Starting Strength and Conditioning

[NorseBeast]

I am about to start the starting strength workout and have a question about conditioning. I am doing the program as my off season workout for Rugby League as i want to get stronger and change my body composition. I am 107kgs,i am not sure of my bf% but its only my stomach and backside that i need to lose the fat from. The rest of body is pretty lean. I wanted to add one day conditioning so that when i go back to pre season training next january i am not struggling and coming last in all the training exercises as i usually do.
I work a 4 on 4 off roster so i was planning on lifting 3 days out of the 8 day cycle and doing one day off 400m sprints
My schedule would look something like this

Day 1 Day Shift OFF
Day 2 Day Shift OFF
Day 3 Night Shift Weight Training
Day 4 Night Shift OFF
Day 5 Day Off Weight Training
Day 6 Day Off OFF
Day 7 Day Off Weight Training
Day 8 Day Off 400m sprints

What do you guys think? Would this work ok or if i plan on doing conditioning work would i be better off with a program like WS4SB.
Cheers

[Cheap5.0]

I am about to start the starting strength workout and have a question about conditioning. I am doing the program as my off season workout for Rugby League as i want to get stronger and change my body composition. I am 107kgs,i am not sure of my bf% but its only my stomach and backside that i need to lose the fat from. The rest of body is pretty lean. I wanted to add one day conditioning so that when i go back to pre season training next january i am not struggling and coming last in all the training exercises as i usually do.
I work a 4 on 4 off roster so i was planning on lifting 3 days out of the 8 day cycle and doing one day off 400m sprints
My schedule would look something like this

Day 1 Day Shift OFF
Day 2 Day Shift OFF
Day 3 Night Shift Weight Training
Day 4 Night Shift OFF
Day 5 Day Off Weight Training
Day 6 Day Off OFF
Day 7 Day Off Weight Training
Day 8 Day Off 400m sprints

What do you guys think? Would this work ok or if i plan on doing conditioning work would i be better off with a program like WS4SB.
Cheers

I know nothing about WS4SB, but SS will work out very well for you. The 400M sprints will be a little rough either before or after your heavy squating days, but proper warmups/stretching should insure that you don't wreck your self.

BTW, expect to get some flak for wanting to do sprints during SS....its "against the rules".

[Jesse_l_g]

I know nothing about WS4SB, but SS will work out very well for you. The 400M sprints will be a little rough either before or after your heavy squating days, but proper warmups/stretching should insure that you don't wreck your self.

BTW, expect to get some flak for wanting to do sprints during SS....its "against the rules".

No it’s not against the rules. In the book Mark says to do sports specific cardio. Just make sure you aren’t doing so much you stop making gains.

[Cheap5.0]

No it’s not against the rules. In the book Mark says to do sports specific cardio. Just make sure you aren’t doing so much you stop making gains.

Ill have to go back and read it, but i am pretty sure its very restricted. I dont know what OP is planning to do with 400M sprints, but if its to get quicker that will probably go against the SS mantra.

[NorseBeast]

Thanks for the replies guys.The 400m sprint idea came from an article called running man by Christian Thibadeau over at T Nation. Its just 400m sprints done as fast as possible. It starts off as 2 sprints with 120 seconds rest between sprints in week 1 and builds up to 5 by with only 90 seconds rest by week 8.

[Jesse_l_g]

Thanks for the replies guys.The 400m sprint idea came from an article called running man by Christian Thibadeau over at T Nation. Its just 400m sprints done as fast as possible. It starts off as 2 sprints with 120 seconds rest between sprints in week 1 and builds up to 5 by with only 90 seconds rest by week 8.

how many times a week?

[NorseBeast]

how many times a week?

Only 1.

[Cheap5.0]

Thanks for the replies guys.The 400m sprint idea came from an article called running man by Christian Thibadeau over at T Nation. Its just 400m sprints done as fast as possible. It starts off as 2 sprints with 120 seconds rest between sprints in week 1 and builds up to 5 by with only 90 seconds rest by week 8.

Sounds like a plan, but i will say this now...good luck with the sprints after a nice heavy dead/squat day lol. Its not impossible, but i would have a hard time sprinting all out after dead day.

[NorseBeast]

Sounds like a plan, but i will say this now...good luck with the sprints after a nice heavy dead/squat day lol. Its not impossible, but i would have a hard time sprinting all out after dead day.

The other option i have would be to do the sprints on day 2 the day before my first workout.

[BdaGolfer]

What about Day 1? That would give you a day either side of squatting days...

Alan

[NorseBeast]

What about Day 1? That would give you a day either side of squatting days...

Alan

Thanks for the reply. Would training every other day with consecutive rest days be a problem?

[BrotherWolf]

Do your sprints.. but don't let it interfere with the program ..

[Mr Armageddon]

Have you considered sled dragging? Its a great way to improve your work capacity and it doesnt negativly impact on your weight training. This far out from your next season i am not sure if you want to be doing to much high intensity sprinting work. Weight training and GPP would be ideal at this stage of your training. If sled work isnt an option look into tempo running.

[Cheap5.0]

Have you considered sled dragging? Its a great way to improve your work capacity and it doesnt negativly impact on your weight training. This far out from your next season i am not sure if you want to be doing to much high intensity sprinting work. Weight training and GPP would be ideal at this stage of your training. If sled work isnt an option look into tempo running.

I agree with this, IME i can whip my self into running/sprinting shape in about a month...but building strength take much more time.

I would love to do some sleds if i was in any running sports that required burst energy.

[cameron0106]

Your plan sounds pretty solid, I have done starting strength with lifting on MWF and conditioning on Tuesday. Its rough, but if you are making progress with your lifts, then you are doing good. Make sure you are eating a ton and getting plenty of sleep.

I'll second that sled dragging. Sled dragging is great, even if you just load it up with weight and walk.

Something to keep in mind is that strength is hard to gain, but easy to maintain. And while conditioning is easy to lose, it is also easy to gain back. What I tell people to do, depending on where you are in your year, is that during most of the off season, just forget about your conditioning for the most part, one day per week should be good, but don't go overboard. Then when you get 1-2 months out from the season, focus on strength maintanence and get your conditioning levels up. To maintain strength, you only need to do a few sets of core lifts, a couple days a week. Like Squat monday, Deadlift Wednesday, and Press Friday, that will provide you with the time and energy to bring up your conditioning.

About WS4SB, it is a great program. At least you should read everything Joe DeFranco writes, because the man is a genius.

[Mr Armageddon]

About WS4SB, it is a great program. At least you should read everything Joe DeFranco writes, because the man is a genius.

this x2

I reckon for the op goals the WS4SB program is the best tool for the job. The combination of max strength work and rep work allows you to increase strength aswell as gain lean mass and having one lower body day per week allows you to work on other aspects such as conditioning. OP your plan looks good but i would definatly have a good hard look at defrancos stuff before starting out.

[Kirra]

Do your sprints.. but don't let it interfere with the program ..

This.

[azzuk23]

do ws4sb

it should work better for your goals

especially is your 107kg with not much fat. SS would be better if you were 57kg with not much fat