The mic is hot and the game is on. You're listening
to News for the Nation podcast by Aces Nation,
where we talk about nutrition, sports performance,
the journey of a student athlete, and more. I'm
Claire. I'm Zach. Time to level up. Welcome back
sports fans. Today we're talking about sprinting
at inclines, whether that's on a treadmill or
up a hill. There'll be some downhill included.
But yes, we are back from a long hiatus of, you
know, honestly, just working with clients and
trying to get things ready to make the best experience
for our clients. And now I feel like we're ready
to talk about a topic that we haven't covered
yet. And we brought in the best to talk about
sprinting training. We got Tiana Wood here today.
So this is going to be great. So something that's
come along Just recent topic is training up a
hill and Tiana, I know that you've experienced
this as an athlete and probably as a coach. So
I'm glad you're here today. Tell us about your
feelings and experiences with uphill sprinting.
Yeah, well, it's great to be back on the podcast.
Thanks, Zach. As far as hill sprints go, I feel
like if you've ever done them or given them out
as a coach, it's a love hate relationship. because
at times, they can be a tough workout, but there
are a lot of benefits as we'll kind of cover
today if done properly. So yeah, there's, I would
say as an athlete, I remember them most in terms
of preparing for the heptathlon in the 800 meter.
So and you know, in that particular case, we're
using that anaerobic capacity. Um output for
him for that type of hill training Yeah, it's
it's uh an interesting thing I think whether
you're the coach or not and I think it's even
different uh, maybe viewed between sport coach
and Strength conditioning or athletic performance
coach or something like that. Um But but i'm
glad we can talk about this because i've had
experience with sport coaches outside of track
giving this to athletes in in a manner that maybe
it was like just on a feel not necessarily with
any research information behind it so I'm glad
I want to bring this to light because we've had
you know we're running the hill today and what
does that mean some unknown distance from bottom
to top for a certain period of time that may
or may not be advantageous to positive results
in performance. So I mean, there's a hill right
now at North Georgia, like on the backside of
one of our recreational field fields, and it
is, it's a long hill, I'm telling you, it's probably
like, it's 100 yards plus, and it is pretty steep.
I mean, there's one like, yeah, and there's one
further down that's not as steep and maybe just
as long but It is a beast to go up and so you
know that kind of got me thinking based on things
I've heard before with like the the Yankees at
their Tampa facility They built a hill specifically
for sprint training and it's at a certain incline
and there are certain grades of heel of hill
that are built for Improving speed, you know
not not just some random mountain that you're
running up, you know, that's, I don't know, just
like the steepest gradient you could think of,
or even one that's maybe not steep enough. You
know, so I wanted to talk about this in general,
to just give everyone insight. What do you think
coaches are thinking the ones that are outside
of kind of the track and field realm or the strength
and conditioning realm? What do you think they're
thinking when they're programming hills? Like
what are they trying to accomplish? Do you think?
A lot of times I mean I'm just gonna be frank
a lot of times I think people are just doing
because it's like hey this is gonna be tough
and I want this to be tough for our athletes
nothing like nothing like anything we're about
to get into right now and maybe there's a I want
to give credit because maybe there's a little
bit of intuition happening for them as far as
like a Acceleration standpoint or what they would
consider speed, you know I feel like a lot of
coaches outside of track who may not have that
background probably just lump speed as into the
entire time you run right from beginning of from
stance to The time you have passed the end line,
right? Like that's lumped in a speed and it's
not broken down into different phases So I honestly
I think it's just because it's like hey, this
is tough and I want my kids to do something tough.
That's what I think And I think there may be
some merit to that too. And you know at ACEs
we're always talking about the mental aspect
of things and you know, if you've competed if
you've done hill workouts in terms of The ones
that are longer in length and maybe less of an
incline they are tough and they do kind of take
a toll on you physically so it takes some mental
fortitude to get through those workouts. And
so I do think in some respect, even if they may
not have been getting the benefit of the scientific
basis for the sprint training or anything, they
may have been at least giving some mental toughness
training to their teams in that respect. I'll
give you that. I'll give you that. And I also
think that there's There's a rest time emphasis
that's probably not consistent not well thought
out either Which is probably adding to the quote
-unquote toughness of it, right? I mean if you
do 100 yard hill sprint and you got 30 seconds
of recovery between each one or it's like a You
know, hey jog back down so we can start again.
