No time to get to the gym? No problem. Just head for the hills. With the warm weather upon us here in the northeast I wanted to repost a great hill sprinting program that got lost when we transferred our website. The reason being, hill sprints are one of the most effective ways to increase both anaerobic and aerobic capacity and lose fat. Not only is this method of training super effective but it takes a very short amount of time to perform and doesn’t cost a thing. Below is a basic hill sprint workout that you can perform on any hill in your local neighborhood. So if you’re ready for an ass kicking, fat burning, lung bleeding, good time please read onward.
Your first job it to scout out a hill in your area. The hill doesn’t have to be very steep. The steeper it is the harder it will be, so find one that is just enough to really challenge you. The hill should also have about 30-40 yards of length to sprint up. Now when I say sprint up, I mean SPRINT up! This means balls out, pedal to the metal, full throttle everything you got. No lollygagging here or the program will not work.
Start with a light dynamic warm-up which should take about 8-10 minutes. Here is a sample of one of the warm-ups we use. Start with 2 minutes of jumping rope, light jogging, jumping jacks etc. Then perform the warm-up in the video below.
If you are new to hill sprints or haven’t done them in awhile then start with 6 sprints (if you can) and build up from there every 2 workouts.
Set 1: Sprint 30-40 yards up the hill as fast as possible. Then walk back down to the bottom
Set 2: Immediately Sprint 30-40 yards up the hill as fast as possible. Then walk back down to the bottom
Set 3: Sprint 30-40 yards up the hill as fast as possible. Then walk back down to the bottom
Set 4: Sprint 30-40 yards up the hill as fast as possible. Then walk back down to the bottom
Set 5: Sprint 30-40 yards up the hill as fast as possible. Then walk back down to the bottom
Set 6: Sprint 30-40 yards up the hill as fast as possible. Then walk back down to the bottom
Curse me out then lay there and have a conversation with God as you try to catch your breath.
- It is imperative that you sprint maximum effort
- As soon as you reach the top immediately begin to walk back to the bottom
- As soon as you reach the bottom IMMEDIATELY sprint back up
It is important not to worry about getting all 6 sets but that the intensity is 1000%
Once you reach 6 sets in a workout do the workout again for 6 sets 2-3 days later and then move up to 7 sets the workout after that. Continue to do the same thing until you reach 10 sets.
Once you finish your last set try to gradually cool down by walking around and doing some light static stretching until your heart rate comes down.
The total workout time should only take a maximum of about 30-40 minutes including warm-up, workout and cool down. Any longer and you were not doing it right.
This workout is really tough so for some motivation, and a funny story, I have a killer 5-minute video of Merril Hoge speaking about Walter Payton and how he inspired him. Please give it a watch. It is worth the few minutes of time.
Until next time go kick some ass! Please feel free to comment on your experience below or on our facebook page. https://www.facebook.com/kstrength.sportstraining