WEBVTT 00:00:09.839 --> 00:00:13.179 The mic is hot and the game is on. You're listening 00:00:13.179 --> 00:00:16.100 to News for the Nation podcast by Aces Nation, 00:00:16.379 --> 00:00:19.480 where we talk about nutrition, sports performance, 00:00:19.839 --> 00:00:22.820 the journey of a student athlete, and more. I'm 00:00:22.820 --> 00:00:28.920 Claire. I'm Zach. Time to level up. Welcome back 00:00:28.920 --> 00:00:32.420 sports fans. Today we're talking about sprinting 00:00:32.420 --> 00:00:34.840 at inclines, whether that's on a treadmill or 00:00:34.840 --> 00:00:37.460 up a hill. There'll be some downhill included. 00:00:37.770 --> 00:00:44.549 But yes, we are back from a long hiatus of, you 00:00:44.549 --> 00:00:47.570 know, honestly, just working with clients and 00:00:47.570 --> 00:00:49.829 trying to get things ready to make the best experience 00:00:49.829 --> 00:00:52.570 for our clients. And now I feel like we're ready 00:00:52.570 --> 00:00:54.509 to talk about a topic that we haven't covered 00:00:54.509 --> 00:00:58.009 yet. And we brought in the best to talk about 00:00:58.009 --> 00:01:03.250 sprinting training. We got Tiana Wood here today. 00:01:03.250 --> 00:01:06.629 So this is going to be great. So something that's 00:01:06.629 --> 00:01:11.909 come along Just recent topic is training up a 00:01:11.909 --> 00:01:13.409 hill and Tiana, I know that you've experienced 00:01:13.409 --> 00:01:15.950 this as an athlete and probably as a coach. So 00:01:15.950 --> 00:01:18.909 I'm glad you're here today. Tell us about your 00:01:18.909 --> 00:01:22.590 feelings and experiences with uphill sprinting. 00:01:23.230 --> 00:01:25.450 Yeah, well, it's great to be back on the podcast. 00:01:25.650 --> 00:01:29.370 Thanks, Zach. As far as hill sprints go, I feel 00:01:29.370 --> 00:01:32.810 like if you've ever done them or given them out 00:01:32.810 --> 00:01:36.989 as a coach, it's a love hate relationship. because 00:01:36.989 --> 00:01:42.989 at times, they can be a tough workout, but there 00:01:42.989 --> 00:01:45.650 are a lot of benefits as we'll kind of cover 00:01:45.650 --> 00:01:51.049 today if done properly. So yeah, there's, I would 00:01:51.049 --> 00:01:55.430 say as an athlete, I remember them most in terms 00:01:55.430 --> 00:02:00.069 of preparing for the heptathlon in the 800 meter. 00:02:00.730 --> 00:02:03.450 So and you know, in that particular case, we're 00:02:03.450 --> 00:02:07.400 using that anaerobic capacity. Um output for 00:02:07.400 --> 00:02:12.240 him for that type of hill training Yeah, it's 00:02:12.240 --> 00:02:15.360 it's uh an interesting thing I think whether 00:02:15.360 --> 00:02:18.819 you're the coach or not and I think it's even 00:02:18.819 --> 00:02:22.199 different uh, maybe viewed between sport coach 00:02:22.199 --> 00:02:25.699 and Strength conditioning or athletic performance 00:02:25.699 --> 00:02:28.740 coach or something like that. Um But but i'm 00:02:28.740 --> 00:02:30.879 glad we can talk about this because i've had 00:02:30.879 --> 00:02:34.000 experience with sport coaches outside of track 00:02:34.770 --> 00:02:40.090 giving this to athletes in in a manner that maybe 00:02:40.090 --> 00:02:43.810 it was like just on a feel not necessarily with 00:02:43.810 --> 00:02:48.629 any research information behind it so I'm glad 00:02:48.629 --> 00:02:51.310 I want to bring this to light because we've had 00:02:51.310 --> 00:02:53.750 you know we're running the hill today and what 00:02:53.750 --> 00:02:57.289 does that mean some unknown distance from bottom 00:02:57.289 --> 00:03:02.689 to top for a certain period of time that may 00:03:02.689 --> 00:03:07.860 or may not be advantageous to positive results 00:03:07.860 --> 00:03:10.340 in performance. So I mean, there's a hill right 00:03:10.340 --> 00:03:13.740 now at North Georgia, like on the backside of 00:03:13.740 --> 00:03:16.699 one of our recreational field fields, and it 00:03:16.699 --> 00:03:19.979 is, it's a long hill, I'm telling you, it's probably 00:03:19.979 --> 00:03:26.759 like, it's 100 yards plus, and it is pretty steep. 00:03:27.259 --> 00:03:29.699 I mean, there's one like, yeah, and there's one 00:03:29.699 --> 00:03:32.340 further down that's not as steep and maybe just 00:03:32.340 --> 00:03:36.879 as long but It is a beast to go up and so you 00:03:36.879 --> 00:03:39.639 know that kind of got me thinking based on things 00:03:39.639 --> 00:03:43.300 I've heard before with like the the Yankees at 00:03:43.300 --> 00:03:47.539 their Tampa facility They built a hill specifically 00:03:47.539 --> 00:03:50.319 for sprint training and it's at a certain incline 00:03:50.319 --> 00:03:53.419 and there are certain grades of heel of hill 00:03:53.419 --> 00:03:59.300 that are built for Improving speed, you know 00:03:59.300 --> 00:04:01.939 not not just some random mountain that you're 00:04:01.939 --> 00:04:04.939 running up, you know, that's, I don't know, just 00:04:04.939 --> 00:04:07.180 like the steepest gradient you could think of, 00:04:07.180 --> 00:04:11.120 or even one that's maybe not steep enough. You 00:04:11.120 --> 00:04:13.520 know, so I wanted to talk about this in general, 00:04:14.080 --> 00:04:18.660 to just give everyone insight. What do you think 00:04:18.660 --> 00:04:21.319 coaches are thinking the ones that are outside 00:04:21.319 --> 00:04:23.420 of kind of the track and field realm or the strength 00:04:23.420 --> 00:04:25.680 and conditioning realm? What do you think they're 00:04:25.680 --> 00:04:27.639 thinking when they're programming hills? Like 00:04:27.639 --> 00:04:29.560 what are they trying to accomplish? Do you think? 00:04:29.850 --> 00:04:32.449 A lot of times I mean I'm just gonna be frank 00:04:32.449 --> 00:04:34.550 a lot of times I think people are just doing 00:04:34.550 --> 00:04:36.209 because it's like hey this is gonna be tough 00:04:36.209 --> 00:04:38.250 and I want this to be tough for our athletes 00:04:38.250 --> 00:04:42.009 nothing like nothing like anything we're about 00:04:42.009 --> 00:04:45.949 to get into right now and maybe there's a I want 00:04:45.949 --> 00:04:47.550 to give credit because maybe there's a little 00:04:47.550 --> 00:04:50.750 bit of intuition happening for them as far as 00:04:50.750 --> 00:04:55.209 like a Acceleration standpoint or what they would 00:04:55.209 --> 00:04:57.790 consider speed, you know I feel like a lot of 00:04:57.790 --> 00:04:59.930 coaches outside of track who may not have that 00:04:59.930 --> 00:05:04.329 background probably just lump speed as into the 00:05:04.329 --> 00:05:08.509 entire time you run right from beginning of from 00:05:08.509 --> 00:05:12.689 stance to The time you have passed the end line, 00:05:12.689 --> 00:05:15.389 right? Like that's lumped in a speed and it's 00:05:15.389 --> 00:05:20.220 not broken down into different phases So I honestly 00:05:20.220 --> 00:05:21.959 I think it's just because it's like hey, this 00:05:21.959 --> 00:05:24.220 is tough and I want my kids to do something tough. 