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Originally Posted by wongkey
Thanks, on your opinion. I'm gonna test out switching some of my cardio days with sprint days. I'm just worried that maybe having half sprint days and half cardio days will make my legs too sore, and it might hinder my leg workout on Tuesdays. With my workouts I usually end every workout with a set of burnouts. I'm just confused with whether to train for maximum strength now or if I should try to drop weight to 160ish. The way I see it is, if I can drop my weight to around 160 and maintain a squat of 315ish, then I'm squatting twice my weight. If i train for strength then I'll probably end up gaining some weight due to the excessive amounts of calories i'll need to get stronger. But like I said before, I guess i'll just have more sprinting type workouts then regular cardio running days. Thanks bluegreyhound!
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I guess that you are not a real beginner so you could try...
1) On max effort lift days, bias your training towards CNS training (low to medium work volume, 85%-95% 1RM). You won't be that sore from this and your strength should be maintained somewhat.
2) On dynamic days, do runs at around 70% of your top speed (flats mized up with hills). Relatively high volume (hence the lower intensity) so as to burn up more calories. If you want you can precede the runs with some speed work using squats and deadlift variations. Focus on power, although since you are trying to lose weight the workload is going to be higher and not really optimal for pure power.
3) Do the above for say 6- 8 weeks and see what weight you have lost. If you want to lose more weight at a faster rate you could drop the max effort for a few weeks and do more sprints and cardio.
4) Try to ensure that you train as much of the whole body as you can and as frequently as you can without being too sore. The first week or so will be a real bitch, but your body will adapt and fight through it. Your legs can take a real punishing too as long as you don't do too much running too frequently. Personally, I don't need to lost weight. I was last training legs 3 times a week and playing ball last year; I was only sore for about 36 hrs or so with slow and steady progression of the weights.
BTE you should message johndecena for more detailed info on cutting etc.. He knows more than me about this.