I have a few questions for the more knowledgeable heads on the forum. Basically, I have been following a fitness programme recently; it is working fine however I am wondering whether it is the most efficient and whether it is making the most progress possible per week. Day 1 - 10x 200m hill sprints/ complete recovery in between Day 2 - 2x 5 minute stair runs/ 5 min recovery Day 3 - Strength training (isometric, eccentric) Day 4 - 5x 200m hill sprints, 5x 60m hill sprints/ complete recovery in between Day 5 - Tabata drills - 20/10 for 5 minutes x 2/ 5 minute recovery Day 6 - Endurance circuit (high reps/low or no resistance) Day 7 - REST The gains I would like to make more than anything else would be (in order of priority): 1. Increase in aerobic base/recovery time 2. Increase in anaerobic threshold/lactate tolerance 3. Increase in anaerobic explosive movement 4. Punching endurance/volume If you were looking at this programme with those objectives in mind, what would you look to change?