Interval training for someone on a PL split

[Kuytrider]

I am doing a powerlifting split (Madcow) and job 3 times a week. I don't particularly like it and would like to come up with some sprint intervals. The question is: How long should these sprints be and how many sets/days per week? I also intend on going and down the stairs, possibly with a bag filled with stuff on my back. Maybe even do interval training by running up a few flights before resting.

I have no issues with frequency as aside from training, I am either sat on my ass at work or lying in bed!

[Shadowschmadow]

Find a hill and run some sprints. Your body will tell you when you're done.

[jwood]

Hill sprints are a great option, also some kind of sled drags. I made a ghetto sled with a tire and a cargo strap works great. I think variety is key with sprints. I like to vary it pretty much every time I do them.

Sometimes a hill, sometimes flat, sometimes drags. I also vary the distance and the amount. If I am feeling sore I do just enough to get loose and do some conditioning. I usually do my sprints from 30-40 yards and do about 10 of them. I think 400 yards is a pretty good amount to stay around. This will help with conditioning and not hurt your recovery at all.

[austin.j.taylor]

whatever you decide to do, make it highest intensity possible, rest for an appropriate amount of time, then repeat. Your body will tell you when you are done. Sprints are a favorite of mine, i can normally wear myself out in less than 10 minutes.

[Spartigus]

I tried 2 types of it:-

1. Had a heartrate monitor, and set a heartrate of recovery, say 140bpm. So I sprint up a hill, then start the time, and time how long it takes to get back down to 140bpm, as soon as I hit 140bpm I run again and write down recovery time. I like this way because it allows you to see your progression in recovery. This one takes longer and I dont think is as intense.

2. Run up a hill, and time 45 seconds, or a minute, or whatever you need. Then after that time run again. This option I used 45 seconds and I just made it to 10 minutes.

[Kuytrider]

Leicester is as flat as a pancake it seems, especially as I live almost in the city centre. The wife has lived here for years and knows of no hills. The local park is a great place for flat sprints though and that is where I do my normal jogging. I'm getting a common theme here: run until you are done

[JTurner]

When I'm at home I use beach sprints, run 2 breakwaters walk 2 for up to 10 sprints. Half of my family live in Leicester and it's not the hilliest place, I'm yet to find a hill in Manchester city centre.

[big_swede]

I had a great flow on my offdays this summer, GPP / conditioning looked like this:

jog /walk / sprints alternating for 10-20mins (on some days, just 10x40-50m sprints with a break inbetween)

Box jumps 5-10 sets of 5-10

Tire flips for high reps with mini tire (150kg) 1-3 sets of 10-20 flips, as fast as possible

Alternated between this and it was good for recovery and endurance.