Uphill Sprints

[Onlyexstasy]

Hey I've recently been incoporating an uphill sprint into my workout....the hill is pretty steep...I'd say a 60 degree incline and is about 50-60 m long. Does anyone have a solid workout plan I can start with. I've been running with a weight vest about 15-20 sprints with a 15 second break in between each one. Thanks guys

[besnikMMA]

I do a really great leg workout, but I run my hills on the treadmill. It's a great endurance building workout.

3x20 Split Lunges
3x15 Jump Squats
Run Hill 2 minutes on treadmill (sprinting)
3x10 Regular Lunges

If you want give it a try, it makes your legs feel like jello, at least for me that is.

[hawaiiancrack]

HILLS!
The supreme workout of the Gods.
well not really, but its a gold-medal workout nonetheless.

While I do hills
I sprint the whole damn thing, even though it kills
walk back down
Keep doing this

Doing this alone and "Stairs" Got my 40-yard dash from a 5.6 to a 5.1-5.0 in about 2 months.
So whatever that tells you, my legs got stronger, strides got longer, and I never sprint flat-footed, always on the balls of my feet, like a spring.

[Marcoccia]

What I do is sprint up the jog down then that's one rep I'll do it about two or three times and that's a set I'll do about 5-6 sets. So it works out to look like

3(up and down the hill)x6

[Onlyexstasy]

Thanks for the replies....I'll rep ya guys when I get my ability to back.....Hawaiian I like the way that workout is set up man

[squat4speed]

Do it with and without a vest. Mostly without as you can develop running mechanics better without the vest. Make sure you drive up the hill for the first 20-30m.

Take longer breaks inbetween runs.

[Vermonta]

Really focus on pumping your arms and legs while doing hill sprints, it'll improve your time and running form. I think a slow walk down should be good time inbetween. While doing sprinting workouts it's optimal to be completely rested between sprints or close to it so you are working off ATP instead of oxygen which fuel your Type I fibers.