Yeah, that's gonna be tough and there's probably
a little bit of trauma bonding as they say happening
between the athletes that may bring them a little
bit closer together but hopefully we can shed
some light into making it that toughness component
add to as well as giving you that performance
benefit that you may be looking for. Right. So
one of the things I talked about was the timing
of it or like the distance that is like a lot.
So there are Several articles that we're going
to talk reference today and We will post these
in the description of the of this podcast So
if you want to go take a look at these for yourself,
please feel free to do so One article first one.
I want to talk about it's just kind of talking
about coordination patterns at different Inclinations
of the sprint time here and one of the things
that I definitely highlighted was the time that
they sprinted they looked at only five seconds
of sprinting in this and I believe they went
from Zero incline to 16 percent incline, which
is not not it wasn't a ton of incline to be honest
based on some of the other ones that I have here,
so But really what they were looking at in these
like I mentioned, was like what the mechanics
kind of mimicked. And what they found was that
the highest inclination was more like early acceleration,
which would make sense, right? You're coming
out of two, three point, four point stance. You're
coming out of that initial phase and just running
up the incline, the angles of hip flexion. the
knee angle, ankles, all that stuff is really
mostly linked to early acceleration. And then
those lower inclines were more like the late
phases of acceleration. So again, you're not
going to get into max velocity, those really
high velocities, angles in this hill training,
but you're going to get that Early acceleration
and then like before you get to max velocity
that type of acceleration with these knee angles
So they were seeing that those types of benefits
were found. So the higher inclines were closer
to when you first start your sprint and then
the lower inclines were more like Later in that
building up speed if you will type of phase I'm
sure you'll find that to be true. Yeah Yes, you're
in line in line in line with that thinking Absolutely
Yeah, and just for our listeners here flight
time and step link decreased as you Increased
the time there and your step frequency increased
as you got higher in the incline so I think intuitively
that makes sense to everybody that You're gonna
have to take more steps as you get More inclined
because you have to you know, try to get the
next step in to move yourself up And so from
that it was like what do we want to how do we
move forward from that? And I pulled a article
about load and force velocity profiling So just
to think about every degree that we incline and
slope you're gonna be slower moving, right? So
you need to keep those things in mind but also
um shown that people who have greater horizontal
force on flat surfaces are going to be the most
uh affected by this gradient of hill so um this
one interestingly enough remember the last one
i talked about 16 incline this one this article
here said that gradients up to 17 .6 which is
you know uh above that range or within that do
not provide sufficient resistance to optimize
power development. So the last one was kind of
just giving us a breakdown of like where these
phases kind of fit in. No numbers of like development
or results pre and post afterwards. So it was
saying just kind of where your limbs and the
coordination effect happen. This one's saying
that you need to be pretty steep if you want
to get power development results in there. I
thought this one was good because it mentioned
division one athletes, multitude of sports. They
only looked at three different areas, nine sprints
in their whole test battery or training battery.
They only sprinted 30 meters. So you think about
30 meter sprint. Remember the last one I mentioned
five seconds. This is going to be less than five
seconds. So we're still in that really short
range. Yeah. And then like I said, their results
showed just not really enough for power development
because it was on there. However, a couple of
notes that I made a practical applications at
the very end that they mentioned was from a mechanical
power standpoint. Hill sprinting may not impose
a great enough velocity loss and in turn overload
to optimize power output development. So they're
just saying that you don't have enough, if you
don't have enough incline, you may not be losing
enough velocity to get into power, right? And
force velocity curve type of implications there.
And then it did say that due to longer time spent
at lower velocities, hill sprints may reflect
an ideal training stimulus for developing horizontal
force output and ability to direct that force
at an angle more inclined to the supporting surface.
So again, power output at that early acceleration
phase that we touched on in the first article.
