I have two goals: improve speed and vertical, and improve at my sport (ultimate).

It seems from my relatively untrained state, the biggest gains in speed and vertical will come from strength training, so I plan to do power lifting, and the Starting Strength programming schedule looks like a good starting point.

But, I also want to improve at my sport and expect practices to happen twice a week, with occasional weekend tournaments. I also will need to develop my cardiovascular endurance. These additional goals seem to conflict with the basic Starting Strength programming schedule, so I suspect I'll need to sacrifice the fastest possible strength gains for a more well-rounded program.

I have two ideas:

1. Interleave lifting with practice and cardio

• Dropping to 2 lifting days per week (vs the 3 prescribed in Starting Strength)
• Scheduling lifting days on non-practice days
• Adding a mid-length interval training run once per week on a non-running/non-lifting day

2. Add practice and cardio to my lifting days

• Just making sure my lifting days happen on the same days as my practices... do lifting before practice
• On my third lifting day, do that mid-length interval training after the lifting.

Option 1 spaces things out more, but option 2 leaves days of full rest between exercise. Not sure what is more important.

What do you think? Does anyone have other ideas?

I have two goals: improve speed and vertical, and improve at my sport (ultimate).

It seems from my relatively untrained state, the biggest gains in speed and vertical will come from strength training, so I plan to do power lifting, and the Starting Strength programming schedule looks like a good starting point.

But, I also want to improve at my sport and expect practices to happen twice a week, with occasional weekend tournaments. I also will need to develop my cardiovascular endurance. These additional goals seem to conflict with the basic Starting Strength programming schedule, so I suspect I'll need to sacrifice the fastest possible strength gains for a more well-rounded program.

I have two ideas:

1. Interleave lifting with practice and cardio

• Dropping to 2 lifting days per week (vs the 3 prescribed in Starting Strength)
• Scheduling lifting days on non-practice days
• Adding a mid-length interval training run once per week on a non-running/non-lifting day

2. Add practice and cardio to my lifting days

• Just making sure my lifting days happen on the same days as my practices... do lifting before practice
• On my third lifting day, do that mid-length interval training after the lifting.

Option 1 spaces things out more, but option 2 leaves days of full rest between exercise. Not sure what is more important.

What do you think? Does anyone have other ideas?

(Background: I'm 150 lbs, can only squat my body weight, 45 minute 10k.)