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I purchased Q&D but have not accomplished the base strength to use it yet. However, I started implementing similar energy system training into my conditioning and I have found it helpful. One of my routines for GPP is doing warm up/mobility work at my house, run 1.5 to gym, practice strength, and run home. For past several weeks I have been doing hill running. I will run from my house to a hill, perform about 6 repeats of 15-18 sec all out sprints up the hill, walk to bottom of hill and do 5-8 fast pushups.