00:05:24.360 --> 00:05:27.560 That's what I think And I think there may be 00:05:27.560 --> 00:05:29.899 some merit to that too. And you know at ACEs 00:05:29.899 --> 00:05:31.660 we're always talking about the mental aspect 00:05:31.660 --> 00:05:34.680 of things and you know, if you've competed if 00:05:34.680 --> 00:05:38.160 you've done hill workouts in terms of The ones 00:05:38.160 --> 00:05:40.500 that are longer in length and maybe less of an 00:05:40.500 --> 00:05:45.639 incline they are tough and they do kind of take 00:05:45.639 --> 00:05:49.079 a toll on you physically so it takes some mental 00:05:49.079 --> 00:05:50.920 fortitude to get through those workouts. And 00:05:50.920 --> 00:05:54.240 so I do think in some respect, even if they may 00:05:54.240 --> 00:05:58.240 not have been getting the benefit of the scientific 00:05:58.240 --> 00:06:00.540 basis for the sprint training or anything, they 00:06:00.540 --> 00:06:04.439 may have been at least giving some mental toughness 00:06:04.439 --> 00:06:06.899 training to their teams in that respect. I'll 00:06:06.899 --> 00:06:10.060 give you that. I'll give you that. And I also 00:06:10.060 --> 00:06:13.610 think that there's There's a rest time emphasis 00:06:13.610 --> 00:06:17.209 that's probably not consistent not well thought 00:06:17.209 --> 00:06:20.050 out either Which is probably adding to the quote 00:06:20.050 --> 00:06:22.269 -unquote toughness of it, right? I mean if you 00:06:22.269 --> 00:06:25.550 do 100 yard hill sprint and you got 30 seconds 00:06:25.550 --> 00:06:28.370 of recovery between each one or it's like a You 00:06:28.370 --> 00:06:30.629 know, hey jog back down so we can start again. 00:06:30.949 --> 00:06:33.889 Yeah, that's gonna be tough and there's probably 00:06:33.889 --> 00:06:38.740 a little bit of trauma bonding as they say happening 00:06:38.740 --> 00:06:41.560 between the athletes that may bring them a little 00:06:41.560 --> 00:06:44.819 bit closer together but hopefully we can shed 00:06:44.819 --> 00:06:48.879 some light into making it that toughness component 00:06:48.879 --> 00:06:52.620 add to as well as giving you that performance 00:06:52.620 --> 00:06:57.339 benefit that you may be looking for. Right. So 00:06:57.339 --> 00:07:00.339 one of the things I talked about was the timing 00:07:00.339 --> 00:07:03.579 of it or like the distance that is like a lot. 00:07:03.720 --> 00:07:06.720 So there are Several articles that we're going 00:07:06.720 --> 00:07:12.139 to talk reference today and We will post these 00:07:12.139 --> 00:07:15.439 in the description of the of this podcast So 00:07:15.439 --> 00:07:17.420 if you want to go take a look at these for yourself, 00:07:17.420 --> 00:07:21.639 please feel free to do so One article first one. 00:07:21.699 --> 00:07:23.220 I want to talk about it's just kind of talking 00:07:23.220 --> 00:07:29.589 about coordination patterns at different Inclinations 00:07:29.589 --> 00:07:32.310 of the sprint time here and one of the things 00:07:32.310 --> 00:07:34.629 that I definitely highlighted was the time that 00:07:34.629 --> 00:07:38.110 they sprinted they looked at only five seconds 00:07:38.110 --> 00:07:41.889 of sprinting in this and I believe they went 00:07:41.889 --> 00:07:46.550 from Zero incline to 16 percent incline, which 00:07:46.550 --> 00:07:50.629 is not not it wasn't a ton of incline to be honest 00:07:50.629 --> 00:07:52.709 based on some of the other ones that I have here, 00:07:52.730 --> 00:07:57.870 so But really what they were looking at in these 00:07:57.870 --> 00:08:00.029 like I mentioned, was like what the mechanics 00:08:00.029 --> 00:08:04.550 kind of mimicked. And what they found was that 00:08:04.550 --> 00:08:08.709 the highest inclination was more like early acceleration, 00:08:09.029 --> 00:08:10.350 which would make sense, right? You're coming 00:08:10.350 --> 00:08:13.689 out of two, three point, four point stance. You're 00:08:13.689 --> 00:08:18.089 coming out of that initial phase and just running 00:08:18.089 --> 00:08:23.100 up the incline, the angles of hip flexion. the 00:08:23.100 --> 00:08:27.199 knee angle, ankles, all that stuff is really 00:08:27.199 --> 00:08:30.680 mostly linked to early acceleration. And then 00:08:30.680 --> 00:08:36.899 those lower inclines were more like the late 00:08:36.899 --> 00:08:40.340 phases of acceleration. So again, you're not 00:08:40.340 --> 00:08:45.860 going to get into max velocity, those really 00:08:45.860 --> 00:08:50.080 high velocities, angles in this hill training, 00:08:50.259 --> 00:08:52.990 but you're going to get that Early acceleration 00:08:52.990 --> 00:08:55.870 and then like before you get to max velocity 00:08:55.870 --> 00:08:58.690 that type of acceleration with these knee angles 00:08:58.690 --> 00:09:01.370 So they were seeing that those types of benefits 00:09:01.370 --> 00:09:05.070 were found. So the higher inclines were closer 00:09:05.070 --> 00:09:08.309 to when you first start your sprint and then 00:09:08.309 --> 00:09:12.110 the lower inclines were more like Later in that 00:09:12.110 --> 00:09:17.750 building up speed if you will type of phase I'm 00:09:17.750 --> 00:09:21.620 sure you'll find that to be true. Yeah Yes, you're 00:09:21.620 --> 00:09:25.440 in line in line in line with that thinking Absolutely 00:09:25.440 --> 00:09:31.059 Yeah, and just for our listeners here flight 00:09:31.059 --> 00:09:36.279 time and step link decreased as you Increased 00:09:36.279 --> 00:09:38.940 the time there and your step frequency increased 00:09:38.940 --> 00:09:42.720 as you got higher in the incline so I think intuitively 00:09:42.720 --> 00:09:46.539 that makes sense to everybody that You're gonna 00:09:46.539 --> 00:09:51.299 have to take more steps as you get More inclined 00:09:51.299 --> 00:09:54.320 because you have to you know, try to get the 00:09:54.320 --> 00:09:59.080 next step in to move yourself up And so from 00:09:59.080 --> 00:10:01.539 that it was like what do we want to how do we 00:10:01.539 --> 00:10:05.419 move forward from that? And I pulled a article 00:10:05.419 --> 00:10:09.759 about load and force velocity profiling So just 00:10:09.759 --> 00:10:13.019 to think about every degree that we incline and 00:10:13.019 --> 00:10:16.080 