One of the biggest misconceptions around sprint training is that it can’t benefit you, the weekend warrior. For most of us who participated in youth sports, high school and maybe even college athletics, that might have been the peak as far as athletic training goes. From sprinting, jumping, and plyometrics—that all seems to cease once we no longer rely on our athleticism in our normal day-to-day.

Here, however, Greany explains that not just running, but the functional training that goes along with a good sprint training program, can help almost everyone improve their strength and explosiveness, elements we can’t afford to lose as we age.

“It’s OK to do some jump training, speed training, use the med ball, do sprints, and run up a hill,” S&C coach Joey Greany, C.S.C.S., said. “You can do that into your 40s and 50s — definitely into your 30s. But I think a lot of people, once they hit 20 to 25, they just completely cut out that type of training. If you want to stay young, look young, look athletic and be athletic, you need to include the speed and sprint training into your routine.”

The strength and conditioning coach for the Tampa Bay Rays provides this four-week, two-day-a-week sprint training program in which in you can develop sprinter like skills to tackle everyday life.