Now, Tiana, that's a lot of information for our
listeners there to start off with. Is there a
point, did you come across mention of a point
of kind of diminishing return where the incline
is too steep to actually gain benefit? Because
I do know, I see, you know, especially outside
of the sports that we've mentioned in terms of
just overall conditioning and strength training
and track and field where you'll see athletes
running up extremely steep inclines and thinking
that they're getting benefits like we're discussing
in terms of acceleration or biomechanics, but
there is a point at which those hills are too
steep to be able to do that. So did you get a
number of any range or anything where that kind
of no longer becomes beneficial? Not necessarily
from any of these articles, but I know the NSCA
has. Information out there about optimal degree
angles of hill to increase I think they said
speed again, which could be a loose term, but
This is I think the max of that was like 22 to
25 degrees on the incline of the hill So forgive
me I'm not very good about degree and percent
incline and how those things match up but I know
there is a point of which it does that which
is funny that you mentioned because the next
article I'm going to talk about has a 30 degree
angle and it's mentioning no change in anything
so maybe this is probably at the max of like
anything higher you're just going to see I mean,
like I just talked about, you're going to be
training at lower velocities, right? And probably
a little longer foot contact times, which may
result to if you prolong the training at those
exposures, it may result to slower max velocities
or slower speeds. Yeah, I think we tended to
work in that 20 degree angle range. And then
depending on the length of the sprint interval,
that may change the degree a bit. So if they're
a bit longer, if we're working on more, you know,
sprint endurance capacity, they'd be a little
lower. Whereas if we had a shorter 30 meter sprints,
it'd be a bit of a higher angle. Yeah, and I
think that makes sense. You know, as far as overall
load and exposure, like intensity wise, I think
that does make sense, you know, more. It's more
intense, you go lighter, right? And that even
translates to resistance training, right? No
one's doing 30 reps at 80%, you know, in one
set right there, you know? Right. Yeah, that's
great that you kind of segue right into this
next one. Like I mentioned, they were looking
at how 100 meter times were affected. by uphill
and downhill exercises. So. The training program
that they had their athletes go through. It will
warm up, which was over 20 minutes long, between
20 to 30. And then they had different meetings,
right? They met a total of 16 times. And like
the first four were this were like uphill. Next
four were downhill. next for uphill, last for
downhill, that type of training. So they did
a combination of the two. So the uphill training,
first time, first four times, three to four reps,
five sets, it was 20 second interval. They had
five minutes of rest in between all of them.
but it was at 30 30 degree angle with the 30
meters right and then the same thing happened
with downhill right so they're kind of like increasing
the reps on the second time that they came through
with the uphill or downhill and 20 second interval
the whole time about five minutes of rest for
every single one and then what they came to at
the end was that there was no significant difference
between the uphill downhill training when it
came to 100 meter types, like they were statistically
the same. So they probably have reached that
point, which may indicate or support a little
bit more our theory of that number that's out
there by NSCA, about 22 to 25. I think it's a
number from them. So I mean, you take that for
what you will if it's not increasing your 100
meter time at that point. In your estimation,
How many meters of that 100 meters is acceleration
and not top speed? Um, I think that varies depending
on kind of the school of thought, but I want
to say it's in the 40 meter ish range. Yeah.
Um, yeah, probably 30 to 40 meter. But if you're
looking at world -class sprinters versus, you
know, your, your beginner Athletes I that's gonna
vary the you know the amount of power output
that a world -class sprinter is gonna have And
be able to maintain is obviously much different
than a young athlete. So Yeah, I mean as an outsider
as a casual fan here I know Usain Bolt had a
really bad early acceleration phase, right? He
was really slow out of the blocks every time
Well, I don't know I don't know in that case
that it mattered but yeah there and that could
be just block reaction time versus early acceleration
so he may have just had a slow reaction out of
the blocks versus other athletes but he definitely
made up for it over the force of the hundred
no doubt so no doubt no doubt he did you know
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a demo. Let's go. I was curious if they mentioned
any reasoning for not separating the uphill sprint
Group versus the downhill sprint group in that
particular study because you know, we're talking
biomechanics of course Uphill is gonna be a lot
different than your downhill So combining them
together and then saying that they didn't have
an effect on the hundred meter I find interesting
versus kind of separating them out and seeing
what they could find between the two yeah, one
thing they talked about was the reasoning behind
that but they went off a trying to affect stride
length and stride frequency. That's why they
had both. So they had the resistance, quote unquote,
training of it from the uphill and then the overspeed
training of it from the downhill. So they wanted
to affect both areas of the stride. And that's
why they did both combined. I think that was
mentioned as a limitation in their study, is
that they didn't separate and have like four
different groups going uphill, downhill, uphill,
downhill, and then the control. The next study
that I was going to talk about does separate
into all those different groups. But it's not
about times. It's about aerobic and anaerobic
power. That's the metrics they were looking at.
