[questforfire]

What is the goal?

To do them until you can't do another one?
To do them time based to match up with a fight?
To do a certain set of them?

[questforfire]

bump

[Dan's Knuckles]

It depends on your goal. Your sprint program should be tailored to fit what your goal is. If you are doing sprints to get conditioned for a fight, then you should certainly match it up to the rounds of a fight, or the pace you expect the fight will go at.

[king-tony]

As stated above, it depends on what you are trying to do. From reading this forum for a while, I think most people here use them as part of a HIIT program and the general goal is to increase aerobic capacity and recovery. To that end, you are generally trying to simply do more than the previous session/week. So, if you did 3-45 second sprints at max this session, you may try toe do 4 the next time. That is generally how you would measure progress. To get your base, you would want to do all that you could which I guess would be similar to maxing on your bench to see where you are starting from.

[remmah]

what do u guys think about uphill sprints with ankle weights or a backpack filled with weights?

[Standard]

Originally Posted by remmah

what do u guys think about uphill sprints with ankle weights or a backpack filled with weights?

I'm kinda partial to stair sprints myself but adding weight is a great way to really push your conditioning level, i would use it sparringly though to avoid excess wear and tear on your joints. Sleds are a good way to add resistance to your sprints while not adding significant stress to your joints, also easier to do them on grass the hills spints in most places.

[Dan's Knuckles]

Originally Posted by remmah

what do u guys think about uphill sprints with ankle weights or a backpack filled with weights?

I would not recommend ankle weights. I do stairs with a weight vest on occasion, but that's because I need to be able to do stairs when weighed down with gear (as I am a bunker in a fire dept). Anytime you do something with added weight, you're going to stress your joints a lot more, just something to keep in mind.
If you want to do weighted hill sprints, I recommend buying a weight sled. They are designed for this very purpose. But if you can't get winded doing hill sprints without weights, you're either superman, or you're just not trying hard enough, in my opinion.

[Dan's Knuckles]

Here is a great interval program that you don't need any shiny sleds or fashionable ankle weights for:
Sprint up the stairs/hill, then at the top of the stairs/hill do as many burpees as you possibly can without stopping, then walk to the bottom of the stairs/jog to the bottom of the hill and repeat as needed.

[Halls]

Originally Posted by questforfire

What is the goal?

To do them until you can't do another one?
To do them time based to match up with a fight?
To do a certain set of them?

Do a certain set of them.
With any sprints or plyometric exercises as I've seen listed in this post you need to do a certain amount of them. You need to have this amount figured by a professional. You can try to do it yourself but you may lead yourself to overtraining. I would give examples of routines of what to do but I don't know what level you are at.
A few bits of advice:
1. Plyometrics shouldn't be done by anyone who cannot squat at least 1 and 1/2 times their bodyweight. Sprints are by most standards considered plyometrics. If you can't meet these measures don't bother yet.
2. If you don't want to hire a trainer break your way into plyometrics with simplistic routines. A good beginning book is "Plyometrics for athletes at all levels". Stick with this for a while and progress your way up, slowly.
3. Weight vests ,as mentioned in an earlier post, shouldn't comprise of more than 20% of your body weight.
4. Weight sleds are wonderful. Use them on grass as mentioned earlier.
Most importantly
5. Allow more than adequate rest between sets of plyometrics (usually 1-1/2 minutes) , and follow strict form.

[El-Supremo]

Originally Posted by Dan's Knuckles

It depends on your goal. Your sprint program should be tailored to fit what your goal is. If you are doing sprints to get conditioned for a fight, then you should certainly match it up to the rounds of a fight, or the pace you expect the fight will go at.

How would you do that?