Today's Training: Intervals, med ball work

Those who have been following these training posts for a while have noticed that my program design revolves around 3 strength training sessions per week and 2-3 sprint/power/conditioning days. That, along with my various sports specific training i.e. squash or baseball, comprises my training program. Emphasis shifts at various times of the year but that is the fundamental template. Today was a longer sprint interval day. Warmup: Ankle mobs, leg swings, lateral squats, scap retractions, arm circles, toe/heel walks, march series, skips Workout: 4 x 175 meter sprints w/ascending recovery (2.5 min., 3 min., 3.5 minutes); med ball circuit-Wall dribbles 2 x 15 sec. @ 4 lbs; Med ball chest pass/rebound against wall-2 x 12 2 18 lbs; Med ball alt. hip toss-2 x 12 2 18 lbs; Med ball soccer toss-2 x 6 @ 18 lbs. Cooldown: Foam rolling and stretching Comments: It was a good session and last "hard" running session before track meet on Friday. Can't get any fitter between now and then at this point. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.