Rest periods/intensity during HILL WORK

CF Product Discussions GPP Essentials
1

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… :confused:

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 ? :confused:

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) ? :confused:

Lot of thanks in advance :slight_smile:

2

what seem to work for me is 90 sec btw reps/ 5min btw sets.

3

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.

4

I would pick the recovery period that seems to be working best for you and time all intervals. Check ALL times afterwards and take it from there… Hope it helps!

5

yep thats what i kinda did, i was ready after 90 sec. the first week was the hardest after that it has been easy.

6

Obviously weather etc must be taken into account. When its colder more rest must be traded off against freezing your ass off!

7

I am going into the 3rd week of the GPP hill program and I have a lot of complaints of Knee and Hamstring problems.
I have kept their Tempo sessions at 70% effort.

I am going to substitute a hill session with another tempo session to help recover a little more - with thanks giving weekend coming up - most of the athletes go home for the weekend.

I suggest the athletes hit ice tub after each session and spend more time stretching and therapy with university therapist - but it does not go past that - A suggestion

Any help?

8

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.

9

Hill volume - 700m - 3 times a week

Tempo 1500 - 3000m at 70%

10

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.

11

thank you very much

12

I do about that volume also. Even slightly less. Mainly because my athletes have a hard enough time handling their own life let alone training.

13

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.

14

only 1000m per week, why only 60% of the volume?

15

what if u have athletes that are not doing high volumes of tempo but they are still stiff and take longer to get warm, is that a problem?

16

guys we all have different work volume tolerances.charlies programmes are not set in stone and for many of us are great used as a guide.

17

thats the point im trying to make, im not a world class guy and i know many others who are not world class guys who have had success with those exact volumes.

18

100%…but alot of people think i must do THIS routine and the volume etc.once you start to deteriorate STOP! tomorrow is another day

19

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

20

coach luc that may very well be the problem.tempo 75%-finish the way you start.explain that this session is for recovery+fitness and they may well understand it better.