slope you're gonna be slower moving, right? So 00:10:16.080 --> 00:10:19.659 you need to keep those things in mind but also 00:10:19.850 --> 00:10:23.309 um shown that people who have greater horizontal 00:10:23.309 --> 00:10:27.110 force on flat surfaces are going to be the most 00:10:27.110 --> 00:10:32.370 uh affected by this gradient of hill so um this 00:10:32.370 --> 00:10:35.110 one interestingly enough remember the last one 00:10:35.110 --> 00:10:39.370 i talked about 16 incline this one this article 00:10:39.370 --> 00:10:44.190 here said that gradients up to 17 .6 which is 00:10:44.190 --> 00:10:47.210 you know uh above that range or within that do 00:10:47.210 --> 00:10:49.590 not provide sufficient resistance to optimize 00:10:49.590 --> 00:10:53.309 power development. So the last one was kind of 00:10:53.309 --> 00:10:55.250 just giving us a breakdown of like where these 00:10:55.250 --> 00:10:58.370 phases kind of fit in. No numbers of like development 00:10:58.370 --> 00:11:01.169 or results pre and post afterwards. So it was 00:11:01.169 --> 00:11:06.129 saying just kind of where your limbs and the 00:11:06.129 --> 00:11:08.350 coordination effect happen. This one's saying 00:11:08.350 --> 00:11:10.389 that you need to be pretty steep if you want 00:11:10.389 --> 00:11:13.490 to get power development results in there. I 00:11:13.490 --> 00:11:15.809 thought this one was good because it mentioned 00:11:15.809 --> 00:11:20.669 division one athletes, multitude of sports. They 00:11:20.669 --> 00:11:24.250 only looked at three different areas, nine sprints 00:11:24.250 --> 00:11:30.269 in their whole test battery or training battery. 00:11:31.029 --> 00:11:34.929 They only sprinted 30 meters. So you think about 00:11:34.929 --> 00:11:38.720 30 meter sprint. Remember the last one I mentioned 00:11:38.720 --> 00:11:41.240 five seconds. This is going to be less than five 00:11:41.240 --> 00:11:43.299 seconds. So we're still in that really short 00:11:43.299 --> 00:11:46.500 range. Yeah. And then like I said, their results 00:11:46.500 --> 00:11:50.600 showed just not really enough for power development 00:11:50.600 --> 00:11:53.519 because it was on there. However, a couple of 00:11:53.519 --> 00:11:55.899 notes that I made a practical applications at 00:11:55.899 --> 00:11:59.559 the very end that they mentioned was from a mechanical 00:11:59.559 --> 00:12:03.379 power standpoint. Hill sprinting may not impose 00:12:03.379 --> 00:12:06.279 a great enough velocity loss and in turn overload 00:12:06.279 --> 00:12:08.519 to optimize power output development. So they're 00:12:08.519 --> 00:12:11.259 just saying that you don't have enough, if you 00:12:11.259 --> 00:12:15.220 don't have enough incline, you may not be losing 00:12:15.220 --> 00:12:18.940 enough velocity to get into power, right? And 00:12:18.940 --> 00:12:23.019 force velocity curve type of implications there. 00:12:23.630 --> 00:12:26.470 And then it did say that due to longer time spent 00:12:26.470 --> 00:12:28.730 at lower velocities, hill sprints may reflect 00:12:28.730 --> 00:12:32.070 an ideal training stimulus for developing horizontal 00:12:32.070 --> 00:12:34.990 force output and ability to direct that force 00:12:34.990 --> 00:12:38.710 at an angle more inclined to the supporting surface. 00:12:39.129 --> 00:12:42.210 So again, power output at that early acceleration 00:12:42.210 --> 00:12:44.529 phase that we touched on in the first article. 00:12:44.929 --> 00:12:46.909 Now, Tiana, that's a lot of information for our 00:12:46.909 --> 00:12:52.350 listeners there to start off with. Is there a 00:12:52.350 --> 00:12:55.750 point, did you come across mention of a point 00:12:55.750 --> 00:12:59.230 of kind of diminishing return where the incline 00:12:59.230 --> 00:13:03.049 is too steep to actually gain benefit? Because 00:13:03.049 --> 00:13:06.309 I do know, I see, you know, especially outside 00:13:06.309 --> 00:13:08.830 of the sports that we've mentioned in terms of 00:13:08.830 --> 00:13:11.830 just overall conditioning and strength training 00:13:11.830 --> 00:13:14.929 and track and field where you'll see athletes 00:13:14.929 --> 00:13:18.509 running up extremely steep inclines and thinking 00:13:18.509 --> 00:13:22.600 that they're getting benefits like we're discussing 00:13:22.600 --> 00:13:26.000 in terms of acceleration or biomechanics, but 00:13:26.000 --> 00:13:29.059 there is a point at which those hills are too 00:13:29.059 --> 00:13:32.600 steep to be able to do that. So did you get a 00:13:32.600 --> 00:13:37.240 number of any range or anything where that kind 00:13:37.240 --> 00:13:42.039 of no longer becomes beneficial? Not necessarily 00:13:42.039 --> 00:13:45.200 from any of these articles, but I know the NSCA 00:13:45.200 --> 00:13:51.100 has. Information out there about optimal degree 00:13:51.100 --> 00:13:56.940 angles of hill to increase I think they said 00:13:56.940 --> 00:14:01.919 speed again, which could be a loose term, but 00:14:01.919 --> 00:14:07.659 This is I think the max of that was like 22 to 00:14:07.659 --> 00:14:14.539 25 degrees on the incline of the hill So forgive 00:14:14.539 --> 00:14:18.169 me I'm not very good about degree and percent 00:14:18.169 --> 00:14:23.129 incline and how those things match up but I know 00:14:23.129 --> 00:14:26.210 there is a point of which it does that which 00:14:26.210 --> 00:14:28.409 is funny that you mentioned because the next 00:14:28.409 --> 00:14:30.929 article I'm going to talk about has a 30 degree 00:14:30.929 --> 00:14:36.309 angle and it's mentioning no change in anything 00:14:36.309 --> 00:14:41.110 so maybe this is probably at the max of like 00:14:41.110 --> 00:14:44.259 anything higher you're just going to see I mean, 00:14:44.399 --> 00:14:45.960 like I just talked about, you're going to be 00:14:45.960 --> 00:14:51.940 training at lower velocities, right? And probably 00:14:51.940 --> 00:14:55.080 a little longer foot contact times, which may 00:14:55.080 --> 00:14:58.039 result to if you prolong the training at those 00:14:58.039 --> 00:15:01.879 exposures, it may result to slower max velocities 00:15:01.879 --> 00:15:06.120 or slower speeds. Yeah, I think we tended to 00:15:06.120 --> 00:15:09.480 work in that 20 degree angle range. And then 00:15:09.480 --> 00:15:13.659 depending on the length of the sprint interval, 00:15:14.220 --> 00:15:17.159 that may change the degree a bit. So if they're 00:15:17.159 --> 00:15:20.220 a bit longer, if we're working on more, you know, 00:15:20.320 --> 00:15:22.200 sprint endurance capacity, they'd be a little 00:15:22.200 --> 00:15:26.259 lower. Whereas if we