Yeah, I agree. It would be nice to have it separated
out to see if does this uphill training for a
longer period of time. You know yield some results
or or not and like have these different conditions
with every single one And I will say practically
speaking and as far as downhill training goes
especially in team settings You know as a coach
when I program it that degree of Decline was
much different than an incline because if you're
over speed training You're obviously opening
athletes up to positions that they're not necessarily
used to yet and making sure that you're not inviting
injury can be more difficult on the downhill
training and that overspeed position where your
center mass is forward and your chest is forward.
And, you know, people are tumbling here and there
sometimes. So I would say, you know, just a word
of caution. If you're using that decline training
with athletes, you should really make sure that
that is not a steep decline and that you're preparing
athletes for kind of what they're going to feel
and making sure that you're not opening them
up to additional injuries that are unnecessary.
Yeah, I agree because that's a tough spot to
be in with someone who's not really used to training
overspeed at downhill because it can either turn
into a bunch of tumbling and injury potential,
like you said, or just a bunch of heel strike
breaking, right? For people who are like, oh
I'm getting out of my comfort zone now I'm gonna
start breaking and not really training those
positions Yeah, yeah Surface kind of plays a
role in that too That's a you know, whether you're
on pavement Doing uphill and downhill training
that's something to consider versus, you know,
your grass grassy or dirt surface area I personally
wouldn't program it on pavement Unless it was
that longer kind of training group That was going
in your kind of mid -distance ranges and going
on shorter inclines Whereas like any sprinter
jumper or anybody in those type of groupings
would always be on grass or dirt I've got a friend
they do some hill training out in the hills of
Los Angeles and that's always on dirt She was
a she was a fun day for coaches Not for athletes.
You personally, in terms of programming any of
this, do you feel like they're with seasonality?
Is there a perfect time to program uphill sprinting?
Because, you know, for us in the track world,
it was generally in our off season training.
That was, you know, a big portion of the very
beginning of the training cycle. um we'd start
in you know the end of summer early fall and
hills would be a big part of of that time period
did do you notice something different for other
sports uh i i would say the same for other sports
i mean especially for flat ground reactive athletes
who you know move laterally or just aren't really
familiar with any downhill stuff at all especially
like heavier athletes maybe that play contact
sports. I think early off season or mid off season
would probably be where you would do it. I've
used band assisted over speed training before.
In my opinion, like it's great that you can get
increased stride length, but sometimes bands
aren't any safer than running downhill. Sometimes
I've seen bands break on people. I've seen bands
get really loose towards the end of that over
speed rep and become like a hazard for the feet.
