I hate training legs. There, I said it. I love sprinting. I’m not trying to build up huge legs, but I don’t want them to atrophy due to not doing squats and other direct leg work. Will sprints do the job? Here’s what I started doing:
10X200 yard sprints
followed by 10 reps of jump-ups. (sprint 200 yards, the go directly into jumping onto a wall about 2 feet tall).
Rest 60 seconds between sets.
Then 5-6 flat out 100 yard sprints with 60 seconds rest.
Then about 6 sled-pull sprints.
My legs are pumped and burning about half way through. By the end I can hardly walk. Next day (like today) it hurts.
2000m of total volume is alot for the type of work you intend to do. If you are doing high quality sprints, with full recovery between reps and sets, then I would suggest not going over more than 300-350m for a while (total volume).
Trust me, you may not feel the “burn” like you are feeling from the intensive tempo workout you described, but the day after you are going to feel it (CNS Fatigue).
I would suggest starting with 20-30m sprints and working your way out. A general rule of thumb: for every 10m, rest 1 min. So 30m sprint, rest 3 min.
If you want to incorporate the jumps like you stated, keep them low volume and at the end of the workout.
I think you should at least do one leg lift, but it’s really up to you in the end.