Tuesday 150526

Bench press

Then 3 rounds of:
10 Bench press, as fast as possible, @ 50% of 1RM, followed immediately by 5 shoot thrus

Post weight to BTWB

David getting after "Murph" vest and all!

David and Shale getting after “Murph.” Great turnout as usual yesterday!


Now that the weather is getting better, at least as I type this it’s not currently raining, we are going to get more opportunities to get outside of the gym and workout outside.  I posted a blog about sprint training and the benefits you can experience and I’ve heard good feedback from that post.  Another short interval workout that can be done outside without any equipment is a hill sprint.  You do however need a hill.  BoxLife magazine posted an article on their site about hill sprints and the benefits.  Below are some of the key points as well as some workouts.  Click HERE for the full article.

Running up hills puts less pressure on the lower legs and joints in the lower legs.  Running uphill requires less impact when you land thereby lessening the impact your legs have to absorb.  Running downhill does require a significant amount of impact on the legs so the downhill portion should be done at a much lower intensity.  

When you run uphill your muscles have to work that much harder so it’s a great way to build muscles in your glutes, quads, hamstrings, and calves.  Hill sprints can also increase your testosterone levels while not elevating your cortisol levels which is important to muscle growth.  Here are a few workout ideas to get you started from the BoxLife Magazine article.

Steep Hill Sprints
-Find a relatively steep hill (7-10% grade)
-Sprint up the hill at maximum effort for 10 to 15 seconds
-Take 2-3 minutes to recover and walk down to the starting position
-Repeat for 8-10 sets
-Add weight vest/sandbag/parachute for added resistance

Bear Crawls
-Find a moderate to steep hill
-Bear crawl up the hill for 50-100 yards
-Take 2-3 minutes to recover and walk down to the starting position
-Repeat for 5-7 sets
-Add weight vest/sandbag/parachute for added resistance

Hard Hills
-Find a trail that includes a variety of climbs and descents
-Begin by running continuously over the terrain at a light to moderate pace
-When you approach a hill, try to attack it with maximum effort
-Use downward slopes as recovery
-Complete the trail or loop back for another run

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