I have heard different arguments. Which is true?
Hill workouts can be done the day before or a day after a track workout?
Hill Repetitions for Speed
Moderator: George Payan
-
George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
Hill Repetitions for Speed
It takes 24 to 36 hours to recover from a high intensity workout. The question is…after a speed session workout, will the athletes be recovered to do hill repeats the next day? Train for performance, not for work capacity…train athletes not workers. The purpose of hill repeats is to develop the lactate tolerance.
When conditioning athletes, start with two hard workouts per week. The days between hard workouts should be easy to medium days. Work up to three hard workouts per week. Now is the time to work on volume work because when competition starts the schedule could have one hard workout per week and two meets per week. If there is one meet in the week, schedule two hard workouts that week. If there is no meet, schedule two or three hard workouts that week, depending on the condition of the athletes.
Recommendation for combining hill repeats with speed workouts. Speed sessions are equivalent to competition.
Week 1
Monday & Thursday
Hill repeats
Saturday
Speed session or competition
Week 2
Tuesday & Thursday
Hill repeats
Week 3
Monday & Wednesday
Hill repeats
Saturday
Speed session or competition
Week 4
Monday & Thursday
Hill repeats
The days after hill repeats are easy to medium intensity workouts. The days before hill repeats are easy intensity workouts.
Rotate the following hill repeat workouts with longer workouts in the beginning of the week because they add more stress. Use seconds as a measure for distance.
Day 1 Workout
1-4 repetitions, 40+ seconds, 1 set
Day 2 Workout
1-5 repetitions, 20-40 seconds, 1 set
Day 3 Workout
2-5 repetitions, 8-20 seconds, 2-3 sets
Gradually build up to these workouts. After four weeks or more, combine medium day workouts with speed. Balance the work and vary the speed.
When athletes are in condition begin technique work. Combine technique work with speed work, but work on technique before speed.
Coach Payan
www.CoachesEducation.com
When conditioning athletes, start with two hard workouts per week. The days between hard workouts should be easy to medium days. Work up to three hard workouts per week. Now is the time to work on volume work because when competition starts the schedule could have one hard workout per week and two meets per week. If there is one meet in the week, schedule two hard workouts that week. If there is no meet, schedule two or three hard workouts that week, depending on the condition of the athletes.
Recommendation for combining hill repeats with speed workouts. Speed sessions are equivalent to competition.
Week 1
Monday & Thursday
Hill repeats
Saturday
Speed session or competition
Week 2
Tuesday & Thursday
Hill repeats
Week 3
Monday & Wednesday
Hill repeats
Saturday
Speed session or competition
Week 4
Monday & Thursday
Hill repeats
The days after hill repeats are easy to medium intensity workouts. The days before hill repeats are easy intensity workouts.
Rotate the following hill repeat workouts with longer workouts in the beginning of the week because they add more stress. Use seconds as a measure for distance.
Day 1 Workout
1-4 repetitions, 40+ seconds, 1 set
Day 2 Workout
1-5 repetitions, 20-40 seconds, 1 set
Day 3 Workout
2-5 repetitions, 8-20 seconds, 2-3 sets
Gradually build up to these workouts. After four weeks or more, combine medium day workouts with speed. Balance the work and vary the speed.
When athletes are in condition begin technique work. Combine technique work with speed work, but work on technique before speed.
Coach Payan
www.CoachesEducation.com