Lifted heavy weights, low reps in the off season...feel alot slower

[Laxman11]

Whats up--I play rugby, and I put on a decent amount of lean muscle over the off season. Now, when im doing sprints during practice, I find myself falling behind, where I was once the fastest person on the team. Do the heavy weights, low reps account for my slower sprints, and my lack of endurance?

thanks

[Jon Doyle]

Take a look at bar speed. If you bar speed is very slow that may be an issue. Also, is your training balanced? Have you performed dynamic and static stretching along with your heavy weight training?

Lastly, are you really slower or extremely overtrained?

[Laxman11]

To be honest, I am not sure if I am over training. I have been lifting hard even with the start of 2 practices a week, and a team run. It just seems like I am carrying more weight (even tho its muscle), which is making me slower and making the runs harder, do you think the static stretching or whatever would help?

[Laxman11]

bump

[Reps n Sets]

You didnt do speed % plyo work while you were messing with the weights?

In order to become faster you have to keeep on running and mantain your explosiveness.

[Person]

You didn't run and expected to not get slower....

Not good logic.

[triathlon0505]

laxman,
if i had to decide i would tell you speed, quickness, and change of direction are going to do more for you than bulk. on the opposite end of the spectrum, a lot of coaches run their players like a cross country team in practice. this is great for your lungs and ass for your legs come game day. if your concerned about performance. what you need to do is speed drills, lots of them and maybe plyometrics. static stretching, balistic stretching, anything is going to be better than nothing although give your muscles time to recoup. quick starts and stops. weight training that emphasizes fast-twitch muscle fibers and propioceptors. size has its advantages but if you can get a step on your man, and get your hands free or be able to turn on a dime and break someones ankels you will have a spot on the team. imho, better off than if you just have a few extra slabs muscles on your backside. good luck

[LISTEN_A_FELLA]

i'm a sprinter myself and i also can tell the difference after starting lifting, i was in a serious lack of strength/power so right now the priority is weightifting, i droped sprinting(cardio) to 1 or 2 sessions a week, the soreness doesn't allow me to do much more and i don't want to get to the gym tired the next day.

i'm working with reps 3-5, very heavy, trying not to gain that much size or weight, mainly power and strength, also the ****ing winter is hitting hard in my place, not to much motivation for going out to the track(high risk of injury), summer is coming slowly!

[chobar22]

Whats up--I play rugby, and I put on a decent amount of lean muscle over the off season. Now, when im doing sprints during practice, I find myself falling behind, where I was once the fastest person on the team. Do the heavy weights, low reps account for my slower sprints, and my lack of endurance?

thanks

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