And then I think it just kind of changes focus
and intent. And now my intent is to not trip
or not fall here. I think it just depends, but
I like it as well in that early to mid offseason
area and then Any time away from like extra sports
practice because you're gonna start getting into
other stress I mean in track you guys are the
the sports stress and and training all in one
basically, but When you start adding the outside
stuff that we aren't in control of Prescribing
then You probably back away from that type of
stuff and get back to those straight line things
as well. Or flat ground, excuse me. That makes
sense. Yeah. So I'll move to the last one here
that I have to talk about. um which was the mix
that we talked about it's uphill group downhill
group uphill and downhill group and then the
control group who i think just stayed on uh flat
ground the entire time so what interesting about
this one we talked about the other ones they
were mostly treadmill based studies and this
one actually they found some type of incline
specifically graded hill um that they could run
on this one was mainly looking at sprint interval
training for aerobic and anaerobic uh power okay
so just to mention just kind of right off the
top vo2 max increase for like all these groups
and it wasn't like a continuous running up the
hill for a really long time frame it was a lot
of rest in between um So really high work -to
-rest ratios for all the groups, and they all
had benefits in VO2 max. To be right up front,
the groups that showed the best results in this
one were definitely the uphill and downhill training
groups, so the people who did both. The other
ones, they did show benefits, but not as high
as the other group. And the only ones that -
This is the - This is the study that had the
four only four degree angle, right? This is a
four degree. So that's interesting too. Yeah.
Yeah. Yeah. So not, not, not big at all. Uh,
the other, one of the other groups who talked
about, they did 30 meters sprint, um, on an incline.
I think that was the 16 % one and Actually, we
talked about so many right now. No, the 30 degree
was the one that looked at 100 meter sprint times.
That was 20 second interval. The other ones was
five seconds at 16 percent incline. So we're
looking at a lot of different variants that's
happening here. This one in particular we talked
about was the four four degree angle. So the
difference just to describe a little bit of the
sets and reps that were happening here. The uphill
training group they did four sets of four repeats
So they would have their rep go back to beginning
they do it so uphill group started with a 5 meter
acceleration so 5 meter flat 20 meter uphill
and then a 15 meter like slow down at the top.
So they they only did the uphill the downhill
would do kind of the reverse of that five meter
build up and speed 20 meter downhill and a 15
minute or 15 meter slow down at that point. Up
and downhill they had a five meter acceleration
20 meter incline 15 meter what how did they describe
that plane running so you just were I guess maintaining
at that point at the top of your plateau and
then a 20 meter downhill sprint and then the
15 minute cool down plane running of trying to
stay at the speed so they did a much longer one
than everybody else so they ended up doing only
two sets of four repeats uphill and downhill
did four sets of four repeats and then the horizontal
group they did four sets of four repeats uh 25
meters i think they just went all out sprint
training 25 meters and then had their rest time
in between reps and in between sets so um obviously
they had a little bit different stuff i will
say that reps uh increased a little bit as they
went through the weeks this was an eight week
program so at one through four they had a certain
amount of reps five through six they had a certain
amount of reps and then seven through eight they
had a certain amount so they increased um reps
a little bit here and there as They went throughout
the program So that was one of the points of
emphasis at the end was that the program was
eight weeks long Which was enough to induce results
out of everybody But they did say something about
wanting to move into a further longer study Yeah,
basically at the end interesting again that they
did change uh the distance um in each one so
that's another thing that i you know studies
there's always something kind of that you wish
they would have controlled a little bit more
um yeah uh but i actually think they kept it
pretty similar i mean every time someone went
up or downhill it was 20 meters whenever they
finished their up or downhill they had 15 meters
of plane running as they described it and even
in the uphill group everyone started with five
meters of acceleration or plane running you know
acceleration phase as they talked about everyone
started with five meters once they finished an
incline they had 15 meters and then obviously
our up and downhill group got the additional
20 meters going down and then they finished with
another 15 so i think they kept it pretty similar
throughout the protocol Yeah, I was I was actually
okay with the protocol that they created there
because everyone was experiencing Inclines at
the same distance and the same distance free
and post -inclined the other group just had to
do an extra one I thought you said there was
a 20 -second group that ran for 20 seconds. I
don't know. Sorry. Sorry 20 meter I think I said
minutes at one point where where I read meters
with the him on there, but yeah, so everyone
was meters measured out for everyone, uh, essentially
the same. So really they, after this whole thing,
this whole program, um, only two groups that
had anaerobic power increases, the uphill and
the uphill plus downhill. So any group that included
uphill increased and anaerobic power. And then
obviously, like I said, everyone improved. Everyone
improved in aerobic power via to Max. I just
think that comes from training, you know, exposure
to training. This group did say recreationally
trained male subjects. So, you know, that would
lead me to believe too, that they're not. optimally
trained already. So I think you'd see an improvement
over eight weeks regardless. Yeah. Yeah. Another
thing I thought was interesting with this study
though, is that they brought, they took everyone
through two weeks of general strength training
and running technique workouts before they did
this. So they kind of set them up for success.
