Wind Sprint and Fighter Training Regimines

[Brian]

Hello Everyone,

I believe I may have asked this question before so forgive me when I ask it again but I don't believe that I received any detailed information last time around. So here it is again.

In the past we've incorporated quite a bit of running into the training regimines of our fighters. I've noticed both in myself and in our fighters that with the routine we use (mostly endurance running), we are able to fight for decent time spans but our recovery from sprint type, anerobic type bursts is lacking. We train pretty hard for amatuers, our goal is to out train our competition here locally and use that as a means to out hustling our opponents in the ring.

So what usually happens is we do pretty good throughout the fight, with a solid steady pace but we all seem to come up just a little short when we need that power burst for the Ape $#!T finale that will steal the end of each round for us.

We usually run six days out of the week (3 mile minimum with extra miles for anyone who comes in over 30 minutes... for the newbies). Two out of those six invove intermittant sprints but we've also wanted to replace some of the days (perhaps up to 3 of them) with a short 15 minute warm up jog and then a set of wind sprints.

What are your wind sprint routines and how do you feel they've worked for you personnally and for your fighters.

1: What are the drills (the more details the better here)?
2: How long do you run them for (over the course of 10 min, 20 min etc.)?
3: How long do you let them rest between sprints?
4: What do you make them do during rest periods (stand and breathe, shadowbox, sit down, stretch, pushups, what)?
5: How many times a week do you run these drills?
6: Are there any other drills that you use (not necessarily wind sprints) that you feel are unique and or quite usefull in your training for No Holds Barred Fighting (sports related... with round time, number of rounds, etc. taken into consideration)

Thanks for your help.