Hill_sprint_program.pdf

6 - WEEK hill sprint PROGRAM,. jailhouse strong. By: Josh Bryant MS So why hill sprint? “Hill sprints bring out something that you can’t really get in the weight room, something that you really can’t get on the track. All the guys that I know that worked out on a hill, they were a cut above the other competition around the league and they had long careers.” – Hall of Fame Linebacker, Mike Singletary

Whether the goal is #GASSTATIONREADY, upping your Tinder right-swipe ratio or just general health—hill sprints will benefit YOU. Walter Payton may damn well be the best running back in NFL history. “Sweetness” is remembered for his supernatural speed, power and ability to run the pig skin over and over again. All of these traits were developed out of his training with hill sprints. Similarly, Jerry Rice dominated as a receiver in the NFL into his forties and hill sprints were his fountain of youth. On the big screen, Rocky used this efficient, but extreme, method of conditioning to defeat Soviet superstar Ivan Drago. Hill sprints are very intense, but relatively safe and catalyze power production, speed, fat burning and mental toughness in record time. Recently, I have had great success integrating hill sprints into the training regimens of my tactical athletes, folks whose life or death depends on performance and cannot not effectively do their jobs if on the injured reserve list.

Benefits A whole thesis could be written on the benefits of hill sprints, feel free to research them on PubMed or corner a doctor at a cocktail party; for now, here is a cursory overview, not an exhaustive list, of the benefit of hill sprints.

Safety: Because you are running up a hill, you never reach maximum limb speed. This serves as a built-in safety

mechanism for your hamstrings! Remember, strength-to-bodyweight ratio is a key component in predicting sprint speed (many of you have a great one so be careful and use a hill).

Strength: Hill sprints, like weight training, make you stronger! Hill Sprints bridge the gap between strength training and speed training they are in the middle of the force-velocity curve.

Body Angle: The angle of your body sprinting up a hill is very similar to the acceleration phase of sprinting, offering direct strength transference. Furthermore, hill sprints require your knees to pump high, increase your stride rate and teach aggressive shoulder action (essential for maximum acceleration).

Build Mental Toughness: All-out sprints repeatedly up a hill require testicular fortitude. You get in what you put in. Half speed gets LESS than half results. Whether you’re chasing down a bully that stole your kid’s bike or just want to kick ass in the corporate picnic flag football game, you will be confident because you have sprinted hills.

Conditioning/Body Composition If you can sprint up hills, you will have no problem doing the same on flat

ground. Hill sprints greatly increase metabolic demand compared to traditional sprints; this greater requirement in output exponentially increases conditioning levels. Hill sprints have an amazing effect on body composition because they are essentially a hybrid between sprints and weightlifting. Sprinters have some of the best physiques in the world. Endorphin Rush/Psychological boost After performing hill sprints, I feel invincible and empowered.

Functionality Pop those bosu balls! At the end of the day, regardless of the bastardization of this term by pseudo-intellectual personal trainers, this simply means how well does a movement transfer to a desired activity. Hill sprints transfer positively to almost any activity.

Here are some guidelines to performing hill sprints: • • • • • • •

Like always—WARM UP The steeper the better; the hill should be difficult to walk up, let alone sprint up Trouble finding a hill, get out your smart phone and do a Google search of landfills, steep hills, sledding hills Push your knees up as you run, don’t clunk your heels on the ground Do hill sprints after you lift weights or on an off day Sprint means all out Great results are achieved twice weekly

Warm-Up: Getting Ready for Action!

Most folks prefer the succulent, juicy meats out of a slow cooker over the dry, crusty stuff out of the microwave. However, many lack the patience to wait and allow something to be done right. In a world of instant gratification, it is more difficult to remember that it takes time to something just right.

Just like romance (excluding Craigslist encounters), with intense, physical training you can’t just show up and expect that it’s showtime. Without a thorough warm up, it takes less than a second to create a debilitating injury. By warming-up and taking care of the small stuff in training, you are more likely to remain injury free the rest of your life. Whether it be the church softball game or an impromptu beat down on some fervent “foodie” that cut in line at your BBQ joint, take the time to warm-up. Remember, for hill sprints work, warm-up is a necessity, not a luxury.

