Take a read of the above statement and ask yourself do you keep intake levels to levels that support your exercise not body fat. Have you mastered major lifts and strict gymnastic movements, do you train at an intense level or do you sandbag.
Sprints can be a great tool for increasing power out put just like weight lifting, also by working sprints into your training gets you used to moving quickly without having to worry about lifting objects
Go outside find yourself a Hill or zig zag
perform 5 sets max effort for 15sec
then switch to a flat surface
perform the follow sprints
7 x 60m - rest as needed
4 x 100m - rest as needed
2 x 150m - rest as needed
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