How To Do Hill Sprints - Run Faster & Burn Fat With Hill Sprints
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- čas přidán 16. 10. 2017
- Utilize hill sprints in your training to run faster, burn fat, and develop explosive power!
Best Exercises For Speed: • Best Exercises For Spe...
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Whether you are looking to develop acceleration, burn fat, or work your cardio with high intensity interval training, hill sprints are a great way to accomplish a lot of work in a small amount of time.
For sprinters and other speed athletes, hill sprints are best used during the pre-season, where they act as a preparatory tool for the more intense sprint training sessions that come later in the year.
If programming your speed training or sprint training program, I would suggest you use hills during the first 12 weeks of training, for one of your sprint training days each week.
Start off with a nice, smooth grass hill, using training shoes/flats for footwear.
After you have done hill sprints for 9-12 weeks, you will be ready to do more intense acceleration work, block starts, and speed work on the track.
The hill sprints you do will develop specific strength in the positions and postures needed for effective acceleration, and by doing them early you will have a much better time staying healthy during your track season, football season, etc.
Hill Sprints - Frequently Asked Questions
1. Do hill sprints make you faster?
Yes! Hill sprints make you run faster, as long as you perform them properly. Do them with optimal sprint technique, and in the right workloads, and hill sprints will help you run faster.
2. How to do hill sprints?
As stated in the video, utilize hill sprints for anaerobic capacity, acceleration technique, glycolytic capacity, glycolytic power, fat loss, and high intensity interval training.
3. Do hill sprints burn fat?
Many people often ask, do hill sprints burn fat? The answer in short is yes, hill sprints do burn fat. The most effective hill sprint workouts for fat-loss would be high intensity interval training style hill workouts, where you sprint for 8-30 seconds at high intensity, followed by an active rest period until you are able to sprint again. This will help you burn fat and stimulate natural human growth hormone release. - Sport
great video 💯 thankyou for your knowledge 🥇🔥
+Elite.k™ Thanks for watching!!
@@ATHLETE.X
The 'punching' motion you describe... Is that what should be happening in the float phase of a 200?
What about incline walking ???
My son and I have walked this trail with really steep inclines ( 8 mile speed walks )... It really helped him in his speed over time in his track season... It was very beneficial...
Love your videos man.
Great video. Thank you for the tips and explanation 💯
Thanks bro
Hillsprints are more than just GPP. They really improve sprinting form/mechanics. Sleds instead are terrible. I don't use them because i see to much bad things happen (bad sprinting mechanics).
Hillsprints are a staple in the jamican training programm year round. Because they work.
But sleds are also a staple in jamaican training program
@@elijahebbert6884 yes probably. I only have limited data. Many coaches use sleds.
I just don't like them. For me the weight vest can be real gamechanger.
Jamaicans use them? That's all i needed to hear, I'll use them
Jamaicans use hills theire whole life. They use hills from an early age on. This is what creates adaptation.@@starboiklem8381
@@starboiklem8381Jamaicans have better results using sleds and pylometrics
Can you provide more drill videos for hill sprint training please?
What footwear would you recommend sprinting on the hill ? Running shoes ? Lightweight cleats ? Maybe even my track spikes ?
In the description, he wrote: "Start off with a nice, smooth grass hill, using training shoes/flats for footwear."
This was good
I didn't see your hill sprints program on your site ???
Bro will hill sprinting improve my top speed or acceleration only? For 100m sprinter
Excellent video.........what shoe do you wear for the hill workouts?
In the description, he wrote: "Start off with a nice, smooth grass hill, using training shoes/flats for footwear."
Love your videos mate!!! Quick question about progressing with hill sprints and sprints in general. Would you recommend limiting the total number of reps completed in any given sprint workout or is progression just 'doing more reps'?! Alternatively is progression simply keeping the volume constant but increasing the speed in which you perform the reps?!
+Daniel Jackson Thanks man!
I'd start by progressing up to where you can do all of them at max effort without super long rest. Say 6x30m.
From there I'd go 3x3x30, then something like 2-3x 30-40-50. I'd probably max out at 60m-80m and by that point be ready to sprint on the track.
As time went on I'd also use spikes if the grass is flat enough.
