rugger_bob said:
Spenny, I use sprint work up hills in 6-8 sets of six, with a 30 second rest in between sets, I find it really gets the heart and lungs working and improves my stamina for playing sport, do you have any other types of exercise that would assist me, as I get bored with doing this every week and I am nearly back to full fitness after my injury.
Cheers for any tips.
Alright RB, hows things mate.
I also do loads of hill sprints - for short, sharp fitness there's nothing better. Try any of the following, which work for me:
1. Find a good long hill (I use Arthur's Seat in Edinburgh) and sprint hard for 10 secs.
Stop, turn around and facing downhill do 25 push ups (decline press).
Turn around and run uphill again for 20 secs and then stop and facing uphill do 25 sit ups (incline crunches)
Carry on with this system adding 10 secs to every sprint time and use, squat thrusts, v-sits, close arm press-ups etc varying between incline and decline on the exercise.
2. Try pushing your body harder by avoid the rest stops. Find a circuit/loop and sprint uphill as hard as you can. When you get to the top, jog the level and downhill section. Once back at the start point bomb- burst away uphill again and repeat this 6-10 times depending on the severity of the circuit.
3. If you have a training partner alternate sprinting with exercises. One sprints uphill and jogs back, whilst the other does an exercise at the bottom of the hill (push-ups for example).
As soon as the runner is back you switch, without any rest stops. As the runners time will increase through fatigue the more he runs, so your push-ups, sit-ups etc will last longer, giving your body and intense workout.
Good luck mate
Spenny
