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  1. #1
    Registered User SLAW60's Avatar
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    Question Lifting and Agility Question????

    So I’m a skinny individual right now that is just starting to go to the gym. I’m doing full body workouts Tuesday, Thursday, n Saturday. Would it be best to do sprints, box jumps, etc. on the same day as lifting or between lifting days?

    Thank you in advance.
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    Registered User EliKoehn's Avatar
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    Take my advice with a grain of salt, as someone with some decent experience lifting but not much with sprints or box jumps.

    I'd include them on the same day, if you want to do them at all, and do first the one that you want to give priority. There is research that shows squatting, for instance, improves performance with both of these, so it might be best to give them a break and focus on getting a decent base of strength all-round before specializing into more athletic-oriented exercises.

    If you do them on rest days, it will stifle your recovery and hamper your long-term progress.
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    I’d treat box jumps as either 1) prehab (or GPP, if you prefer that term) or 2) a way to get some explosive lower body volume work in since by nature box jumps are concentric only and shouldn’t wreak havoc on your recovery

    Either way, definitely NOT a rest day activity.
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    It depends on how hard you are training one or the other.

    Given that you're pretty light, it should be a pretty steady upward trek. If you have a lot of fat then it can impede your flexibility and awareness of bad form. Though in your case it's possible that your muscles aren't resilient enough to perform lots of work safely. Form is still important in both cases obviously just tbc, and most untrained bodies could use some conditioning whether heavy or light.

    As you are just beginning, then approach each type of exercise steadily and keep focus on doing them more smoothly and efficiently while things still feel easy. Practice time and mechanical proficiency throughout the day will lead to decreased muscle breakdown/fatigue as you work out, at which point you will be more willingly able to do more without complication.

    As long as you are starting small then your recovery between exercises won't complicate things at this point, whether on the same day or not. Starting with say, three to five 100 yard sprints will probably allow you to squat before or after in the same day. Doing 5-10 minutes of box jumps at a height you know you can handle for 10-20 minutes can be the same thing. You should be able to track something along the lines of, how much rest you need in between sprints, or how subtly jarring each jump is over 5 minutes, and it should generally get perceptively better on a micro level before you start doing more.
    Last edited by GeneralSerpant; 10-21-2021 at 11:09 AM.
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    "power" or speed comes first as you need to be able to make the neural adaptations.. Unfatigued.

    "strength" either comes AFTER power or first in a different session, again neural.

    Then hypertrophy work after....

    Specific sport training needs to be almost always. In Seperate sessions as they use different energy systems.

    Just remember that adding muscle and getting stronger won't slow you down.... Adding fat and not training you speed and energy systems will.

    And that if you are a NONE barbell athlete, your lifting is your Gpp (not prehab xD that's done before surgery or to try to reduce Injury rates)
    General physical preparation or preparedness..
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    Originally Posted by SLAW60 View Post
    So I’m a skinny individual right now that is just starting to go to the gym. I’m doing full body workouts Tuesday, Thursday, n Saturday. Would it be best to do sprints, box jumps, etc. on the same day as lifting or between lifting days?

    Thank you in advance.
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    Kiwi Battler BenMcLeodNZ's Avatar
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    Have a separate agility/cardio day
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    I'm a high school football/track coach and also run our off-season weight training. Here's how we do it and why.

    Plyo of any kind are done before weight training to activate the CNS. As long as you're doing plyos properly, you'll feel an immediate difference when you get under the bar. Your motor units will be primed to move weight as long as you're not taking plyos to failure. Plyos are designed to train your body to recruit motor neurons faster and not for conditioning.

    You'll get more out of linear/lateral speed work if you're doing them on a separate day. Again, these exercises are all about neurological adaption (especially linear speed ) as well as learning a motor pattern. You don't want to do these after you lift as the muscles will be fatigued and you'll get less from the movements. We do some linear/lateral work as a warm-up for weight training session but they're low intensity/duration. More intense linear/lateral speed work is done the next day.

    Here's a sample schedule:
    Monday: plyos, lifting.
    Tuesday: linear/lateral speed work.
    Wednesday: plyos, lifting
    Thursday: linear/lateral speed work
    Friday: plyos, lifting.
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