cardio and strength/speed training

[RugbyStar12]

I am on the wsfsb program. I am trying to increase my strength/size and speed.I am running a 40 in 5.1sec i need to lower that to around 5 flat.

would doing cardio 3x per week affect my strength and speed gains?

If so how do you guys manage to keep a low bodyfat % with no cardio?
can it be done with only clean dieting and strength work?

[Ramman]

Try searching around for posts and articles that might thank you.
I am not familiar with rugby , but I think :
a) a good weight rutine
b) proper track work(maybe some plyometrics too)
c) proper diet
and
d) Will of mind
U will be fine ...
But you are already doing most of it I suppose...
While bulking you have more bodyfat than usuall.If your card is not of high intensity I think there will be no problem.

Maybe sb else coud help you better...

[FiLL]

I am on the wsfsb program. I am trying to increase my strength/size and speed.I am running a 40 in 5.1sec i need to lower that to around 5 flat.

would doing cardio 3x per week affect my strength and speed gains?

If so how do you guys manage to keep a low bodyfat % with no cardio?
can it be done with only clean dieting and strength work?

if u want good speed gains do some sprinting like this, this is what we did during off season footy training and athletics training aswell.. and it was very good for explosive speed and overall speed :


10x10m
8x20m
6x40m
4x60m
2x80m
1x100m


your recovery is a slow walk back after every sprint, then when u change distances have like a minute or 2 minute break.. do that 2 or 3 times a week and u should notice improvments in explosive speed and overall speed..... it worked for me very well and worked for a few of my mates.... but every1 is different man.. try it and see what happens, Good luck

[Malodrax]

^^^ that is NOT a good way to work on speed for two major reasons:
1. not enough recovery between sprints (you need at least 1 min rest/every 10m sprinted)
2. too much volume sprint sessions should typically be around 300-500m total volume

[FiLL]

^^^ that is NOT a good way to work on speed for two major reasons:
1. not enough recovery between sprints (you need at least 1 min rest/every 10m sprinted)
2. too much volume sprint sessions should typically be around 300-500m total volume

well it worked for me, and some other mates. like i said.. every1 is different