Thanks to the repeated bout effect, you can increase your steep hill sprint training fairly rapidly and thereby develop strength and stride power quickly. And always remember to stay within your fitness level to prevent injury. If you do your first steep hill sprints on a Monday, you will be ready to do another session by Thursday—and you will almost certainly experience less muscle soreness after this second session. Repetition To build muscle and lung power, you need to do lots of sprints.
Little kids run with their arms side to side. What I listed above are basically the instructions for flat ground sprints but can easily be applied to the hill. And always remember to stay within your fitness level to prevent injury. Sharp hills, with a to percent gradient, have better strengthening effects but are more taxing on calves and Achilles tendons. Never move from side to side. Wear a weighted vest. Increase your intensity with every sprint. Decrease the amount of time you rest between eat sprint by running down the hill instead of walking. Keep your arms bent at a degree angle and move them up and down. Cool down with a 5-minute slow jog. Hill sprints are performed in opposition to gravity, so unlike running on flat surfaces, they boost muscle mass—chiefly in the lower body—more efficiently and with less impact. After hitting minutes of the drills listed above start with some lower intensity sprints. Take ample recovery so you can come back strong on your next interval, but don't take so long that you get stiff. Step 1 - Find A Hill The best way to find a good hill is to drive around your neighborhood and look for a hill that is at least 40 yards long. You should eventually be able to find something. Challenge yourself, but remember that fitness gains come gradually. Rest for 45 seconds to one full minute for every to seconds of sprinting is a good general rule. These efforts place a tremendous stress on the muscles and connective tissues. Perform your first sprint at about 80 percent of your maximum effort. Begin with a warm-up. Do as many as you can as long as you're keeping good form and feeling in control. Jog slowly to the starting point. This will help prepare your body for the brutal workout ahead. Pick your knees up high as you run and keep your hips forward. Add sprints per week until you are performing 20 per workout with maximum effort.
Video about hill sprint workout:
Hill Sprints for Strong Legs
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