[jamesg2323]

I'm in pretty good shape and do cardio/free weights/some machines regularly but it doesn't seem to be translating to what I need for my job. I currently work security at a hospital.
I majority of the time is spent sitting(in a vehicle) or walking the hospital and grounds. When called for an emergency it usually involves running full speed for 2-3 minutes(sometimes running stairs 1-8 flights) then fighting/restraining someone.
I've tried to adjust my workout routine to more closely mimic my work routine: After warm up I do 3 min full speed on eliptical machine followed by either free weights/wrist roller/pullups followed by eliptical again then wrights...alternating between cardio and weights. After doing this for almost 1 month it seems like I am not only not improving but getting worse.

Any suggestions on a better routine, especially cardio focused on short distance sprints, would be appreciated.