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  • Tabata sprints day after heavy lifting?

    Hi,

    I'm fairly new to going primal and wanted to work sprinting into my exercise plan. Yesterday I did a session of moving heavy things, which included working the leg muscles with squats. Is it worthwhile to do tabata sprints today, since my leg muscles probably aren't completely healed? I'm just not sure when to work them in since it seems like on any given day I'll either be recovering or working out.

    Thanks!

  • #2
    i almost always do my sprints the day after a lifting day. it takes me more to recover from sprints than it does from lifting, and i always seem to have enough energy the next day. give it a try, and if you are too tired, try a different day next week.

    how often are you lifting? it's a lot easier to fit in sprints if you only lift twice a week, and you can always work on certain exercises throughout the week without calling it a workout (i.e. doing pull ups every day to increase your numbers).
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      I'm working out twice a week or I should really say I do three rest days in between, so the actual days vary. I'll give it a try since I'm not feeling sore.

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      • #4
        Since you're doing Tabata's have you considered doing them on a stationary bike instead of running? Fitness gains still happen without as much risk of pulling or straining something. I lift four times per week and end each lift session with a 10 set or 5-minute Tabata. My upper legs and calves burn and I'll wobble a bit afterwards but have no signs of a strain or muscle fatique from them. My heart rate is lower now and I can run just fine the next morning.

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        • #5
          I've done them twice on an elliptical machine. It's definitely a decent workout, but I just don't feel like it really allows me to go all out. Plus, the machine creaks and I just feel kind of ridiculous in the gym!

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          • #6
            I can relate to that. Everyone just moving on the machines don't know what to make of the gasping, heavy breathing and sweat in just 5-minutes. I'm kind of the opposite. I run lots and like to road race often. I can get much higher intensity on the bike than I can push myself into running sprints. It's worth it performance wise however you can get there. It's proven for me to provide a different dynamic and has helped lower my race times from 5k to 1/2M.

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            • #7
              I sprint even the day of heavy squats. The body will adapt.
              Integrity is what we do when nobody's watching.

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              • #8
                I used to sprint the day after squatting with no problems and then one day while sprinting I developed a tight knot in my quad that felt like it was going to tear if I kept sprinting. It stayed tight for a few days but I was able to squat with no problem by the time my next workout came around. I haven't sprinted the day after squatting since and that has really cut down on my frequency of sprints since I rest two days between workouts. I basically cut my "sprint eligible" days in half.

                I think this is a mental thing since I did it so often with out problems before this occurred so I need to get over it. I think concentrating on a few half speed warmups prior to sprinting will go along way toward injury prevention and also alleviate the mental hangup I've developed.

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                • #9
                  Originally posted by dgreenwood View Post
                  I used to sprint the day after squatting with no problems and then one day while sprinting I developed a tight knot in my quad that felt like it was going to tear if I kept sprinting. It stayed tight for a few days but I was able to squat with no problem by the time my next workout came around. I haven't sprinted the day after squatting since and that has really cut down on my frequency of sprints since I rest two days between workouts. I basically cut my "sprint eligible" days in half.

                  I think this is a mental thing since I did it so often with out problems before this occurred so I need to get over it. I think concentrating on a few half speed warmups prior to sprinting will go along way toward injury prevention and also alleviate the mental hangup I've developed.
                  Have you tried foam rolling your quads? It may not necessarily be mental as much as neuromuscular, and working the area might help to relieve any self-protective tendencies the muscle might have.

                  Personally I haven't ever had issues sprinting the day after lifting. The only thing I avoid is after a heavy deadlift session, when my hamstrings are already thrashed.
                  Josh Vernier, CPT

                  My Journal

                  Evolution Revolution Fitness

                  "The question isn't who is going to let me; it's who is going to stop me."

                  -Ayn Rand

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                  • #10
                    Originally posted by EvRevFit View Post
                    Have you tried foam rolling your quads? It may not necessarily be mental as much as neuromuscular, and working the area might help to relieve any self-protective tendencies the muscle might have.

                    Personally I haven't ever had issues sprinting the day after lifting. The only thing I avoid is after a heavy deadlift session, when my hamstrings are already thrashed.
                    Using the foam roller was exactly how i dealt with that knot for two days in order to squat on my next workout. I should use the roller more often but I tend to go to it only when I want to loosen up something that feels tight.

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                    • #11
                      Originally posted by dgreenwood View Post
                      Using the foam roller was exactly how i dealt with that knot for two days in order to squat on my next workout. I should use the roller more often but I tend to go to it only when I want to loosen up something that feels tight.
                      Use it as a regular recovery tool. Also, do you stretch after using it? That'll generally help to reduce the regrowth of the knot. If you're willing to spend the money, try this. It's the best foam roller I've come across so far.
                      Josh Vernier, CPT

                      My Journal

                      Evolution Revolution Fitness

                      "The question isn't who is going to let me; it's who is going to stop me."

                      -Ayn Rand

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                      • #12
                        Originally posted by EvRevFit View Post
                        Use it as a regular recovery tool. Also, do you stretch after using it? That'll generally help to reduce the regrowth of the knot. If you're willing to spend the money, try this. It's the best foam roller I've come across so far.
                        I haven't made it a point to stretch after rolling but I will if it will help keep the knot loose. Thanks for the tips.

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                        • #13
                          Originally posted by dgreenwood View Post
                          I haven't made it a point to stretch after rolling but I will if it will help keep the knot loose. Thanks for the tips.
                          No problem! I had a horrible knot that kept bothering me in my right calf a while back. That was about the time I started studying corrective exercise. The key is to loosen it up, then stretch it out.

                          It does come back occasionally, but I pretty much keep it at bay using my Rumble Roller and deep stretching.
                          Last edited by EvRevFit; 07-19-2012, 04:34 PM.
                          Josh Vernier, CPT

                          My Journal

                          Evolution Revolution Fitness

                          "The question isn't who is going to let me; it's who is going to stop me."

                          -Ayn Rand

                          Comment


                          • #14
                            *Deleted*
                            Double post
                            Last edited by dgreenwood; 07-19-2012, 05:07 PM.

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                            • #15
                              Originally posted by EvRevFit View Post
                              No problem! I had a horrible knot that kept bothering me in my right calf a while back. That was about the time I started studying corrective exercise. The key is to loosen it up, then stretch it out.

                              It does come back occasionally, but I pretty much keep it at bay using my Rumble Roller and deep stretching.
                              Ughh...knots in your calf are the worst! A couple of years ago I had it going on in both calves as well as some Achilles tendinitis that I was battling. The tendinitis was caused by tight calves but I couldn't stretch my calves very well because of the knots. I ended up with small tears from trying to stretch out those knots on multiple occasions. I was so frustrated!

                              I broke my ankle which finally forced me to let my calves rest and the tendinitis clear up. When I was rehabbing the ankle I worked with the PT to strengthen and lengthen the calves/achilles. They've been fine since but I'm really careful to stay up on those stretches/exercises because it was a nightmare for a long time.
                              Last edited by dgreenwood; 07-19-2012, 05:09 PM.

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