Is doing plyometrics, sprints and agility training on workout days ok?

[Ryan_Shack]

I know that doing cardio on workout days isn't a good idea, but what about plymetrics, agility and sprin training?

I know alot of people use a workout out similar to this:

mon: weight training
tue: plyometrics, sprints
wed: weight training
thur: plyometrics, sprints
fri: weight training
sat+sun: off

I prefer to go to the gym 5 days a week and work each muscle group seperate, so I have the most energy possible for each muscle group and to keep time in the gym down.

so I was thinking of a workout similar to this:

mon: (A.M) chest, (P.M) plyometrics, sprints, agility
tue: back
wed: (A.M) shoulders, (P.M) plyometrics, sprints, agility
Thur: legs
fri: (A.M) arms, (P.M) plyometrics, sprints, agility
sat+sun: off

Instead of doing plyometrics, sprints, agility three times a week, I coul split it up and do something like this:

mon: (A.M) chest, (P.M) heavy plyometrics (squat jumps, box jumps, etc.), sprints
tue: back
wed: (A.M) shoulders, (P.M) light plyometrics (high knees, butt kicks, etc.), agility
thur: legs
fri: (A.M) arms, (P.M) heavy plyometrics, sprints
sat: light plyometrics, agility

thanks in advance
Ryan

[Reps n Sets]

It's fine.

Do it before you lift, the longer in between the two sessions the better.

[bucfan24]

its almost the exact same scheadule i have. exept i do cleans on tuesdays in the morning and then after practice i do this exercise where i get a 45lb weight and i lift it straight over my head and i squat down and shuffle slowly with it for 2 min. i have no idea what it does but i saw some people do it in the gym about 5 months ago and it makes my back soar as hell so i fugure its doing something

[Vermonta]

Just so you know there are far more optimal ways to train for sports than body part splits.

[DH87]

I Do Plyometrics On Days That I Do Cardio And Lift...

Such A Great Way To Build Agility And Endurance

[ChrisBielke]

Ryan,

How much volume can you handle? Do you recover fast after workouts?

Also, when I look at your split I see something that you might want to think about. It seems like you are trying to combine athletic training and bodybuilding. It can be done, but at the expense of one or the other. In your case, I'm sure you'd rather be stronger, faster, and jump higher, right?

Write down the long term goals that you want to attain athletically and in the weight room. Then break it down to medium term goals. Now, build an 8 weight program (short term) that will get you moving towards your loftier athletic goals. Be specific.

[biggin66]

I did agility work and lifted weights and ran five days a week. I also ate alot of food. lol. I am no expert either but it did pay off for me.

[Not So Big]

Ryan,

How much volume can you handle? Do you recover fast after workouts?

Also, when I look at your split I see something that you might want to think about. It seems like you are trying to combine athletic training and bodybuilding. It can be done, but at the expense of one or the other. In your case, I'm sure you'd rather be stronger, faster, and jump higher, right?

Write down the long term goals that you want to attain athletically and in the weight room. Then break it down to medium term goals. Now, build an 8 weight program (short term) that will get you moving towards your loftier athletic goals. Be specific.

Correct, it can be done, but it is far from optimal.

[tonester]

Ryan,

How much volume can you handle? Do you recover fast after workouts?

Also, when I look at your split I see something that you might want to think about. It seems like you are trying to combine athletic training and bodybuilding. It can be done, but at the expense of one or the other. In your case, I'm sure you'd rather be stronger, faster, and jump higher, right?

Write down the long term goals that you want to attain athletically and in the weight room. Then break it down to medium term goals. Now, build an 8 weight program (short term) that will get you moving towards your loftier athletic goals. Be specific.

Ding ding ding...reps.

[Not So Big]

reps dictate everything by the way, and in this guys case (as well as most high school and college athletes) there is no such thing as how fast do you recover, minimum is 36-48 hours, and optimal being 72-96 hours, so really if he does this schedule

high intensity
high intensity
high intensity
high intensity
high intensity
high intensity
off

when the **** does he have any time to recover?

lol

Lulz

[mattmatt22]

you will be fine, just take saturday off also instead of just sunday

[trackfiend]

what is your goal? I agree that bodybuilding and training for sports are two separate things. I trained 3x week with power lifts, cleans, jerks, push press, squats, bench.. and 3x maintenance lifts, lat pulls, biceps, triceps, etc.. Plyos and sprints should be done before lifts, or lift early in the morning and do moderate sprint endurance workout at night. Get your protein and carbs between plyos and weights.

[The_LB_43]

Just so you know there are far more optimal ways to train for sports than body part splits.

x10

[Bigrob45]

It's fine as long as you space it out. For example, if you were to perform a dynamic warmup, then plyometrics for a half hour to 45 minutes and go straight into an hour weight training workout, you're body will most likely be in a catabolic state during your workout. Meaning your body will not have sufficient remaining glycogen stores to be broken down into sugar and used as energy, therefore breaking down proteins ect.. for energy.

[Bigrob45]

to exasperate fully loaded glycogen stores would be severely hard and in such a short workout frame, dont worry about your glycogen stores if you eat proper nutrition (40/30/30 split or something of that nature), eat 60 minutes before you workout, and take bcaas during your workout, you wont enter a catabolic state, your training for explosion and power buddy, your not running a marathon.

Actually, if he were running a marathon, fat would be his main source of energy. Also, doing plyometrics for 45 minutes prior to strength training may cause neuromuscular fatigue in athletes as well. Lastly, being at the gym for 2 hours is not a "short workout frame."

[WallBall55]

according to a muscle and fitness magizine that came out a few months ago the minnesota Vikings do their weight training followed directely by either speed/agillity/conditioning

[tkxii]

reps dictate everything by the way, and in this guys case (as well as most high school and college athletes) there is no such thing as how fast do you recover, minimum is 36-48 hours, and optimal being 72-96 hours, so really if he does this schedule

high intensity
high intensity
high intensity
high intensity
high intensity
high intensity
off

when the **** does he have any time to recover?

lol

yea, eventually you will just get worse, and worse, and won't be able to finish your workouts. Your levels of cortisol will increase, and testosterone will decrease, and you'll be overtrained in less than 2 weeks. Unless, you supplement with like ZMA at night, eat a ****load, glutamine, HMB, creatine, anything anticatabolic, steroids being the best optin of course, lol, But i'm under the assumption that you're tairning your legs 5 adys a week, that just does not work.