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  1. #1
    Small strong freak Thiggins2's Avatar
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    Sprints to help increase deadlift & squats

    Any carry over? To build explosiveness?



    I did sprints yesterday for the first time...ever. And my legs are awfully sore.

    Is there any carry over to help my lifts?
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  2. #2
    Registered User untranslatedZA's Avatar
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    I used to do sprints mostly for cardio, but i never felt any carryover for either, maybe its just me. The thing is it will probably help if u are strugling with explosiveness at the top of the lifts, but since u are not getting deep when u are running i dont think it could. Sprinting is good GPP i hear though, there is no point in NOT doing them.
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  3. #3
    ...... 5_02ls1's Avatar
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    not sure if they help my lifts any,but i do them as a form of cardio/GPP...
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  4. #4
    Powerlifting Mod isaku900's Avatar
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    Originally Posted by 5_02ls1 View Post
    not sure if they help my lifts any,but i do them as a form of cardio/GPP...
    they won't help your lifts whatsoever, but they are a good choice for cardio/gpp as HIIT you won't lose much from your lifts by doing sprints.
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  5. #5
    Small strong freak Thiggins2's Avatar
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    Originally Posted by 5_02ls1 View Post
    not sure if they help my lifts any,but i do them as a form of cardio/GPP...

    Are sprints great for losing BF and retaining muscle?
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  6. #6
    Small strong freak Thiggins2's Avatar
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    Originally Posted by isaku900 View Post
    they won't help your lifts whatsoever, but they are a good choice for cardio/gpp as HIIT you won't lose much from your lifts by doing sprints.
    I won't "Lose" much from my lifts?

    Doing sprints will make my lifts go down if anything?
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  7. #7
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    Originally Posted by Thiggins2 View Post
    Are sprints great for losing BF and retaining muscle?
    yes,look at a sprinters body they are normaly lean and muscular,but diet plays a large role in fat loss...
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  8. #8
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    When I slack on my sprints, jumps, and throws, my lifts get slow. Sprinting is one of the most basic skills we have as human beings. If you couldn't do it a few thousand years ago, you got eaten by a f*cking bear. People who can't do it now are fat and out of shape. Either way, you are f*cked if you don't do it regularly.
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  9. #9
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    Originally Posted by Thiggins2 View Post
    I won't "Lose" much from my lifts?

    Doing sprints will make my lifts go down if anything?
    anytime you start doing gpp/cardio your lifts might decrease some,but your body will eventually adapt to the extra workload...
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  10. #10
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    It's more like the other way around. Squats/deads will help increase your speed, but sprinting won't make your absolute strength any greater.
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    Originally Posted by HamburgerTrain View Post
    When I slack on my sprints, jumps, and throws, my lifts get slow. Sprinting is one of the most basic skills we have as human beings. If you couldn't do it a few thousand years ago, you got eaten by a f*cking bear. People who can't do it now are fat and out of shape. Either way, you are f*cked if you don't do it regularly.
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  12. #12
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    Originally Posted by HamburgerTrain View Post
    When I slack on my sprints, jumps, and throws, my lifts get slow. Sprinting is one of the most basic skills we have as human beings. If you couldn't do it a few thousand years ago, you got eaten by a f*cking bear. People who can't do it now are fat and out of shape. Either way, you are f*cked if you don't do it regularly.
    I hope to start doing them on sundays. I'm going to turn sunday into a sprint/cardio day.mainly for explosive lifts IE highjumps, springs, ect
    Originally Posted by 5_02ls1 View Post
    anytime you start doing gpp/cardio your lifts might decrease some,but your body will eventually adapt to the extra workload...
    im hoping to burn a little bit of body fat slowly, so i retain my muscle.
    Originally Posted by darren.dugan View Post
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  13. #13
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    Originally Posted by darren.dugan View Post
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    Sprinting for powerlifters? What is the effect on the joints, shins etc of a powerlifter weighing say 240-300lbs for argument purposes sprinting? The prowler/sled is more powerlifter friendly and doesn't negatively impact your squats like sprinting would.
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    Originally Posted by kingscross View Post
    Sprinting for powerlifters? What is the effect on the joints, shins etc of a powerlifter weighing say 240-300lbs for argument purposes sprinting? The prowler/sled is more powerlifter friendly and doesn't negatively impact your squats like sprinting would.
    I am 280 and sprint, jump, and do something explosive at least 5 times a week. Again, people who can't sprint are in terrible shape or too weak to be fast. Just because somone is a fat f*ck does not give them an excuse to be a fat f*ck.
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    Originally Posted by HamburgerTrain View Post
    I am 280 and sprint, jump, and do something explosive at least 5 times a week. Again, people who can't sprint are in terrible shape or too weak to be fast. Just because somone is a fat f*ck does not give them an excuse to be a fat f*ck.
    Not necessarily. You were quoting Louie Simmons on nutrition the other day, I doubt you will find him/EliteFTS advocating sprinting for all strength athletes. What carryover/SPP does a strongman/Powerlifter get specifically from sprinting?
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    It'd hurt me because I wouldn't be able to walk for a week. I doubt it's going to help your lifts at all, but I'm actually faster and have a higher vertical than when I was 190lb and did pretty intense "athletic" training in high school. Now I'm 265 pounds and can't tie my shoes or walk up a flight of stairs without getting winded, but I can squat twice as much as I did then, and I can get rim on a basketball goal, which I couldn't then. I feel as though maybe I should do some cardio though.
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  18. #18
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    wouldnt hill sprints be even better? not only are you doing cardio and training explosivenesss your also working ur quads pretty hard so that would benefit the deadlift off the floor, and the upper range on the squat.
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    Originally Posted by kingscross View Post
    Not necessarily. You were quoting Louie Simmons on nutrition the other day, I doubt you will find him/EliteFTS advocating sprinting for all strength athletes. What carryover/SPP does a strongman/Powerlifter get specifically from sprinting?
    Yea, Louie doesn't want any of his guys to do anything like that:

    http://www.youtube.com/watch?v=rPJCfzG4tlQ

    http://www.youtube.com/watch?v=BLLLYyCmHjI

    http://www.youtube.com/watch?v=CRkmkd7VZyo

    http://www.youtube.com/watch?v=amVb18iBIMM

    http://www.youtube.com/watch?v=K-DT3rxvxog
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    You're perfectly able to run if you're big, throwers are usually >250 and lots of them do significant amounts of sprinting/lower body plyos. Sprinting might not improve your lifts, but if you get winded walking up a flight of stairs then they'll definitely improve your quality of life.
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    Sprints, double unders, rowing machine HIIT, etc.

    Any addition to your workload will hurt you in the short-term while you adapt, because your body wants to stay in balance.

    But once you get past the duldrums you'll be better off when it comes to your lifts and just general athleticism.

    I do all forms of HIIT and my lifts continue to go up, and my work capacity in general has been increasing along the way, which allows me to take shorter rest times between sets.

    Granted my lifts aren't absurdly huge, but as my lifts grow so does my conditioning, so even once I finally hit a 4 plate squat down the line, my recovery will be quicker than if I simply became a squat machine and never through in a bit of conditioning.

    Not to mention the benefits of being more explosive.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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