London Running PT

Hill Running – Functional Strength Training for Runners

The purpose of this video is to introduce you to one of my favourite workouts. This hill circuit is based loosely on Lydiards Hill training phase. The aim of the workout is to develop leg strength, power (power is how quickly you can deliver force, and is very important in most sports) and leg speed.

As I mention in the video, if you who are not familiar with the work of Arthur Lydiard, I would strongly recommend the book Healthy Intelligent Training by Keith Livingstone. Check out the below link.

Now one important point to note before you throw yourself into the circuit: This is not a workout for beginners. Don’t be fooled by how easy it looks. It’s a tough workout. You need to have built up a good aerobic base and have some mileage behind you before attempting it. You also need to be strong enough to deal with the uphilll plyometric component. Much of the plyometric literature would suggest being able to squat 1.5 to 2 times body weight before attempting plyometrics. So bare this in mind before doing this circuit or you will be at risk of injury.

If you meet the inclusion criteria, then you can do this circuit up to 2-3 days per week for 4 weeks to build the strength and power you need ready for that big race!

Check it out!

November 7, 2015

2 Responses on Hill Running - Functional Strength Training for Runners"

  1. Andy says:

    Hi Terry, what hill gradient would you say is optimal for this work out?

    • Hi Andy, that’s actually a great question. The way to answer it is to think about the adaptations you’re trying to create. So on the uphill part I don’t mind the gradient being a little steeper. The steeper the gradient the harder you have to work. Think of the gradient on the up part like adding some weight on a leg press. However, the down hill part you definitely do not want to be too steep because you want to turn your legs over quickly and you cant do that with a very steep hill. I would say that a gradient between 10% (angle 5 degrees) and 30% (angle 17 degrees) will do the job. Hope this helps. Good Luck.

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