Our preferred approach to getting started would be to perform hill sprints twice per week prior to a full body or lower-body oriented resistance-training workout. If you could sprint in the AM for example and then lift in the PM that would be another option to give you some time to recover in between. Since a sprint workout has a similar training effect on the body to a resistance training session, you should take similar recovery measures recovery shake , hot-cold contrast showers, stretching , etc Hill Sprint Workout:.
However any open area preferably grass or dirt will also work. The key is just to warm-up the body and prepare it for a few dynamic stretches and drills. Since most of the force produced to sprint occurs around the joints of the hip, knee, ankle, and shoulder, it is important to quickly loosen up these areas. The following drills should be performed for approximately 10 repetitions in each direction if applicable to help physiologically and neurologically prepare the body for the sprints:.
The distance for these warm-ups should be approximately 20 yards or meters. There are so many ways you could set up these workouts, we're just going to give you a very general and basic program to get you started:.
This would be a great hill workout to help increase your sprinting ability while preserving the health of your muscles due to the shorter distances. Remember, the emphasis here is on quality which is why there are increasing rest periods with each new distance. Of course, your volume could and should be reduced if you are a true newbie to sprinting. Over time the distances can slowly be increased or the rest intervals decreased to create on overload effect. Be prepared for some serious posterior chain development as well as a beefier, leaner physique for the upcoming summer months.
We sincerely hope that we've provided valuable concepts for you in this article, and look forward to hearing about your experiences with hills sprints! If you find your sprinting surface tends to be slick, pick up a pair of soccer cleats at your local sports wear store.
Gauge your optimal sprint distance based on whatever hill s you've got access to. If you've got access to two or more hills, employ a "short sprint" workout and a "long sprint" workout each week. Use a stopwatch to time your sprints. Take advantage! Charles Staley, B. His clients call him "The Secret Weapon" for his ability to see what other coaches miss. Charles calls himself a "geek" who struggled in Phys Ed throughout school. Whatever you call him, Charles' methods are ahead of their time and quickly produce serious results.
Sign-up for Charles' free online newsletter at www. You'll get a kick out of it - really! Finish your workout by walking on flat ground until you are able to breath normally. You can then perform minutes of static stretching for all of your major muscle groups to keep from getting tight. The best time to perform this workout is after you lift weights. This will keep your strength from being compromised in the weight room. Start with 2 weekly workouts and increase to per week over the course of a few months.
Once you can do 20 hill sprints times a week you will be in the best shape of your life. Below are several ways to do so. Only try one of these at a time. Include more as your conditioning improves. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.
Topic: Fitness. See more about: running , sprinting , cardio. Especially when you are talking about the explosive kind that we are looking at today. Explosive hills can be used by almost any runner, and today we are going to explain why they will help you in more ways than you realize. After a lot of research and experimentation on myself, I believe inserting short hill sprints into the training of the athletes I coach has had a tremendous benefit on their overall fitness and speed.
When I first assign this workout a lot of the athletes think I must be crazy when I ask them to interrupt or end a distance run for 2x10sec hill sprints. To them, and to me at first, it would seem to be a big waste of time. However, this article will put to rest those inhibitions and shed light onto the benefits of this new idea.
I first heard about this idea from Brad Hudson about 5 years ago. Brad is the former coach of Dathan Ritzenhein and currently coaches many other professional runners.
Over the last few years I have begun to conduct my own evaluation of the research to see if this was a useful and practical training tool. After some extensive reading I do believe that the physiological and neuromuscular benefits of these sprints are numerous and can serve as a critical piece into most athletes training systems. There are three main benefits that come from doing the hills sprints.
First, there is the strength building and injury prevention aspect, second there is the neuromuscular development, and lastly there are the cardiovascular adaptations.
Hill running is the most specific form of strength training that a runner can do. We can do squats, lunges, and hamstring curls until our muscles sear but nothing compares exactly to running. When you run up a hill there is an increased resistance and thereby an increase in specific running strength.
The explosive reaction caused by the lifting of the hips, glutes and quads up the hill utilizes the same principle mechanics behind doing plyometrics. Running no more than 10 seconds ensures that there is no lactate build-up in the muscles and little fatigue, the main culprit behind most overuse injuries. The hill shortens the distance your foot has to fall or land before it hits the ground, thereby decreasing the amount of shock on the body.
Additionally, if the sprints are progressed in a safe and appropriate training program the strength benefit of the hills helps strengthen the muscles, ligaments and tendons that so often become injured. The execution of short, explosive hill sprints greatly enhances both of these neurological factors making you more efficient. The final training adaptation these short hill sprints evoke is the increase in the maximal stroke volume of heart.
0コメント