Hi Guys,

I just wanted a bit of program structure guidance if that’s ok

So i’m new to track but used to race BMX

I’ve lifted for years and back up to a 200lg back squat at 96kg body weight.

Not sure i will get back to my best numbers, but i’m 40 and and happy with that.

I want to get a bit lighter and fitter which i’m working on.

My main issue is fitting all the training in the right way.

With bmx the squats didn’t hurt the bike sessions as much as it’s high cadence 180-190 rpm and low gearings

im noticing pushing gears on sprint sessions the day after squats is hard and doing a double session with am squats and pm sprints which is my only option is also very hard.

So as a masters track sprinter how often are you squatting a week? Do you do separate days for the squat and sprint sessions?

what works in your experience as i’m getting burnt out a lot?

Thanks, just want to get it right 😊

Chris