Our expert says:
What sport? Fitness is very specific to the sport (squash requires a completely different set of fitness skills than rugby and soccer, for example), and so the training you do depends on the objective. I am guessing from the fact that you are doing short sprints that you're involved in team sports of some sort? Rugby or soccer? In that case, sprints are good, but don't forget that you have to balance this out with a bit of lower intensity training as well - lay the foundation by doing jogging and building a base through cardiovascular training. Otherwise, you're increasing the chances of injury.
So by all means look at the programme that Conrad follows, but just remember to scale back on certain aspects, and to lay a foundation that will help reduce injury risk. Further than this, it's difficult to be specific, since I don't know what you currently do.
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