had a shorter 30 meter sprints, 00:15:26.279 --> 00:15:29.039 it'd be a bit of a higher angle. Yeah, and I 00:15:29.039 --> 00:15:33.299 think that makes sense. You know, as far as overall 00:15:33.299 --> 00:15:36.019 load and exposure, like intensity wise, I think 00:15:36.019 --> 00:15:39.230 that does make sense, you know, more. It's more 00:15:39.230 --> 00:15:41.450 intense, you go lighter, right? And that even 00:15:41.450 --> 00:15:46.070 translates to resistance training, right? No 00:15:46.070 --> 00:15:49.289 one's doing 30 reps at 80%, you know, in one 00:15:49.289 --> 00:15:53.129 set right there, you know? Right. Yeah, that's 00:15:53.129 --> 00:15:57.129 great that you kind of segue right into this 00:15:57.129 --> 00:15:59.990 next one. Like I mentioned, they were looking 00:15:59.990 --> 00:16:06.909 at how 100 meter times were affected. by uphill 00:16:06.909 --> 00:16:12.409 and downhill exercises. So. The training program 00:16:12.409 --> 00:16:16.230 that they had their athletes go through. It will 00:16:16.230 --> 00:16:20.470 warm up, which was over 20 minutes long, between 00:16:20.470 --> 00:16:24.830 20 to 30. And then they had different meetings, 00:16:24.830 --> 00:16:29.250 right? They met a total of 16 times. And like 00:16:29.250 --> 00:16:32.750 the first four were this were like uphill. Next 00:16:32.750 --> 00:16:35.820 four were downhill. next for uphill, last for 00:16:35.820 --> 00:16:39.159 downhill, that type of training. So they did 00:16:39.159 --> 00:16:46.039 a combination of the two. So the uphill training, 00:16:48.039 --> 00:16:51.120 first time, first four times, three to four reps, 00:16:51.559 --> 00:16:58.299 five sets, it was 20 second interval. They had 00:16:58.299 --> 00:17:01.200 five minutes of rest in between all of them. 00:17:04.170 --> 00:17:08.130 but it was at 30 30 degree angle with the 30 00:17:08.130 --> 00:17:09.670 meters right and then the same thing happened 00:17:09.670 --> 00:17:12.349 with downhill right so they're kind of like increasing 00:17:12.349 --> 00:17:14.589 the reps on the second time that they came through 00:17:14.589 --> 00:17:19.390 with the uphill or downhill and 20 second interval 00:17:19.390 --> 00:17:21.589 the whole time about five minutes of rest for 00:17:21.589 --> 00:17:24.390 every single one and then what they came to at 00:17:24.390 --> 00:17:28.089 the end was that there was no significant difference 00:17:28.089 --> 00:17:31.859 between the uphill downhill training when it 00:17:31.859 --> 00:17:34.680 came to 100 meter types, like they were statistically 00:17:34.680 --> 00:17:38.359 the same. So they probably have reached that 00:17:38.359 --> 00:17:42.319 point, which may indicate or support a little 00:17:42.319 --> 00:17:46.640 bit more our theory of that number that's out 00:17:46.640 --> 00:17:49.940 there by NSCA, about 22 to 25. I think it's a 00:17:49.940 --> 00:17:54.500 number from them. So I mean, you take that for 00:17:54.500 --> 00:17:56.299 what you will if it's not increasing your 100 00:17:56.299 --> 00:18:00.299 meter time at that point. In your estimation, 00:18:01.349 --> 00:18:05.690 How many meters of that 100 meters is acceleration 00:18:05.690 --> 00:18:12.869 and not top speed? Um, I think that varies depending 00:18:12.869 --> 00:18:15.089 on kind of the school of thought, but I want 00:18:15.089 --> 00:18:19.150 to say it's in the 40 meter ish range. Yeah. 00:18:19.230 --> 00:18:23.950 Um, yeah, probably 30 to 40 meter. But if you're 00:18:23.950 --> 00:18:26.529 looking at world -class sprinters versus, you 00:18:26.529 --> 00:18:30.859 know, your, your beginner Athletes I that's gonna 00:18:30.859 --> 00:18:33.700 vary the you know the amount of power output 00:18:33.700 --> 00:18:36.920 that a world -class sprinter is gonna have And 00:18:36.920 --> 00:18:39.200 be able to maintain is obviously much different 00:18:39.200 --> 00:18:43.940 than a young athlete. So Yeah, I mean as an outsider 00:18:43.940 --> 00:18:47.119 as a casual fan here I know Usain Bolt had a 00:18:47.119 --> 00:18:49.940 really bad early acceleration phase, right? He 00:18:49.940 --> 00:18:52.460 was really slow out of the blocks every time 00:18:52.460 --> 00:18:56.940 Well, I don't know I don't know in that case 00:18:56.940 --> 00:19:00.630 that it mattered but yeah there and that could 00:19:00.630 --> 00:19:04.849 be just block reaction time versus early acceleration 00:19:04.849 --> 00:19:09.009 so he may have just had a slow reaction out of 00:19:09.009 --> 00:19:12.329 the blocks versus other athletes but he definitely 00:19:12.329 --> 00:19:14.470 made up for it over the force of the hundred 00:19:14.470 --> 00:19:19.450 no doubt so no doubt no doubt he did you know 00:19:19.450 --> 00:19:22.029 aces nation is a team of former college athletes 00:19:22.029 --> 00:19:24.589 and coaches on a mission to improve the sports 00:19:24.589 --> 00:19:27.630 culture experience and change today's expectations 00:19:27.900 --> 00:19:30.859 We do this by helping every player maximize their 00:19:30.859 --> 00:19:33.359 athletic potential with professional programs 00:19:33.359 --> 00:19:36.740 to improve strength, speed, nutrition, and mental 00:19:36.740 --> 00:19:39.460 toughness, and by using sports to create a direct 00:19:39.460 --> 00:19:42.019 pathway to college with a guaranteed college 00:19:42.019 --> 00:19:44.440 scholarship program for all student athletes. 00:19:45.059 --> 00:19:48.039 Visit acesnation .org to learn more and schedule 00:19:48.039 --> 00:19:52.039 a demo. Let's go. I was curious if they mentioned 00:19:52.039 --> 00:19:57.079 any reasoning for not separating the uphill sprint 00:19:57.279 --> 00:20:00.119 Group versus the downhill sprint group in that 00:20:00.119 --> 00:20:02.980 particular study because you know, we're talking 00:20:02.980 --> 00:20:07.140 biomechanics of course Uphill is gonna be a lot 00:20:07.140 --> 00:20:11.579 different than your downhill So combining them 00:20:11.579 --> 00:20:13.319 together and then saying that they didn't have 00:20:13.319 --> 00:20:15.779 an effect on the hundred meter I find interesting 00:20:15.779 --> 00:20:18.039 versus kind of separating them out and seeing 00:20:18.039 --> 00:20:21.740 what they could find between the two yeah, one 00:20:21.740 --> 00:20:23.779 thing they talked about was the reasoning behind 00:20:23.779 --> 00:20:30.240 that but they went off a trying to affect stride 00:20:30.240 --> 00:20:32.099 length and stride frequency. That's why they 00:20:32.099 --> 00:20:34.519 had both. So they had the resistance, quote unquote, 00:20:34.599 --> 00:20:36.779 training of it from the uphill and