Training program that I suggest is very effective for rapid improvement of body composition. Actually training principles that I'm going to describe in this article are responsible for the track sprinters' lean physiques just check some major track meet on TV and pay close attention to the short sprinters: they have arguably the greatest physiques on the planet... bodybuilders included.
Due to the inclined surface, maximum limb speed cannot be attained and thus serves as a safety barrier for your precious hamstrings! However, in the process, your posterior-chain muscles (low-back, glutes, hamstrings and gastrocs) get an incredible strengthening effect!
Because of the inclined surface, you are forced to lean forward as you sprint, which teaches you the proper acceleration mechanics that you would want when sprinting on a flat surface. Hill sprints actually become your sprint coach because you almost can't help but do it right!
acceleration. You simply cannot sprint fast up a hill without deliberate arm action. This helps teach the coordination and little-appreciated upper-body drive needed to sprint effectively on a flat surface.
Hill sprints offer great multitasking potential! You can train, catch a tan, and listen to your favorite music while you train.
Powerlifting guru Louie Simmons often uses the following analogy to explain the force-velocity curve: if you try to throw a bowling ball as far as possible, it won't go very far because the mass (read: force) is so great.
If you try to throw a whiffle ball as far as possible, you'll also end up with a short throw because the whiffle ball offers minimal mass to push against. A baseball, on the other hand, can be thrown far because it's a perfect blend of force and velocity.
Keeping this analogy in mind, hill sprints offer similar advantages... in essence; they're basically a "sweet spot" between lifting and sprinting. The best of both worlds.
Hill sprints are a great way to dramatically increase the caloric expenditure of an activity that already burns a boatload of calories when performed on flat ground. Again, think of hill sprints as a cross between sprinting and weightlifting. This has amazing benefits on body composition!
Unlike almost any other form of training, that hill has a way of making you work hard... once you've got your momentum up, you won't want to lose it, so you're actually compelled to maintain or even increase your speed. Again, the hill becomes your coach... you're compelled to work hard and you're compelled to have awesome technique... what other exercise can offer this?!
At the risk of getting all misty-eyed on you, I must say, completing a hill has a Rocky-esque feeling of victory (honest!) I myself have this experience after performing hills.
Lastly, sprinting is functional. A lot of "functional training" guru's constantly push exercise balls and Bosu boards, but I'll place my money in a good program of hill sprints any day of the week.
And now let's get to the training. Always do warm up before every workout to avoid injuries and to prepare your cardiovascular system for hard work, 5-10 minutes of jogging and some general stretching will suffice. If your only goal is just getting lean then I suggest you to do a following routine 3 times per week: 8-10 times of 30-50yard sprint followed by 30-50yard jog.
Advanced trainees can also try this:
Sprint for 8 seconds followed by 30 seconds of jogging
Sprint for 10 seconds followed by 30 seconds of jogging
Sprint for 12 seconds followed by 30 seconds of jogging
Sprint for 14 seconds followed by 30 seconds of jogging
Sprint for 16 seconds followed by 30 seconds of jogging
Sprint for 14 seconds followed by 30 seconds of jogging
Sprint for 12 seconds followed by 30 seconds of jogging
Sprint for 10 seconds followed by 30 seconds of jogging
Sprint for 8 seconds followed by 30 seconds of jogging
And if you're involved in some sort of weight training I'd suggest you to do very light version of the first routine (do sprints with 50% of your max speed) on your days off or right after your main workouts.
