Hello everyone I hope you could help me with a few doubts on Hill work during GPP
I have problems to manage the intensities at Hill work throughout the different weeks of GPP
What i do now is to try go near to the max on each rep (of hill work ) but I wonder if I should vary intensity depending of the week…
I´ve found rest periods between reps and sets to be a little long , assuming that I´m a “7.20 sec at 60 m” athlete , Could I reduce a little that rest periods by the fact that I´m not generating same intensities that a top sprinter ?
During my rest periods I´m just walking back down the hill and performing some soft leg movements (in a stand up position with a slow motion , like technique moves without advancing , just as a way to maintain my muscles warmed)
It is ok to do? or it should be better to do a different thing (i.e. low intensity sit up work or just nothing at all) ?
keep the intensity up
1st wk, is just a walk back recovery
every wk after, i walked a loop that took about 2min to complete after each repitition. then waited about a minute or so then went again.
i generally went a 4minute cycle. every 4min = 1 rep.
How much volume are you doing (hills and tempo)? Hills tend to cuase ITB and Hip flexor problems not hamstring and knee. I use hill programme too but only about 60% of the volume of CFs programme and I have no problems at all. Remember the volumes in the GPP Video are for a high level sprinter not someone running 10.6. You can still get good results with much lower volumes. only do as much as necessary not as much as possible.
Well maybe that hill volume is a bit much? I use 1000m a week. Tempo volume needs to go up slowly. I build upto 4000m a week over 6 weeks that way you avoid issues of stiffness etc. You need to find what is right for your athletes. Often less is more.
i am in my fourth week of the gpp workouts and havent had any problems with the hill volumes, like i said earlier the first week was a shock to me but after that it has been pretty easy beside the med ball drills - killers. its still early.
The problem I have is I used the program last year and it was great and the same athletes are the ones having problems this year.
I will have to check with my assistant coaches to see what intensity there tempo is, I have a feeling they are running to quickly and therefore are not recovering
Yours in athletics