MUCH larger degree percentage wise.

 

[Blue09]

Second reason would be in regards to your emphasis on hypertrophy. Performing the weight training in a fatigued state will only enhance your results. As hypertrophy is largely a function of muscle fatigue and Type IIA fiber growth. I remember seeing a study about the fact that BB'ers were essentially endurance athletes, for it was the endurance fibers which had grown and not the Type IIB's, as thought. Not saying that both didn't hypertrophy, but the endurance fibers grew to a MUCH larger degree percentage wise.

Maybe im reading this wrong, but would this not advocate longer workouts? Of course to a certain extent, but it seems to refute today's idea of "Less is more".....more people usually saying not to go over 45 mins in training.....or possibly more reps per set.....or both?

 

[Girth]

As for longer workouts, I wouldn't worry about that all too much. Most believe you should stop your workout in under 1 hour, because this is when natural T levels fall. However, I believe it was Freddy whose posted many times that T levels fall regardless of whether you stop the workout or not. Less is more works as PART of a dual factor program. It's not the end all. My workouts will range from 1 1/2 hours during my volume period, down to 30 minutes for the higher intensity, lower volume portion.