Hill Sprints - Fitness expert needed

[windmiller]

Assuming your not sparring heavy and your htting pads/skipping 3 times a week and not doing weights how many times do you think you can do hill sprints a week to imporove your conditioining?

[NeilD]

As many as you feel capable to do :) Even when sparring heavy and doing other forms of training I still sprint reguarly but vary the sprint from short+extremely intense steep to longer but not so steep even sometimes with weight in a backpack.

best thing is to go out, do some record how you feel over time see if it's pushing you too far

[windmiller]

As many as you feel capable to do :) Even when sparring heavy and doing other forms of training I still sprint reguarly but vary the sprint from short+extremely intense steep to longer but not so steep even sometimes with weight in a backpack.

best thing is to go out, do some record how you feel over time see if it's pushing you too far


Everyday? Every other day?

[NeilD]

Every day is probably a bit much.. sometimes I do hill sprints about 3x a week maybe more but its not the only stuff I do, probably train 6 days a week with hard conditioning on 3 of those and strength work on the other odd day too..

On top of the sparring and technique sessions.. Everybodys work capacity is different to others though so its hard to give a concrete answer

[Leigh]

Every other day. 48 hours between anaerobic sessions

[DetoxGuru.com]

smiler is into this stuff, he prob has some good info.

[Smiler]

Hi!

Hard to say, it depends on the person's ability for adaptation, how the body gets stronger following stress...also of course how much stress you are putting the body under with the hill sprints lol!

It can take 72 hours or even longer to recover from a hard session...DOMS aren't necessarily a guide, you may not have DOMS and still need to recover. I would question whether it is appropriate to carry out more than three sessions that are hard a week doing the same thing...you risk breaking yourself down without improvement.

Remember as well your smooth muscles (veins, cardiac) also get worked and this is why you are always recommended to have 24hours rest from training, to allow your smooth to recover as well as they get a workout to some extent every time you train...

Best bet is to see whether you are improving...and play with quantities frequencies to see what is optimum for you...

Just some thoughts!

Smiler

[Wiegieboard]

I find that the steeper the hill the better also. I run with spikes on the hill pictured below. I find that it makes me lumpy yawn a little easier.

My path is on rhe right beside the square sign.

[hurricane]

gardner st in partick is my mortal enemy.......(i love it really)

[Alex Gold]

Smiler's answer is correct. Also consider why you are running hill sprints and change the parameters accordingly. Certainly not something that has to be/can be done all the time.

All of this rests on the foundation of a basic understanding of the physiology and a sensible plan to improve the neccessary abilities.

[Freemo]

When i was competing in athletics i would do hill runs every day. My sessions would be something like

Warm up 1 mile
Stretching and slow runs -about 50-60% of the speed you will be doing your hill reps at
5X30 Second runs flat out up the hill with at least 3 mins recovery
10X10 Secs Flaat out walk back recovery

2X10 SECS
3X15SECS
4X20SECS
3X15SECS
2X10SECS
ALL WITH A WALK BACK RECOVERY

That is just 2 sessions.From this i ran 52.4 for 400 meter Hurdles and 10.8 for 100meters

Obviously i done other sessions but they were the hill sessions

I also ran down hill to gain leg speed but the grade of the hill has to be so slight as injuries will be caused.