Some of the benefits of a proper warm-up

• IMPROVED PERFORMANCE! • Increased muscle contraction and relaxation speed • More “economical”/efficient movement patterns • Reduced muscle stiffness • Improved oxygen utilization • Improved motor unit recruitment for all-out activity • (i.e., more coordinated movements with increased intensity) • Increased blood flow • Brings the heart rate to the proper level for beginning exercise • Increases mental focus for the task at hand, be it intervals or competition, • by an increased “arousal,” or enthusiasm, eagerness and mental readiness

General Warm-up

Dynamic stretching will be the major piece of the warm-up pie. Many folks with great success jump immediately into our dynamic stretching routine by starting at half speed and gradually working up to full speed. I recommend that you start with a general warm-up before beginning a dynamic stretch. The general warm-up is five to 10 minutes and should be something to elevate your body temperature. It could be an easy jog, a brisk walk or your favorite cardio machine (if you train at a gym). Finally, after you complete the general warm-up, proceed to the dynamic stretching routine.

Dynamic Stretching

Dynamic stretching incorporates active (meaning you actively stretch without outside assistance) range of motion (ROM). Dynamic stretches generally look somewhat look like sport-specific or training-specific motions. Unlike static stretching, dynamic stretches are not held at the end range of motion.

A plethora of patterns can be utilized. KEEP THIS IN MIND, movements similar to those you will be training will provide you with the greatest benefit. Unless you enjoy being on the injured reserve list, another word of wisdom when stretching dynamically, pay attention to not exceed the currently established range of motion for the joint(s) being stretched. There are two important details to keep in mind so as to maximize benefit and minimize risk. First, establish an even, controlled rhythm, with all movements initially well within the current range of motion. Then gradually increase the amplitude of the movement until you are at the desired level of tension at the end-point of the movement. Remember, these are specialized movements and care must be taken with their use. Make it a habit to precede dynamic stretching with a general warm-up of five to 10 minutes. To reiterate—don’t stretch a cold muscle!

Warm-up

The following is an example of a warm-up and cool-down for an intense workout. Warm-Up • 5-10-min brisk walk • Dynamic stretch o Walk on toes—2 sets 15 yards o Arm swings—2 sets of 10 clockwise and counterclockwise o Arm hugs—2 sets 10 reps o Straight leg kicks—3 sets 15 yards o Leg swings—2 sets 15 reps o High knees—3 sets 15 yards o Walking lunges—3 sets 15 yards o Lateral lunges—3 sets 10 Reps o Wrist sways—3 sets 15 each way o Twists in place—3 sets 15 each way o Hoola hip swings—2 sets of 10 clockwise and counter-clockwise Upon completing this warm-up, run a hill at 60% ,70%, 80% and 90% of top speed for one set each of this distance you will be sprinting that day. Now you are ready for hill sprints!

Jailhouse Strong #GASSTATIONREADY Hll Sprint Program As with weight training, the key to making gains in hill sprints is to continually overload your training. That is built in for you in the program, if you have the willingness to work you now have the way.

The 6-Week hill sprint Program

Week

1 Week

2 Week

3 Week

4 Week

5 Week

6 Final Thoughts

Day 1 20 yard hill sprints x 10 sets, rest 50 seconds between sets (This includes walk down the hill) Day 2 40 yard sprints x 5 sets, rest 100 seconds between sets (This includes walk down the hill)

Day 1 20 yard hill sprints x 12 sets, rest 60 seconds between sets (This includes walk down the hill) Day 2 40 yard sprints x 8 sets, rest 90 seconds between sets (This includes walk down the hill)

Day 1 30 yard hill sprints x 10 sets, rest 60 seconds between sets (This includes walk down the hill) Day 2 50 yard sprints x 6 sets, rest 75 seconds between sets (This includes walk down the hill)

Day 1 30 yard hill sprints x 11 sets, rest 60 seconds between sets (This includes walk down the hill) Day 2 50 yard sprints x 6 sets, rest 70 seconds between sets (This includes walk down the hill)

Day 1 30 yard hill sprints x 12 sets, rest 60 seconds between sets (This includes walk down the hill) Day 2 50 yard sprints x 6 sets, rest 60 seconds between sets (This includes walk down the hill)

Day 1 30 yard hill sprints x 15 sets, rest 60 seconds between sets (This includes walk down the hill) Day 2 50 yard sprints x 5 sets, rest 45 seconds between sets (This includes walk down the hill)

After completing this program you will have improved performance wise, aesthetically and be mentally tougher. We look forward to hearing about your results! Stay ready, so you don’t have to get ready!

gaspofficial.com