Adding Sprints to Your Training

From the article "Adding Sprints to Your Training" at Elitefts.com...

"We’ve all seen the picture comparing the marathoner to the sprinter, and we all know that we’d much rather look like the sprinter. Sprinting is great because it helps keep you lean, preserves muscle, improves coordination, and works both the anaerobic and aerobic energy systems among other things."

This is an  a decent article of many, many articles you can find extolling the health and physique benefits of sprinting.  I would like to start adding one or two days at the track each week to my own training, when and if Mother Nature decides to let me.  That's right, I'm a fair-weather sprinter and I'm comfortable with that. 

What I did today....

Warm Ups:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:

Back Squat (5 reps at 65%, 75%, and max reps @85% of  390):

Warm Up Sets:  45x6, 135x4, 225x2

Work Sets:

- 255x5

- 295x5

- 331x5

Bench Press (5 reps at 65%, 75%, and max reps @85% of  350):

Warm Ups Sets::  45x6, 135x4, 225x2

Work Sets:

- 230x5
- 265x5
- 298x5

* I did 65 single unders in between each set of strength work.