Wanna build some mud run muscle in your legs without hitting the leg press or squat machine? Try steep hill sprints for a short and intense max-effort workout.
The Benefits of Steep Hill Sprints:
- Strengthen running muscles
- Prevent running injuries
- Increase running efficiency
- Shed fat
- Increase overall running speed
- More fun that flat land sprints
Getting Started with Steep Hill Sprints:
Be sure to get in a decent warm-up run prior to your first set of hill sprints. This might be anywhere from 1 mile to a 5K or more depending on your conditioning. Find a hill that has a grade between 5-8%. You can get the feel for this incline on a treadmill. Sprint for about 8-10 seconds, walk down the hill and repeat 2-3 times. That’s it! Your first session is done.
Wait at least 3-4 days before you begin your next set of hill sprints. Ideally, you should be able to increase your repetitions of 8-10 second sprints by 2-3 sprints. Once you work-up to 10 of these, find a steeper hill and increase your sprint time to 12-15 seconds. Again, once you advance to 10 of these 12-15 second sprints, find a slightly steeper hill and increase your sprint time to 15-20 seconds. Once you can complete 10 of these, you are ready to move on to the workout.
The Workout: Hill Hell
Rest 2 min between each set. The sprints, bear crawls and burpees are for time.
- Jog to hill
- Complete 10 steep hill sprints (sprint up/walk or jog down)
- Complete 10 steep hill bear crawls (bear crawl up & down)
- Complete 10 burpees while facing uphill
- Complete 10 burpees while facing downhill
- Jog home
A few things to keep in mind when completing this workout:
- Be careful on the declines, especially on the bear crawls and downhill burpees. You’ll be placing a lot of force on your shoulders, so those with shoulder concerns may wish to avoid the decline portion.
- When crawling, pay attention to form and keep your hips low. If you are barely touching your hands to the ground, readjust so that
- Sprinting uphill might feel like you are running through quicksand. In other words, your effort should be max, but your progress from point-to-point will be short and difficult. Don’t let the lack of ground covered discourage you.
- Try to stay upright and balanced when running uphill. Fight the tendency to lean forward.
- Push as hard as you can. This is one of those workouts where you want to go all out for the duration and improve your overall time with each session.
- To avoid injury, do not complete more than 1-2 times per week. both on the Since your shoulders will be accepting the brunt of the force, if you have existing shoulder injuries, I would advise that you simply walk to back, rather than crawl it back.
- Complete the workout on a steep beach hill.
- Complete with weighted vest or rucksack.
Mud Run Maniac wants your feedback…
Like this workout? Do me a solid and hit one of those share buttons above? Got something to say about it? Leave it in the comments below! Keep mudding! – Paul