Kirabo asked:
After football season i want to start uphill training to sprint faster for track. what should the reps and sets be for each workout?
After football season i want to start uphill training to sprint faster for track. what should the reps and sets be for each workout?
Flatten hills with pace and form:
You can make an incline feel nearly level by keeping your breathing effort the same as it is on the flats. To do this, take smaller steps and allow your pace to slow down naturally (by as much as a minute per mile if needed). Let yourself take more frequent walking breaks, including one just before you hit the hill.
Make hills your strength workout:
Running up an incline is an excellent way to improve your speed and leg strength, and it burns a ton of calories. Run easy for 10 minutes to a hill with a gentle slope. Use the strategy above to get to the top, then count 50 to 75 walking steps downhill. Turn, and run up and slightly over the crest of the hill. Walk downhill until your breathing returns to normal. Repeat. Run easy for the first uphill repeat and on each successive one, increase your speed just a bit (but no sprinting) so that you’re breathing hard at the top. Start with two repeats and increase to a maximum of eight.
No one can really answer this question because you have not given enough specifics.
It is obvious that you are a sprinter and need the type of training a sprinter would do. You and your coach need to determine where hill training fits into that regimen.
Hills will increase your strength, and thus improve your sprinting.
A steep hill, of say 50 – 70 metres, will increase your strength, and a longer less steep hill, say 100 – 150 metres, will increase your strength endurance.
Start with about 10 reps, increasing to 20, and use different hills for different sessions.
In all cases, warm up first, then run up the hill fast, and jog back down.
Time your runs, and try to keep them consistent, if your times drop towards the end of the session, you started too fast, if you speed up towards the end, you started too slow.
Warm down and stretch afterwards.