Most elite athletes, regardless of their sport, maximize their performance by training, at least on occasion, with sprints. Sometimes known as “wind sprints,” these activities can help you increase your speed, quickness, and even your vertical jump while burning a huge amount of calories. You might see athletes sprint training either for distance or for time, but whatever the case, going full speed will train your muscles to go faster when you need it.

The roughest and most productive sprint training I ever endured was sprinting full speed for a prescribed amount of time with minimal rest between reps. It was really difficult, but the results were incredible. This particular program was a Monday, Wednesday, Friday routine comprising five to seven sprint sets and 60 seconds of rest between each set. I worked this exercise at a local high school because they had a free and empty track I could use. The routine would start with a warm up by walking a lap then briskly jogging a lap, of course intermingled with some stretching and water. Warming up is critical for any strenuous workout, and water is an essential no matter how little you work.

You might think what I’ve just described sounds pretty easy, but let me explain some more. Before you get to the rest part of your workout, you have to sprint ongoing for 60 seconds, as fast as you’re able without slowing down. Your lungs will burn, your heart will race, and your legs may start to give out, but go for a full minute. Once you’ve completed your first rep, you get to rest for 60 seconds to recoup, then you do it again – a 60 second sprint, chased by a 60 second rest. Complete 5-7 sets, or as much as you can without dying. Trust me, it’ll push you to the limit.

The sprints will make your muscles expend themselves and train them to recover more quickly. They will also serve to target your fast twitch muscle fibers in your legs, which may help with your vertical leap and quickness. These results, however, are only fully realized and enhanced by a resolve to general health through nutritious eating habits. A lot of great athletes supplement their eating with multivitamins, protein, calcium, and other minerals. It is generally accepted these days that you have to ingest more calories than you burn, but where you get those calories is very important. Your essential fatty acids and the right carbohydrates can really push your routine and help your results.

I noticed a significant difference in my exercise plan when I discovered the value of a multivitamin, whey protein, and other nutrients by eating smart or at the very least downing a meal replacement to ensure my caloric intake was right. Most times the food you are eating is fine, with a few exceptions, but is enhanced greatly by adding the benefit of a multivitamin. Depending on your goals, creatine may also be a nice helpmate. Regardless though, to reach your potential it’s important to think about your nutrition as well.

Sprints can advance your general health and improve your agility, strength, speed, and endurance, but done with the help of some whey protein, a multivitamin, and your essential fatty acids and the results you see will be well worth your time.