then the overspeed 00:20:36.779 --> 00:20:38.779 training of it from the downhill. So they wanted 00:20:38.779 --> 00:20:42.299 to affect both areas of the stride. And that's 00:20:42.299 --> 00:20:44.720 why they did both combined. I think that was 00:20:44.720 --> 00:20:47.779 mentioned as a limitation in their study, is 00:20:47.779 --> 00:20:50.500 that they didn't separate and have like four 00:20:50.500 --> 00:20:53.839 different groups going uphill, downhill, uphill, 00:20:54.059 --> 00:20:58.490 downhill, and then the control. The next study 00:20:58.490 --> 00:21:00.410 that I was going to talk about does separate 00:21:00.410 --> 00:21:04.650 into all those different groups. But it's not 00:21:04.650 --> 00:21:08.170 about times. It's about aerobic and anaerobic 00:21:08.170 --> 00:21:10.829 power. That's the metrics they were looking at. 00:21:11.490 --> 00:21:13.910 Yeah, I agree. It would be nice to have it separated 00:21:13.910 --> 00:21:18.890 out to see if does this uphill training for a 00:21:18.890 --> 00:21:22.980 longer period of time. You know yield some results 00:21:22.980 --> 00:21:26.299 or or not and like have these different conditions 00:21:26.299 --> 00:21:30.240 with every single one And I will say practically 00:21:30.240 --> 00:21:32.759 speaking and as far as downhill training goes 00:21:32.759 --> 00:21:37.920 especially in team settings You know as a coach 00:21:37.920 --> 00:21:41.380 when I program it that degree of Decline was 00:21:41.380 --> 00:21:44.099 much different than an incline because if you're 00:21:44.099 --> 00:21:46.279 over speed training You're obviously opening 00:21:46.279 --> 00:21:49.299 athletes up to positions that they're not necessarily 00:21:49.299 --> 00:21:53.930 used to yet and making sure that you're not inviting 00:21:53.930 --> 00:21:57.809 injury can be more difficult on the downhill 00:21:57.809 --> 00:22:01.250 training and that overspeed position where your 00:22:01.250 --> 00:22:02.990 center mass is forward and your chest is forward. 00:22:03.430 --> 00:22:05.490 And, you know, people are tumbling here and there 00:22:05.490 --> 00:22:08.950 sometimes. So I would say, you know, just a word 00:22:08.950 --> 00:22:12.250 of caution. If you're using that decline training 00:22:12.250 --> 00:22:14.910 with athletes, you should really make sure that 00:22:14.910 --> 00:22:19.720 that is not a steep decline and that you're preparing 00:22:19.720 --> 00:22:21.619 athletes for kind of what they're going to feel 00:22:21.619 --> 00:22:24.200 and making sure that you're not opening them 00:22:24.200 --> 00:22:26.519 up to additional injuries that are unnecessary. 00:22:27.700 --> 00:22:30.200 Yeah, I agree because that's a tough spot to 00:22:30.200 --> 00:22:33.660 be in with someone who's not really used to training 00:22:33.660 --> 00:22:37.000 overspeed at downhill because it can either turn 00:22:37.000 --> 00:22:39.480 into a bunch of tumbling and injury potential, 00:22:39.500 --> 00:22:41.799 like you said, or just a bunch of heel strike 00:22:41.799 --> 00:22:44.900 breaking, right? For people who are like, oh 00:22:44.900 --> 00:22:46.859 I'm getting out of my comfort zone now I'm gonna 00:22:46.859 --> 00:22:48.940 start breaking and not really training those 00:22:48.940 --> 00:22:54.380 positions Yeah, yeah Surface kind of plays a 00:22:54.380 --> 00:22:58.099 role in that too That's a you know, whether you're 00:22:58.099 --> 00:23:01.240 on pavement Doing uphill and downhill training 00:23:01.240 --> 00:23:02.980 that's something to consider versus, you know, 00:23:03.119 --> 00:23:07.319 your grass grassy or dirt surface area I personally 00:23:07.319 --> 00:23:10.740 wouldn't program it on pavement Unless it was 00:23:10.740 --> 00:23:14.519 that longer kind of training group That was going 00:23:14.519 --> 00:23:16.480 in your kind of mid -distance ranges and going 00:23:16.480 --> 00:23:18.880 on shorter inclines Whereas like any sprinter 00:23:18.880 --> 00:23:21.900 jumper or anybody in those type of groupings 00:23:21.900 --> 00:23:27.460 would always be on grass or dirt I've got a friend 00:23:27.460 --> 00:23:32.420 they do some hill training out in the hills of 00:23:32.420 --> 00:23:37.059 Los Angeles and that's always on dirt She was 00:23:37.059 --> 00:23:41.619 a she was a fun day for coaches Not for athletes. 00:23:43.559 --> 00:23:46.960 You personally, in terms of programming any of 00:23:46.960 --> 00:23:50.599 this, do you feel like they're with seasonality? 00:23:50.799 --> 00:23:56.420 Is there a perfect time to program uphill sprinting? 00:23:56.740 --> 00:23:58.900 Because, you know, for us in the track world, 00:23:58.920 --> 00:24:01.559 it was generally in our off season training. 00:24:01.680 --> 00:24:03.940 That was, you know, a big portion of the very 00:24:03.940 --> 00:24:07.309 beginning of the training cycle. um we'd start 00:24:07.309 --> 00:24:10.690 in you know the end of summer early fall and 00:24:10.690 --> 00:24:13.690 hills would be a big part of of that time period 00:24:13.690 --> 00:24:16.009 did do you notice something different for other 00:24:16.009 --> 00:24:20.269 sports uh i i would say the same for other sports 00:24:20.269 --> 00:24:25.910 i mean especially for flat ground reactive athletes 00:24:25.910 --> 00:24:29.089 who you know move laterally or just aren't really 00:24:29.089 --> 00:24:33.460 familiar with any downhill stuff at all especially 00:24:33.460 --> 00:24:36.519 like heavier athletes maybe that play contact 00:24:36.519 --> 00:24:40.880 sports. I think early off season or mid off season 00:24:40.880 --> 00:24:44.559 would probably be where you would do it. I've 00:24:44.559 --> 00:24:49.599 used band assisted over speed training before. 