Sprint training

[maenyfresh]

Hey tell me what u guys think about my sprint
And running program in
Conjunction with Gyming. I want gain like 11pounds but proper muscle. I have to eat a lot since I have a
Fast metabolism, so I don't wana eat a lot and gain
Fat and lose my fitness as well Heres my workout.

Monday- gym

Tuesday - sprints 8 Times 100metres

Wed - gym

Thur- 4 Times 400 meters

Fday - gym

Sat- rest

Sunday - 10km run

Is this too much cardio and will restrict me from gaining or is it ok.?

[chris30]

If you already struggle to gain weight, then I think this routine will definitely hinder your progress in that respect. However, if you're prepared to make small gains over time then you will build very lean muscle with the right diet. Although to be honest *within reason* you could eat shed loads of the right stuff, especially if you're lifting heavy weights.
I would also highly recommend looking at Jim Wendler's 531 strength training programme! My max lifts and strength has gone through the roof whilst still boxing 2/3 times per week. It's improved my power immensely too

[maenyfresh]

If you already struggle to gain weight, then I think this routine will definitely hinder your progress in that respect. However, if you're prepared to make small gains over time then you will build very lean muscle with the right diet. Although to be honest *within reason* you could eat shed loads of the right stuff, especially if you're lifting heavy weights.
I would also highly recommend looking at Jim Wendler's 531 strength training programme! My max lifts and strength has gone through the roof whilst still boxing 2/3 times per week. It's improved my power immensely too

Thanks man , but when I was doing boxing my trainers always told me to lift light weights and not go heavy coz it would coz resistance and hinder my boxing, so they just made me do body workouts and plyometrics ..

[Sugarj]

Hey tell me what u guys think about my sprint
And running program in
Conjunction with Gyming. I want gain like 11pounds but proper muscle. I have to eat a lot since I have a
Fast metabolism, so I don't wana eat a lot and gain
Fat and lose my fitness as well Heres my workout.

Monday- gym

Tuesday - sprints 8 Times 100metres

Wed - gym

Thur- 4 Times 400 meters

Fday - gym

Sat- rest

Sunday - 10km run

Is this too much cardio and will restrict me from gaining or is it ok.?

No, that isn't too much cardio at at all. You're only running 7.75 miles a week. Not a hope of that stopping you putting on weight. The 100 metre reps wouldn't be considered much more of a cardio workout than a weights session in the gym.

For what its worth, I'm running 35 miles a week which includes speedwork, longer runs and hillwork............and I put on weight if I don't watch it. No risk with your plan!

If you want to put on weight you might need to alter your weight lifting plan (lower reps of high effort) and also the amount (and quality!) of the food you eat.

Best of luck.

[chris30]

If you want to put on weight you actually want to be doing sets 0f 8-10 with slightly more moderate weights. The idea of heavy, coumpound lifts for low reps is that you get the strength increases without so many of the size or weight increases. Concentrate on: Squat, Push press, Deadlift and Bench press

[Sam Sexton]

It depends on how hard you find it to put weight on. If you're an ectomorph then you might want to drop the 10km run and one of your sprint days as well. If your diet and workouts at the gym are up to scratch you'll not gain much fat, if any at all.

Hope this helps.