T Nation

Hill Sprints Confusion..


#1


Ok, so I was wondering if the hill we're talking about has to be a certain incline and whether it has to be road or mountainous terrain, this is the hill right behind my house but I was wondering if this would be good enough for it..


#2

If you are doing them specifically for conditioning, then any grade will do. The steeper the better, but at some point it stops being a sprint and becomes a climb. I like grass or turf to concrete for sprints. Good Shoes.
Speed work is another matter.


#3

Yeah strictly conditioning/fat loss (not right now, but for future reference).

I have Asics Gels which where UK's number 1 in 2009. So they should be good enough for concrete!


#4

When questioning hills (or anything actually), it's always safe to use Wendler Wisdom:

-Can anyone from the Vienna Boys Choir sprint the hill? If so, then you should find another hill.

-How does the hill rate on an awesomeness scale? Aforementioned Vienna Boys Choir example = 0. You puke a little bit in your mouth just looking at it = 10. The closer to 10 the better.

-If you're unsure about a hill and have to ask for opinions about it, then the awesomeness might not rate very high. Find a hill that you just know, without asking anybody about it, will kick your ass. Then sprint it until you kick its ass, and then move on to a badder hill.


#5

Well... the whole idea of Hill sprints for me is from Wendler!

Good posts. I have a slight case of asthma, really low now I run a lot with long distance shit. Time to up my game with hill sprints.


#6

This was my sprint hill till I moved out of the area.

Gregron and JaxUn would probably be familiar with this hill.


#7

Ditto, man. I grew up with pretty severe asthma with attacks where every breath was a fight. I took up distance running and it strengthened my lungs. By age 18 I was regularly running marathon distances just for the heck of it and the worst attacks wouldn't even phase me. I haven't had an attack in 5 years. My last attack was brought on while clearing hay out of the loft of a barn that hadn't been touched in 10 years. I spent 4 hours up there where the dust was so thick in the air that I couldn't see 20 feet in front of me. That night I had a noticeable attack but it didn't prevent me from sleeping.


#8

I've been doing hill sprints for a while but I shouldn't offer any advice. If you asked someone who had more experience they might ask: 'What are you doing hill sprints for? HIIT cardio or as track and field sprint training?' They then might be able to offer better advice.


#9

Wendlers instructions are perfect.
Hill sprints really dont require much thought... thats why they are awesome

Heres a simple blog on hill sprints though
http://all-day-performance.com/2011/02/17/hill-pain-forever/


#10

I prefer doing more shorter sprints. I usually end or start with a longer "fast" run though. I do something like a track workout, or "speed", so far its helped with my legs explode and has helped with overall stamina. Plus I run faster.
Something simple like:
3x 20m
5x 40m
5x 100m
3x 20m
2x 40m

You do decent yardage, but its all high intensity and short distances that wont kill your knees or ankles.

Also I like to mix it up with some sled drags, build-ups, mt.climbers into sprints, bearcrawls, etc.

Sprinting is really an effort thing. If your honest then it'll kick your ass and make you feel good (as in puking).