00:24:52.180 --> 00:24:54.539 In my opinion, like it's great that you can get 00:24:54.539 --> 00:24:57.539 increased stride length, but sometimes bands 00:24:57.539 --> 00:25:04.230 aren't any safer than running downhill. Sometimes 00:25:04.230 --> 00:25:11.970 I've seen bands break on people. I've seen bands 00:25:11.970 --> 00:25:16.230 get really loose towards the end of that over 00:25:16.230 --> 00:25:19.829 speed rep and become like a hazard for the feet. 00:25:20.410 --> 00:25:23.730 And then I think it just kind of changes focus 00:25:23.730 --> 00:25:27.069 and intent. And now my intent is to not trip 00:25:27.069 --> 00:25:31.500 or not fall here. I think it just depends, but 00:25:31.500 --> 00:25:34.740 I like it as well in that early to mid offseason 00:25:34.740 --> 00:25:39.299 area and then Any time away from like extra sports 00:25:39.299 --> 00:25:41.240 practice because you're gonna start getting into 00:25:41.240 --> 00:25:43.880 other stress I mean in track you guys are the 00:25:43.880 --> 00:25:47.059 the sports stress and and training all in one 00:25:47.059 --> 00:25:50.599 basically, but When you start adding the outside 00:25:50.599 --> 00:25:55.579 stuff that we aren't in control of Prescribing 00:25:55.579 --> 00:25:58.630 then You probably back away from that type of 00:25:58.630 --> 00:26:01.970 stuff and get back to those straight line things 00:26:01.970 --> 00:26:10.750 as well. Or flat ground, excuse me. That makes 00:26:10.750 --> 00:26:15.150 sense. Yeah. So I'll move to the last one here 00:26:15.150 --> 00:26:18.839 that I have to talk about. um which was the mix 00:26:18.839 --> 00:26:21.519 that we talked about it's uphill group downhill 00:26:21.519 --> 00:26:24.380 group uphill and downhill group and then the 00:26:24.380 --> 00:26:28.220 control group who i think just stayed on uh flat 00:26:28.220 --> 00:26:31.220 ground the entire time so what interesting about 00:26:31.220 --> 00:26:33.140 this one we talked about the other ones they 00:26:33.140 --> 00:26:37.140 were mostly treadmill based studies and this 00:26:37.140 --> 00:26:41.099 one actually they found some type of incline 00:26:41.099 --> 00:26:44.869 specifically graded hill um that they could run 00:26:44.869 --> 00:26:50.049 on this one was mainly looking at sprint interval 00:26:50.049 --> 00:26:54.869 training for aerobic and anaerobic uh power okay 00:26:54.869 --> 00:26:57.690 so just to mention just kind of right off the 00:26:57.690 --> 00:27:00.250 top vo2 max increase for like all these groups 00:27:00.250 --> 00:27:05.029 and it wasn't like a continuous running up the 00:27:05.029 --> 00:27:09.269 hill for a really long time frame it was a lot 00:27:09.269 --> 00:27:13.750 of rest in between um So really high work -to 00:27:13.750 --> 00:27:16.430 -rest ratios for all the groups, and they all 00:27:16.430 --> 00:27:24.809 had benefits in VO2 max. To be right up front, 00:27:25.089 --> 00:27:27.130 the groups that showed the best results in this 00:27:27.130 --> 00:27:30.190 one were definitely the uphill and downhill training 00:27:30.190 --> 00:27:32.750 groups, so the people who did both. The other 00:27:32.750 --> 00:27:36.250 ones, they did show benefits, but not as high 00:27:36.250 --> 00:27:39.349 as the other group. And the only ones that - 00:27:39.349 --> 00:27:42.000 This is the - This is the study that had the 00:27:42.000 --> 00:27:45.160 four only four degree angle, right? This is a 00:27:45.160 --> 00:27:47.660 four degree. So that's interesting too. Yeah. 00:27:47.700 --> 00:27:51.619 Yeah. Yeah. So not, not, not big at all. Uh, 00:27:51.640 --> 00:27:53.339 the other, one of the other groups who talked 00:27:53.339 --> 00:27:57.599 about, they did 30 meters sprint, um, on an incline. 00:27:57.720 --> 00:28:03.880 I think that was the 16 % one and Actually, we 00:28:03.880 --> 00:28:06.019 talked about so many right now. No, the 30 degree 00:28:06.019 --> 00:28:09.099 was the one that looked at 100 meter sprint times. 00:28:09.119 --> 00:28:12.960 That was 20 second interval. The other ones was 00:28:12.960 --> 00:28:17.880 five seconds at 16 percent incline. So we're 00:28:17.880 --> 00:28:20.380 looking at a lot of different variants that's 00:28:20.380 --> 00:28:23.279 happening here. This one in particular we talked 00:28:23.279 --> 00:28:27.319 about was the four four degree angle. So the 00:28:27.319 --> 00:28:29.319 difference just to describe a little bit of the 00:28:29.319 --> 00:28:33.089 sets and reps that were happening here. The uphill 00:28:33.089 --> 00:28:36.329 training group they did four sets of four repeats 00:28:36.329 --> 00:28:41.470 So they would have their rep go back to beginning 00:28:41.470 --> 00:28:46.789 they do it so uphill group started with a 5 meter 00:28:46.789 --> 00:28:51.170 acceleration so 5 meter flat 20 meter uphill 00:28:51.170 --> 00:28:55.109 and then a 15 meter like slow down at the top. 00:28:55.109 --> 00:28:58.349 So they they only did the uphill the downhill 00:28:58.650 --> 00:29:02.309 would do kind of the reverse of that five meter 00:29:02.309 --> 00:29:05.809 build up and speed 20 meter downhill and a 15 00:29:05.809 --> 00:29:11.549 minute or 15 meter slow down at that point. Up 00:29:11.549 --> 00:29:15.210 and downhill they had a five meter acceleration 00:29:15.210 --> 00:29:21.769 20 meter incline 15 meter what how did they describe 00:29:21.769 --> 00:29:26.420 that plane running so you just were I guess maintaining 00:29:26.420 --> 00:29:28.720 at that point at the top of your plateau and 00:29:28.720 --> 00:29:32.900 then a 20 meter downhill sprint and then the 00:29:32.900 --> 00:29:36.299 15 minute cool down plane running of trying to 00:29:36.299 --> 00:29:40.319 stay at the speed so they did a much longer one 00:29:40.319 --> 00:29:43.640 than everybody else so they ended up doing only 00:29:43.640 --> 00:29:46.500 two sets of four repeats uphill and downhill 00:29:46.500 --> 00:29:51.299 did four sets of four repeats and then the horizontal 00:29:51.299 --> 00:29:54.920 group they did four sets of four repeats uh 25 00:29:54.920 --> 00:29:57.980 meters i think they just went all out sprint 00:29:57.980 --> 00:30:01.180 training 25 meters and then had their rest time 00:30:01.180 --> 00:30:04.799 in between reps and in between sets so um obviously 00:30:04.799 --> 00:30:07.119 they had a little bit different stuff i will 00:30:07.119 --> 00:30:11.980 say that reps uh increased a little bit as they 00:30:11.980 --> 00:30:13.819 went through the weeks this was an eight week 00:30:13.819 --> 00:30:16.380 program so at one through four they had a certain 00:30:16.380 --> 00:30:18.940 amount of reps five through six they had a certain 00:30:18.940 --> 00:30:20.900 amount of reps and then seven through eight they 00:30:20.900 --> 00:30:24.039 had a certain amount so they increased um reps 00:30:24.039 --> 00:30:27.240 a little bit here and there as They went throughout 00:30:27.240 --> 00:30:30.619 the program So that was one of the points of 00:30:30.619 --> 00:30:32.500 emphasis at the end was that the program was 00:30:32.500 --> 00:30:35.799 eight weeks long Which was enough to induce results 00:30:35.799 --> 00:30:39.480 out of everybody But they did say something about 00:30:39.480 --> 00:30:46.839 wanting to move into a further longer study Yeah, 00:30:46.940 --> 00:30:50.480 basically at the end interesting again that they 00:30:50.480 --> 00:30:56.869 did change uh the distance um in each one so 00:30:56.869 --> 00:30:59.089 that's another thing that i you know studies 00:30:59.089 --> 