Great videos! Do you think Hip thrusts do anything for sprinting? I know they're popularized, but two studies I found didn't really show much in improvement in sprints or vertical. Thinking about whether to add in my training program. Thanks!
Professor5180 I would say do them to fix anterior pelvic tilt
Which affects how high you bring your knee off the ground
Great video, I'm training for an army tryout where it's mostly sand dune hill sprints. You sprint up towards a cone, circle it and then sprint back down and usually have about 10-15 seconds of rest before the next one. In total there are probably about 20-30 sprints of 10-15 meters. I have a month before the tryout and I was wondering if you could help me figure out the best way to train for it. 🙏
If you know the test then train the test
@@Amivgr1 of course, but there are other things you can train like explosiveness, quickness etc.. not that it's relevant anymore I'm about to celebrate a year in the army.
Also maybe backpedal down hill after sprint to get the backward motion to help knees instead of just walking down for next sprint up
Great
Or you could just skip acceleration capacity and just do acceleration development but in a small quantity and gradually increase the quantity as the weeks progress.
so this means, that your heart rate in a hill spring wont go to high compare to a flat sprint training?
Why the focus on heart rate? Either way your heart rate is still gonna skyrocket to upper levels since both forms are anaerobic.
We do 50m sprints walk recovery up to 16 times, sometimes divided in set.
Are them for work capacity? Surely i can't go all out after a while.
Yeah that is more for work capacity than actual speed development.
This is make sense thank you my whole program is for improving work capacity, endurance and lacitc work. I am preparing for 200m sprint lets see how it goes.
Hi so if I have a 60 meter competion in 6 weeks would you reccomend a fast all out hill sprint say 50 meters on a longer rest on reps?
It depends on what you’ve been doing, but being that close to competition your training should be quite specific. Acceleration, speed, short speed endurance work on the track, reactive strength in the gym. If you’ve built a solid foundation in your off season then this work will do you well. If you haven’t and you’re only starting to train now, it’s a little more tricky.
@@ATHLETE.X ok what plan would say do longer run like 90 to 120 meters for speed endurance for 60 meters and short springs 40 to 60 meters. With weights ami for 5 to 8 reps. Bench press pull ups rows cleans deadlifts squats hamstring curls stiff legdited deadlifts and some arm work curls tricep push ups and ab workout with plenty of streching and throw in some plyometric work box jumps single double leg standing broad jumps. Is this good. Also I'm practicing takewoondo once a week o felt with all the streching and agility training to kick high and fast it would benefit my sprinting if not it wouldnt hurt it at least ot keeps me fit learns a self defense. Any advice would be much appreciated.
I love you
I've just turned 21 and used to run 100 meters at around 11.62...Im 5'5 and around 145Ibs...I've lost a lot of speed and currently run 100 meters around the 15 second mark
How long and often would hill sprints be necessary to get my speed back to the 11-12 second mark???
Hello Atheltic.X
Im 22 yrs old and 6 feet height and 70kgs lean.
I jus want to start sprinting 100m and i clocked 11.10sec in my first attempt.I have never tried sprinting before.Im still a beginer.My 60m timing is 6.60sec.Can i run 100m in 10sec or nearer?? i want to take it seriously. Is it possible to clock sub 10.5 in 5 months.??
+sharmin sai Hey man, it depends on many factors, but if you're able to run 11.1 now, then with proper training and good coaching you could definitely go down to the 10 second range.
@@ATHLETE.X coach X, at 3 6 years old. Would you recommend running up hills or steps once per week for someone that runs 100 and 200m races?
what is your height and weight?
5'11 3/4" and 185lb
ATHLETE.X If I'm 5 8, how much should I weigh ideally
+MrMr57 I would aim for low 170's if you have a solid amount of muscle mass. Above that you'd have a hard time transferring that extra weight into enough power to be useful.
Is it good or bad to be able to deadlift more that I can squat
+MrMr57 I think it's fine. Do your best to have strength in both, but I'd prefer to pull more than I can push, since that means your posterior chain is probably pretty strong.
Hey! I like sprinting! If i stop eating suger will it help me? Or shuld i steel be eating candy?
Still be eating candy
Kindly send me assisted sprint training without equipment...