Following the theme from my previous post,I added an outdoor workout to my routine. I’ll be doing this workout every week and I believe it’ll contribute to my Fitness goals of overall strength, athleticism, and health.
My workout was very simple. I found a short and moderately steep hill and did some hill sprints. The purpose of this workout was to build leg power. Since I do leg work at the gym too, I made sure my total volume was low.
Five sets of two hill sprints. I rested two minutes in between each set. After the hill workout, I did isometric lunges for one minute on each leg. I did two sets for each leg with a minute rest in between.
Benefits of This Workout:
Safety: There’s some form of risk with every workout you do. It depends on a number of factors like your mechanics, pre-existing injuries, and how much you recovered from previous workouts. I believe the rewards of this workout outweigh the risk since there’s no external load involved. Also, the sprints you’re doing is on a hill so won’t be moving fast enough to pull your hamstring or put your ligaments at risk.
Fast-Twitch Muscle Fiber Recruitment: By doing hill sprints with an emphasis on speed and power, you’ll be recruiting a lot of fast-twitch muscles. Fast-Twitch muscles are the muscle fibers that produce the greatest muscle growth.
Fast-twitch muscles also make you a better athlete. The explosive movements you see in sports and in the weightroom involve the usage of a lot of fast-twitch muscles. The isometric lunges also recruit fast twitch muscles due to the fact that you have to activate as much muscle fibers as possible so your legs can stay stable. Doing them after hill sprints makes me work that much harder.
Fat-Loss: Every time I’ve had sprints in my training routine, I’ve been my leanest. It makes sense when you think about how hard your body is working to move fast. There’s so much muscles involved in the movement. Now imagine the extra work you have to do to run up a hill as fast as possible. Sprinting is an aerobic workout too. When I did this workout, I was breathing heavily. My heart was moving faster than a stampede of buffalo. The image below is the aftermath of this workout.
Joint Health: This goes hand in hand with the safety aspect of the workout. Safety aside, I believe this workout makes your joints healthier. I’m speaking from experience when I say that hill sprints have helped me improve my joint health.
My ankles and hips have gotten stronger as a result of running hills. When I first started running hills, I experienced soreness in these joints as a result of the intensity of the movement.
The isometric lunge part of the workout also contributes to joint health. In order to hold the lunge position, your joints have to be stabilized. They also build muscle endurance, which is critical for injury prevention. Most injuries happen when the muscles are fatigued.
Closing Thoughts: If you want to get outside of the weightroom and hit your legs a different way, this article is for you. It’s a fun way to mix up your workouts. So remember, Hill Sprints are awesome and the world is your gym!