00:31:02.170 there's always something kind of that you wish 00:31:02.170 --> 00:31:04.289 they would have controlled a little bit more 00:31:04.289 --> 00:31:09.130 um yeah uh but i actually think they kept it 00:31:09.130 --> 00:31:11.529 pretty similar i mean every time someone went 00:31:11.529 --> 00:31:14.950 up or downhill it was 20 meters whenever they 00:31:14.950 --> 00:31:18.650 finished their up or downhill they had 15 meters 00:31:18.650 --> 00:31:21.529 of plane running as they described it and even 00:31:21.529 --> 00:31:24.369 in the uphill group everyone started with five 00:31:24.369 --> 00:31:29.549 meters of acceleration or plane running you know 00:31:29.549 --> 00:31:31.750 acceleration phase as they talked about everyone 00:31:31.750 --> 00:31:34.490 started with five meters once they finished an 00:31:34.490 --> 00:31:36.789 incline they had 15 meters and then obviously 00:31:36.789 --> 00:31:39.910 our up and downhill group got the additional 00:31:39.910 --> 00:31:42.329 20 meters going down and then they finished with 00:31:42.329 --> 00:31:45.170 another 15 so i think they kept it pretty similar 00:31:45.170 --> 00:31:53.220 throughout the protocol Yeah, I was I was actually 00:31:53.220 --> 00:31:56.140 okay with the protocol that they created there 00:31:56.140 --> 00:31:58.799 because everyone was experiencing Inclines at 00:31:58.799 --> 00:32:01.700 the same distance and the same distance free 00:32:01.700 --> 00:32:04.220 and post -inclined the other group just had to 00:32:04.220 --> 00:32:07.059 do an extra one I thought you said there was 00:32:07.059 --> 00:32:11.059 a 20 -second group that ran for 20 seconds. I 00:32:11.059 --> 00:32:14.640 don't know. Sorry. Sorry 20 meter I think I said 00:32:14.640 --> 00:32:16.920 minutes at one point where where I read meters 00:32:16.920 --> 00:32:19.839 with the him on there, but yeah, so everyone 00:32:19.839 --> 00:32:24.559 was meters measured out for everyone, uh, essentially 00:32:24.559 --> 00:32:29.059 the same. So really they, after this whole thing, 00:32:29.099 --> 00:32:34.519 this whole program, um, only two groups that 00:32:34.519 --> 00:32:39.180 had anaerobic power increases, the uphill and 00:32:39.180 --> 00:32:42.319 the uphill plus downhill. So any group that included 00:32:42.319 --> 00:32:46.220 uphill increased and anaerobic power. And then 00:32:46.220 --> 00:32:55.029 obviously, like I said, everyone improved. Everyone 00:32:55.029 --> 00:32:59.509 improved in aerobic power via to Max. I just 00:32:59.509 --> 00:33:02.470 think that comes from training, you know, exposure 00:33:02.470 --> 00:33:06.670 to training. This group did say recreationally 00:33:06.670 --> 00:33:12.210 trained male subjects. So, you know, that would 00:33:12.210 --> 00:33:15.140 lead me to believe too, that they're not. optimally 00:33:15.140 --> 00:33:18.680 trained already. So I think you'd see an improvement 00:33:18.680 --> 00:33:22.380 over eight weeks regardless. Yeah. Yeah. Another 00:33:22.380 --> 00:33:23.940 thing I thought was interesting with this study 00:33:23.940 --> 00:33:26.579 though, is that they brought, they took everyone 00:33:26.579 --> 00:33:30.000 through two weeks of general strength training 00:33:30.000 --> 00:33:32.799 and running technique workouts before they did 00:33:32.799 --> 00:33:35.980 this. So they kind of set them up for success. 00:33:36.259 --> 00:33:40.660 And like that was strength training was three 00:33:40.660 --> 00:33:45.809 sets. of eight to 10 reps at 75 to 80 % of their 00:33:45.809 --> 00:33:53.009 one RM, which don't get me started on some of 00:33:53.009 --> 00:33:55.230 the stuff is like how you have one RM for some 00:33:55.230 --> 00:33:57.430 of these exercises. I'll list off the exercises 00:33:57.430 --> 00:34:02.109 for you, right? Squat. Okay. Makes sense. Yeah. 00:34:02.390 --> 00:34:07.230 Abdominal crunch. Don't know. Oh, okay. Leg extension. 00:34:07.650 --> 00:34:11.199 Okay. I could see it. Core extension which I'm 00:34:11.199 --> 00:34:13.480 gonna assume that's like back extension or something 00:34:13.480 --> 00:34:20.480 like that And then a leg curl it says leg flexion 00:34:20.480 --> 00:34:23.480 exercises, I'm assuming it's like seated leg 00:34:23.480 --> 00:34:27.780 curl or something like that Yeah, they performed 00:34:27.780 --> 00:34:33.159 all the exercises to a metronome So I got the 00:34:33.159 --> 00:34:35.800 metronome they got the metronome going rest times 00:34:35.800 --> 00:34:39.650 on there uh, sets reps percent of this on there. 00:34:42.110 --> 00:34:47.090 What were those one RM sit ups? I don't know. 00:34:47.090 --> 00:34:50.349 Like I have no idea of like whether or not that 00:34:50.349 --> 00:34:54.250 was, but it was only eight to 10 reps of that. 00:34:54.250 --> 00:34:57.230 So maybe they had, maybe they had a machine that 00:34:57.230 --> 00:35:00.530 had the pad on the chest and they were crunching 00:35:00.530 --> 00:35:03.349 that way and they had found their one RM through 00:35:03.349 --> 00:35:10.090 that machine, you know? So Not my choice. Yes, 00:35:10.090 --> 00:35:12.650 I know I know but but very interesting to see 00:35:12.650 --> 00:35:18.650 that as well Yeah, so after all these I would 00:35:18.650 --> 00:35:20.889 say that there's definitely a benefit to it like 00:35:20.889 --> 00:35:23.789 like we've talked about and I think that in a 00:35:23.789 --> 00:35:28.449 lot of speed and acceleration I think strength 00:35:28.449 --> 00:35:32.170 coaches and coaches outside of track can learn 00:35:32.170 --> 00:35:36.420 from track coaches in maybe how some of these 00:35:36.420 --> 00:35:41.380 things are applied and then stay in touch with, 00:35:41.900 --> 00:35:44.980 you know, research that's been done in these 00:35:44.980 --> 00:35:48.619 areas within the last 10 years or less, you know, 00:35:48.860 --> 00:35:53.559 and try to make use of, hey, I've got this information. 