So let’s talk about hill sprints.  First look for a hill that is a gradual incline.  It does not have to be steep but it should be about 50 yards or more.  The steeper the incline the less yardage typically needed.  I also think it is best to find a hill that is grass and not rocky.  Obviously, if you live in a city this might challenge you some.

Now that you have found your hill and established your yardage; it is time for the workout.  Start at the base of the hill and sprint as hard as you can, driving yourself forward with each powerful step, while swinging your arms loosely from your shoulders.  When you reach the top, turn and jog back to the starting position.  As you are jogging back down you should focus on your breathing and try to breath in through your nose and out through your mouth.  It has been proven you recover much faster with this breathing pattern than breathing forcefully in and out of your mouth.  When you reach your starting position repeat your sprint aggressively back to the top.  Do this for 5 trips to the top and then rest for 2 minutes or until you have gotten your breathing and heart rate back to near normal resting rates.  We desire this to ensure you are able to go ALL OUT when you sprint up.  We typically do 4-5 total sets.

I forgot to mention that you  should always do a good warm-up prior to and a good cool down after.  I will have my athletes perform a series of dynamic movements, followed by some low grade plyometrics, then complete a series of short progressive sprints for our warm-up.  For the cool down we typically will go for a short jog and focus on breathing, then we will walk and shake out our arms and legs.  We will finish with total body static stretching.  Sometimes we will also stretch with jump stretch bands.

Make sure you are getting outside and making the best of your surroundings.  You may be surprised how many training possibilities there might be if you just start looking to add a little variety into your program.

To your health,

Jerry

The key to fat loss is plain and simple: High Intensity Interval Training.  I spoke of this type of training on an older post labeled “4th of July Power Eating”.   Before you start, always make sure you are properly warmed up (I prefer dynamic warm-ups).  Now you are ready to hit the road for today’s workout.  I actually did this workout back in high school, not to burn fat, but to get in shape for soccer.  It worked great for me back then and still does today.

Find a road that doesn’t get that much traffic, a country road or a suburban street works great and start walking.  When you come up to your first telephone pole; start jogging to the next telephone pole.  When you reach it, sprint as hard as you can to the following pole and repeat this whole sequence with a brisk walk, jog, and sprint.  Each time you are doing your brisk walking; I want you to try to concentrate on lowering your heart rate and getting you breathing under control.  Do this by breathing in through your nose and exhale out of your mouth.  With each inhalation; imagine pulling the air slowly into your stomach.  This will train your body to recover quicker and allow you to push yourself harder.  Remember, never let your breathing control you; you control your breathing!  Breathing is the basis of life and should not be overlooked.  When you walk, jog, or sprint make sure you are getting great arm swing from the shoulders.  Do not run tight; run loose with your hands partially open.

This workout can be done for time or for distance.  You can plan ahead and drive your route with your car to figure out the distance in advance.  This is also a great way to set goals for progressively increasing your distances.  If you live in an area that does not have telephone poles you can use houses as markers or count in your head a certain time like 30 seconds for brisk walk, 20 seconds for jogging, and 10 seconds for all out sprinting.  If you live in a hilly area….BONUS!!! This will make your workout all that more demanding and productive.  Now get out there, get some fresh air and burn off some calories!

Train with a purpose,

Jerry