I came across this interesting blog about sprinting. I have always tried to do sprint or interval work once or twice a week and I have seen some very positive carry over to other things like long distance endurance. Just be careful not to do too much too soon, it is very easy to get injured if you over do it.
Today's workout:
10 kettlebell snatches w/ 44 lb. on the left side, run 1 minute, 10 snatches on the right side, run one minute. Repeated 10 times for a total of 200 snatches.
I like this format because I can get in a lot of snatches and still keep my power and explosiveness very high. The one minute jog in between sets actually helps my muscles to relax enough that I can exert a very high amount of power for the next set. The jog in between also keeps the heart rate a little higher so there is a huge cardio effect. I first read about this style of training in "Enter The Kettlebell" and have found it to be awesome for developing work capacity and burning fat.
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