00:35:53.699 --> 00:35:58.179 This is how, you know, historically or best practice 00:35:58.179 --> 00:36:01.420 track coaches are using this information in order 00:36:01.420 --> 00:36:06.619 to create a plan For your athletes who are probably 00:36:06.619 --> 00:36:10.000 not track athletes, right? So I think there's 00:36:10.000 --> 00:36:13.039 definitely some benefit to it I see more benefit 00:36:13.039 --> 00:36:15.860 to it as far as like hey, we're gonna use this 00:36:15.860 --> 00:36:20.179 for acceleration What I would assume I mean look 00:36:20.179 --> 00:36:22.440 I think the furthest distance we talked about 00:36:22.440 --> 00:36:25.420 was 30 meters, right? Because the other the last 00:36:25.420 --> 00:36:27.579 thing we talked about was only 20 meters So I 00:36:27.579 --> 00:36:29.699 think maybe the first study I mentioned with 00:36:29.699 --> 00:36:32.400 like five seconds being the interval that used, 00:36:32.679 --> 00:36:36.519 I think that's probably a good estimate of like, 00:36:36.679 --> 00:36:39.239 hey, I'm going to use five, five seconds as the 00:36:39.239 --> 00:36:41.139 time we're going to run. Right. And then you've 00:36:41.139 --> 00:36:44.539 got whatever work to rest ratio you want for 00:36:44.539 --> 00:36:47.159 your outcome after that, which a lot of these 00:36:47.159 --> 00:36:50.219 studies were getting three to five minutes of 00:36:50.219 --> 00:36:54.219 recovery, you know, between reps. So I mean, 00:36:54.400 --> 00:36:57.079 you better ensure that everyone's going all out 00:36:57.079 --> 00:37:01.219 for given five minutes right right and i do think 00:37:01.219 --> 00:37:03.940 it is a good tool outside of track and field 00:37:03.940 --> 00:37:08.079 to work on sprint mechanics um for other sports 00:37:08.079 --> 00:37:10.400 because you know when you're working with those 00:37:10.400 --> 00:37:12.579 types of athletes on a flat surface and trying 00:37:12.579 --> 00:37:15.619 to train all of those different positions, it 00:37:15.619 --> 00:37:18.139 can get difficult. Whereas the hill is kind of 00:37:18.139 --> 00:37:20.400 a good tool to just kind of force them into some 00:37:20.400 --> 00:37:22.539 of those. And then it's a little bit easier to 00:37:22.539 --> 00:37:25.280 cue some changes from there while they're sprinting 00:37:25.280 --> 00:37:29.099 up a hill. So I do think it's a good tool for 00:37:29.099 --> 00:37:31.880 that. I don't think kind of one of the aspects 00:37:31.880 --> 00:37:33.639 that we touched on, and we'll probably have to 00:37:33.639 --> 00:37:35.800 do some more digging in terms of some different 00:37:35.800 --> 00:37:40.119 studies, but is those kind of lower inclined 00:37:40.119 --> 00:37:44.639 but longer distance? Sprints or kind of they're 00:37:44.639 --> 00:37:47.199 not your I would say you're falling in your 70 00:37:47.199 --> 00:37:52.739 to 75 percent range in terms of effort Because 00:37:52.739 --> 00:37:55.440 that's something we use a lot as well in the 00:37:55.440 --> 00:37:57.719 offseason for any of our athletes that weren't 00:37:57.719 --> 00:38:01.780 just pure sprinter jumpers Any of your mid distance, 00:38:01.780 --> 00:38:05.239 you know longer distance athletes Or anyone that 00:38:05.239 --> 00:38:08.500 has to do or like a multi -event athlete. There's 00:38:08.500 --> 00:38:11.780 a lot of benefit there that we would see in terms 00:38:11.780 --> 00:38:14.539 of kind of closer to what we were talking about, 00:38:14.679 --> 00:38:18.559 even up to in terms of 20 second range, so around 00:38:18.559 --> 00:38:22.539 200 meters even. But those are much lower incline 00:38:22.539 --> 00:38:24.639 and they're usually on a soft surface and they're 00:38:24.639 --> 00:38:28.260 just kind of, you know, you're doing repeats 00:38:28.260 --> 00:38:33.400 longer rests in there and just overall more volume. 00:38:33.719 --> 00:38:36.739 So I think there's multiple buckets that you 00:38:36.739 --> 00:38:39.590 could put these uphill sprint workouts in, you 00:38:39.590 --> 00:38:41.590 know, you've got that sprint and biomechanic 00:38:41.590 --> 00:38:44.269 group, you've got that anaerobic kind of capacity 00:38:44.269 --> 00:38:48.050 group, and then kind of your longer aerobic benefits 00:38:48.050 --> 00:38:55.349 as well. So I agree. I think, personally, if 00:38:55.349 --> 00:38:59.610 you're a short burst type of sport, whether that 00:38:59.610 --> 00:39:04.030 be football, basketball even a lot of soccer 00:39:04.030 --> 00:39:06.530 positions and stuff you're probably better suited 00:39:06.530 --> 00:39:10.369 for inclined short distance short time intervals, 00:39:10.369 --> 00:39:14.150 but but yeah, I think if we're looking at early 00:39:14.150 --> 00:39:19.670 offseason Getting in training volume, you know 00:39:19.670 --> 00:39:22.690 at a stimulus or an incline that is gonna give 00:39:22.690 --> 00:39:28.449 you Benefits beyond flat surface running. Yeah, 00:39:28.449 --> 00:39:32.090 I think that that would be great addition to 00:39:32.090 --> 00:39:34.389 your program is to have those really low inclines 00:39:34.389 --> 00:39:37.789 for those longer intervals. Yeah, I'm thinking 00:39:37.789 --> 00:39:40.809 especially in terms of like your, you know, soccer, 00:39:41.369 --> 00:39:43.369 maybe field hockey, some sports like that where 00:39:43.369 --> 00:39:46.289 you're moving constantly for the entire duration 00:39:46.289 --> 00:39:49.309 of the game. Agreed. Yeah, the cross in there 00:39:49.309 --> 00:39:51.690 to, you know, thinking about some of the runs 00:39:51.690 --> 00:39:55.449 that I've seen people make. Yeah, I think that 00:39:55.449 --> 00:39:59.250 all that stuff could be perfectly fit into whatever 00:39:59.250 --> 00:40:03.269 your desired outcome or your sports requirements 00:40:03.269 --> 00:40:05.590 or demands are. You know, you can find a spot 00:40:05.590 --> 00:40:09.590 for some type of uphill, maybe even downhill 00:40:09.590 --> 00:40:11.730 training in your program somewhere in the off 00:40:11.730 --> 00:40:14.730 season. Absolutely. Thanks everybody for listening. 00:40:14.769 --> 00:40:16.829 If you have any questions that you want to ask 00:40:16.829 --> 00:40:20.809 us directly, please reach out to us through our 00:40:20.809 --> 00:40:24.340 ACES Nation website. find us on social media 00:40:24.340 --> 00:40:27.539 as well. We'd love to answer any specific questions 00:40:27.539 --> 00:40:30.400 to kind of help you and maybe just start a conversation 00:40:30.400 --> 00:40:33.760 and dialogue about how we as professionals and 00:40:33.760 --> 00:40:35.820 coaches through our platform can help your team, 00:40:35.820 --> 00:40:38.039 you know, be better prepared for the season that 00:40:38.039 --> 00:40:40.280 comes, help you be more organized as a coach, 00:40:40.280 --> 00:40:42.960 as an organization. So please reach out to us 00:40:42.960 --> 00:40:45.980 with anything specific. We'd love to start a 00:40:45.980 --> 00:40:49.440 dialogue and help you guys out. But Tiana, thank 00:40:49.440 --> 00:40:51.699 you so much for being here with us on this one. 00:40:52.179 --> 00:40:54.820 We really enjoyed it. Thanks for having me and 00:40:54.820 --> 00:40:57.539 let us know how you program Hills for your program 00:40:57.539 --> 00:41:00.340 Yeah, definitely. We will catch you on the next 00:41:00.340 --> 00:41:00.500 one