Why Hill Sprints are KEY to Getting Faster

[@piotrmarcinkiewicz5391]

My man. First person to explain why you can hill everyday. I started doing a 20 minute inrerval run with a minute run and minute and a half walk. Then I do between 8-10 hills. I'm 41 and work construction all day. I feel great

[@devohnmitchell]

Man that's a long hill. I ran 4 hill sprints today and was Gassed.. Then again i did chest and Back today.. 100 pullups And 200 pushups.If I did 20 hills that's all I'm doing that day. Not Bad for a 48 yr old Guy

[@ianmatthews7385]

Hill sprints are great. Trying to get back into it atm but need to take it easy. I usually do 5 hills every other day and I properly go all out. It literally melts the fat off.

[@Dreams82978]

Does it really melt the fat off? I’m curious!

[@nikitaw1982]

Thank u so much!! I really like hills. I’m older and just getting into running and didn’t want to do too much. Lots of walking and hills feels good for me so good to know doing that most days could be ok.

[@Ice_773.]

I did 10 hill sprints yesterday I almost died but I’m going to try it again tomorrow

[@cookieboi3298]

Did you get better doing it consistently now? Ima start this too fr

[@eball333]

@@cookieboi3298same I’m bout to start today

[@brianbachmeier34]

👍

[@gavind2174]

Always so appreciative of when we can see a bit of the creator in the content bro, thank you Les

[@michelef406]

Is it better to sprint on an asphalt road with good slope or on a grass surface that is almost flat? Unfortunately, I can't have it both.

[@michaelarobertson2]

Les, what grade do you recommend? What's best for acceleration? Top end speed? 5% 20%?

[@MickWall]

Recommended distance/time per rep please? Then just walk back recovery and go again? Thank you Les.

[@MickWall]

And does gradient matter? is there a sweetspot?

[@percydame415]

Les I live in San Jose and want to take my 2nd grade flag football team to run hills in prep for the season. Where is this? Communication hills? Is this a specific area there?

[@derontariuswiscenlitago5379]

GEM, Thank you so much!

[@TH-wp7ye]

Hill sprints taxes the nervous system like none other, I don't know what you're talking about. If you're talking about the hill in the video then that could make sense, it's not very long nor steep.

[@nolimitkaire]

Seriously, I remember doing 150m meter hills with a long and steep hill and the lactic was beating my ass so bad😭

[@ce1474]

Idk, in 0:53 it seems short, but in other shots it seems long to me. 20 hill repeats - i guess this comes down to distance. My hill is a .25 mile up and back, so 20 repeats would be 10 miles lol. I mean, i consider myself moderately athletic, but that would be no joke lol. Oh, and I should do this daily?! He also said 20 min. So yea, these must be short hills.

[@tydolla1539]

Facts idk what bro talking about, definitely going to feel it if it’s steep & long enough, the results are definitely worth it. Hill workouts increased my vertical jump & was doing windmill dunks when I was consistent with it.

[@ianmichael3912]

Don't go at 100%, go at like 70% and its sustainable and you still build power and conditioning

[@lesterdale7276]

I would be nice to know the distance you covered in every sprint

[@jontysimson]

You should probably adjust it relative to the gradient. On a gentle gradient, keep the reps shorter because you'll get closer to top speed, which will be more neuromuscular fatigue, which would prevent you from being able to hit lots of repeats/high frequency. On a gentle hill I wouldn't run more than 20-30m/rep if you want to be training your acceleration qualities On a steeper hill you aren't going to get close to top speed so you can basically pick and choose how long you want to go for, so just do whatever allows you to get the most volume with good mechanics and good outputs. Distances and reps you choose completely depend how much training you've done before, both on the flat and on the hill, but conservatively you could start with 6 x50m for a first go if you're new to it, and just add a rep each week, as long as your outputs are staying good. Don't dive in and try and do this 6 times/week if you're not already doing serious sprint training with that frequency because your connective tissue and joint structures won't be able to handle it, just slide those volumes up over time. Start out with it twice a week 6x50m on a steeper hill or 10x20-30m on a more gentle hill, and only increase volume if you experience obvious benefits from doing so. With sprint training, you don't benefit from more, you only benefit from better, so be really careful of just mindlessly pumping the volume

[@su.p3r8]

Goat

[@ryandeffley7652]

There's a parking garage near me that has nine floors worth of stairs and a 100 yard/15% hill on each level. A few days per week I'll do stair lunges from bottom to top for all 9 floors, walk down and repeat for 10 rounds. Then I'll do 10 hill sprints after. The combo of the stairs/hill sprints is killer conditioning. 💯

[@samanthaholt3226]

how long of a hill do you do? do you take a break in between the 20?

[@crelloc]

the best way is to do full recovery (rest until normal heart rate) between each sprint. shouldnt be a cardio workout. But you MUST run as fast as you can. I did this for only 2 days (1 weekend) my junior year in highschool and ran 2 minute flat in 800m and a 4:36 mile. I was sore for like 3 or 4 days and recovered just in time for my races. So i trained about a week in advanced.

[@nolimitkaire]

I'm a 100m/200m sprinter, and to answer that from my perspective it depends on what you're doing the hills for, for example, I do 80m,60m,40m hill sprints at 100% 2 times each with a 2/3 minute rest. And your breaks should depend on how many meters you're doing on those hills to be honest

[@gsschneck]

20 times? How far? How much rest…..that’s insane

[@fifeflare3220]

Aye u said 5% body fat where the pics

[@brandonpeoples9087]

So should I run 10 or run 10 I rest about 2 mins and my hill is 20 yards

[@brandonpeoples9087]

20*

[@los8011]

20 sets

[@The.panthera.]

No one can do 20 minute interval sprints 😅 run yes , sprinting not possible, few second intervals at best

[@Yo_Kelz]

Yee!

[@JamaunWindham]

So I’m coming off season for collegiate track. Should I just do hill sprints everyday or should I get a summer coach to help me instead?

[@Josepowerzoro]

You should get a coach but a good coach not some coach making you don miles. If your a sprinter the right coach will help you improve a good amount also sprint 4 times a week at most if you do track in high school the Season is probably going to end in a couple of weeks. So you can get a coach or research. I’ve been researching sprinting since I was 11 years old it’s my passion. So I got a good schedule. Just learn from good coaches like this one in this video other videos as well.

[@crelloc]

yea bro, do it! I randomly did hill sprints on the weekend, about 5 days before my track meet in HS. and ran a 2 flat 800m and 4:38 mile my junior year. I was never an 800 runner lol. But i did this only once. But what i did was do full recovery between each sprint. So its not a cardio workout but an explosive one. I noticed in my races that i never had lactic in my races. my lactic acid threshold increased. If i were you i would ONLY run hill sprints at full recovery though. i would NEVER train on flat. the thing was i did this for only 1 weekend lol also, you need to do semen retention. you WILL WIN if you do this. Seriously bro. good luck

[@dannyboi3763]

That is all i do for summer camp, hill runs with squats, plus adding weighted vest.

[@Deedot110]

Nah nice way to put it to explanation

[@romeono1647]

Sounds like rubbish