Hill Sprint Training

https://gyazo.com/d9ea24f44684f20a387bb606570f0478

HILL SPRINT/BOUNDING WORKOUT

via House, Steve. Training for the Uphill Athlete . Patagonia. Kindle 版.

Warm-Up

This is very important!

1.Twenty minutes of running warm-up with a gradually increasing pace finishing with two to three minutes at a Z3 effort. Break a sweat during this run. This gets your muscles warmed up and the aerobic system going.

2.Ten minutes of dynamic stretching: bouncing on toes, lunges, legs swings, and ballistic toe touches. This activates the stretch reflex in the tendons to let them know they are about to get a workout.

3.2×20 or 30 sec medium-to-hard effort hill run or bound. These wake up the anaerobic energy system and the associated fast-twitch muscle fibers you need to do this sort of work. One to two minutes’ slow walk downhill between these.

4.2×20 sec skipping uphill. This gently introduces the dynamic and ballistic loading that you will be working next. One to two minutes of slow downhill walking between these.

Workout

Once you feel well warmed up and have no pain, you are ready to begin the main work.

1.Execute 6–8×10 sec of maximum power bounding with a long stride or running sprints. Take a two-minute easy downhill walk as recovery between sprints and a three-minute rest between sets when and if you increase the number of repetitions beyond eight.

2.Twenty minutes’ easy jog cool down.

Workout Progression

1.You will progress by adding more repetitions to the workout. Do not increase the length of the repetitions beyond ten seconds.

2.If you are new to this form of training, be cautious. As mentioned above, this is a potentially injury-causing workout. Start with using 90–95 percent of maximum force. Only add force after you have handled two to three of these workouts with no problem.

3.Add no more than two repetitions per week to the total volume.

Note:

One of the biggest problems endurance athletes have doing Hill Sprint and Bounding workouts is exactly what makes this particular training good for endurance athletes: They hate resting. This training requires a radical shift in thinking. The extended rests are a vital part of the training effect. There is a good reason why sprinters may only run a total of a couple hundred meters in a workout and spend most of their time stretching and resting on the grass. It’s not that they are lazy. It’s that intensity is king in these workouts.