Post by @fred_duncan

Hill sprints are one of my favorite ways to bridge the gap between general prep and higher intensity sprinting. As the grade increases, velocity decreases, ground contacts become longer, flight time becomes shorter and the mechanical demands change. This gives us a way to accumulate sprint volume and expose an athlete to high efforts without immediately asking them to tolerate the velocities and eccentric demands of faster flat sprinting. A moderate hill can maintain many of the characteristics we associate with acceleration, so it can potentially help with form. That’s how I think about progression. We’re not trying to make an exercise as difficult as possible. We’re trying to give the athlete the appropriate dose, then gradually remove constraints as they’re prepared for more. This is why I recommend starting with GPP Reloaded before moving into Speed Kills. Together they give you 12 weeks of programming and show you how I progress athletes from general preparation into more intensive sprinting, jumping and strength work. Speed Kills is my best selling speed program, used by over 1,200 coaches and athletes around the world to hit PRs and run their fastest. The follow up is coming soon with completely new programming and a detailed explanation of what I’ve changed and why. In the meantime, if you’re a non competitive athlete who still wants to sprint and jump, train power, build strength and add muscle, Strength X Speed Block 1 is exactly how I train. There are roughly three weeks left to get it before it comes down and Block 2 replaces it. #hillrunning #hillrun #sprints #sprinting #speedtraining