Elite Hill Sprint Workout

Elite Hill Sprint Workout

Recommended Frequency:

Every week on Tuesday, Friday

Comprehensive Hill Sprint Workout
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Pogo Hops Warm-Up

Pogo Hops Warm-Up

3:00 PM
2m

Perform quick, bouncy hops on the balls of your feet, maintaining a stiff ankle position. This exercise helps to activate the calf muscles and improve foot reactivity.

Benefits:

  • Improves lower leg strength and reactivity
  • Enhances ankle stability
  • Prepares the body for explosive movements
Simple Task

Perform Pogo Hops

Timed Activities - 30s
Side Skips Warm-Up

Side Skips Warm-Up

3:04 PM
2m

Perform lateral skips up the hill, alternating between left and right legs. This exercise improves lateral movement and hip mobility.

Benefits:

  • Enhances lateral agility and coordination
  • Activates hip abductors and adductors
  • Improves overall body control
Simple Task

Perform Side Skips

Timed Activities - 30s
Backward Skips Warm-Up

Backward Skips Warm-Up

3:08 PM
2m

Perform skipping motions while moving backward up the hill. This exercise improves coordination, balance, and posterior chain activation.

Benefits:

  • Enhances proprioception and body awareness
  • Activates hamstrings and glutes
  • Improves backward movement efficiency
Simple Task

Perform Backward Skips

Timed Activities - 30s
Karaoke Warm-Up

Karaoke Warm-Up

3:12 PM
2m

Perform a lateral crossover step movement up the hill. This exercise improves hip mobility, coordination, and lateral movement skills.

Benefits:

  • Enhances hip flexibility and rotation
  • Improves footwork and agility
  • Activates core muscles for stability
Simple Task

Perform Karaoke

Timed Activities - 30s
70% Intensity Hill Sprint

70% Intensity Hill Sprint

3:18 PM
1m

Perform a hill sprint at 70% of maximum effort, focusing on proper form and technique. This serves as a final warm-up and prepares the body for higher intensity sprints.

Benefits:

  • Gradually increases heart rate and muscle activation
  • Allows for technique refinement before maximum effort
  • Reduces risk of injury during high-intensity sprints
Simple Task

Perform 70% Intensity Sprint

Timed Activities - 15s
80% Intensity Hill Sprint

80% Intensity Hill Sprint

3:22 PM
1m

Perform a hill sprint at 80% of maximum effort, focusing on increasing power output while maintaining good form. This sprint builds upon the previous one, further preparing the body for maximum effort.

Benefits:

  • Increases power output and sprint speed
  • Improves neuromuscular coordination at higher speeds
  • Enhances anaerobic capacity
Simple Task

Perform 80% Intensity Sprint

Timed Activities - 15s
Maximum Effort Hill Sprint

Maximum Effort Hill Sprint

3:22 PM
1m

Perform a hill sprint at maximum effort, focusing on explosive acceleration and maintaining top speed throughout the sprint. This is the peak intensity sprint of the session.

Benefits:

  • Maximizes power output and sprint speed
  • Improves ability to maintain top speed on an incline
  • Enhances overall sprint performance and conditioning
Simple Task

Perform Maximum Effort Sprint

Timed Activities - 15s
70m Hill Sprint

70m Hill Sprint

3:32 PM
1m

Perform a 70-meter hill sprint at high intensity, focusing on maintaining speed throughout the entire distance. This longer sprint challenges both speed and endurance.

Benefits:

  • Improves speed endurance
  • Enhances ability to maintain form under fatigue
  • Develops sport-specific conditioning
Simple Task

Perform 70m Hill Sprint

Timed Activities - 20s
Recovery Period

Recovery Period

3:34 PM
1m

Take a short recovery period between sprints to allow for partial recovery. This period is crucial for maintaining high-quality performance in subsequent sprints.

Benefits:

  • Allows for partial recovery between high-intensity efforts
  • Improves ability to perform repeated high-intensity sprints
  • Enhances overall workout quality
Simple Task

Active Recovery

Timed Activities - 1m
What You'll Get
  • 💪
    Foot Reactivity
    Improves the speed at which your feet can react to the ground, enhancing overall agility and quickness.
  • 💪
    Calf Activation
    Activates and warms up the calf muscles, preparing them for more intense sprinting activities.
  • ⚡
    Lateral Agility
    Improves your ability to move quickly and efficiently from side to side, enhancing overall athletic performance.
  • 💪
    Hip Mobility
    Increases range of motion in the hips, which is crucial for sprinting and changing direction quickly.
  • 💪
    Proprioception
    Improves your body's ability to sense its position in space, enhancing overall balance and coordination.
  • 💪
    Posterior Chain Activation
    Activates and strengthens the muscles in the back of your body, including hamstrings and glutes, which are crucial for sprinting power.
  • 💪
    Hip Mobility
    Improves range of motion in the hips, particularly in rotation, which is crucial for agile movements in sports.
  • 💪
    Coordination
    Enhances the ability to control different parts of the body simultaneously, improving overall athletic performance.
  • 💪
    Technique Refinement
    Allows for focus on proper sprinting form at a submaximal intensity, improving overall sprint mechanics.
  • 💪
    Progressive Intensity
    Gradually increases the body's readiness for high-intensity work, reducing the risk of injury.
  • 💪
    Power Output
    Increases the ability to generate force quickly, which is crucial for explosive movements in sports.
  • 💪
    Neuromuscular Coordination
    Improves the communication between the nervous system and muscles, enhancing overall sprint performance.
  • 💪
    Maximum Power Output
    Pushes your body to its limits, helping to increase your maximum power output and sprint speed.
  • 💪
    Mental Toughness
    Develops the mental fortitude required to push through discomfort and maintain maximum effort.
  • 💪
    Speed Endurance
    Improves your ability to maintain high speeds over longer distances, crucial for many sports.
  • 💪
    Lactate Threshold
    Increases your body's ability to buffer lactic acid, allowing you to perform at higher intensities for longer periods.
  • 💪
    Recovery Optimization
    Allows for partial recovery between sprints, optimizing performance for subsequent efforts.
  • 💪
    Mental Focus
    Provides an opportunity to reset mentally and prepare for the next high-intensity effort.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Peak Strength

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Garage Strength Clips Podcast

Garage Strength Clips Podcast

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