And like that was strength training was three
sets. of eight to 10 reps at 75 to 80 % of their
one RM, which don't get me started on some of
the stuff is like how you have one RM for some
of these exercises. I'll list off the exercises
for you, right? Squat. Okay. Makes sense. Yeah.
Abdominal crunch. Don't know. Oh, okay. Leg extension.
Okay. I could see it. Core extension which I'm
gonna assume that's like back extension or something
like that And then a leg curl it says leg flexion
exercises, I'm assuming it's like seated leg
curl or something like that Yeah, they performed
all the exercises to a metronome So I got the
metronome they got the metronome going rest times
on there uh, sets reps percent of this on there.
What were those one RM sit ups? I don't know.
Like I have no idea of like whether or not that
was, but it was only eight to 10 reps of that.
So maybe they had, maybe they had a machine that
had the pad on the chest and they were crunching
that way and they had found their one RM through
that machine, you know? So Not my choice. Yes,
I know I know but but very interesting to see
that as well Yeah, so after all these I would
say that there's definitely a benefit to it like
like we've talked about and I think that in a
lot of speed and acceleration I think strength
coaches and coaches outside of track can learn
from track coaches in maybe how some of these
things are applied and then stay in touch with,
you know, research that's been done in these
areas within the last 10 years or less, you know,
and try to make use of, hey, I've got this information.
This is how, you know, historically or best practice
track coaches are using this information in order
to create a plan For your athletes who are probably
not track athletes, right? So I think there's
definitely some benefit to it I see more benefit
to it as far as like hey, we're gonna use this
for acceleration What I would assume I mean look
I think the furthest distance we talked about
was 30 meters, right? Because the other the last
thing we talked about was only 20 meters So I
think maybe the first study I mentioned with
like five seconds being the interval that used,
I think that's probably a good estimate of like,
hey, I'm going to use five, five seconds as the
time we're going to run. Right. And then you've
got whatever work to rest ratio you want for
your outcome after that, which a lot of these
studies were getting three to five minutes of
recovery, you know, between reps. So I mean,
you better ensure that everyone's going all out
for given five minutes right right and i do think
it is a good tool outside of track and field
to work on sprint mechanics um for other sports
because you know when you're working with those
types of athletes on a flat surface and trying
to train all of those different positions, it
can get difficult. Whereas the hill is kind of
a good tool to just kind of force them into some
of those. And then it's a little bit easier to
cue some changes from there while they're sprinting
up a hill. So I do think it's a good tool for
that. I don't think kind of one of the aspects
that we touched on, and we'll probably have to
do some more digging in terms of some different
studies, but is those kind of lower inclined
but longer distance? Sprints or kind of they're
not your I would say you're falling in your 70
to 75 percent range in terms of effort Because
that's something we use a lot as well in the
offseason for any of our athletes that weren't
just pure sprinter jumpers Any of your mid distance,
you know longer distance athletes Or anyone that
has to do or like a multi -event athlete. There's
a lot of benefit there that we would see in terms
of kind of closer to what we were talking about,
even up to in terms of 20 second range, so around
200 meters even. But those are much lower incline
and they're usually on a soft surface and they're
just kind of, you know, you're doing repeats
longer rests in there and just overall more volume.
So I think there's multiple buckets that you
could put these uphill sprint workouts in, you
know, you've got that sprint and biomechanic
group, you've got that anaerobic kind of capacity
group, and then kind of your longer aerobic benefits
as well. So I agree. I think, personally, if
you're a short burst type of sport, whether that
be football, basketball even a lot of soccer
positions and stuff you're probably better suited
for inclined short distance short time intervals,
but but yeah, I think if we're looking at early
offseason Getting in training volume, you know
at a stimulus or an incline that is gonna give
you Benefits beyond flat surface running. Yeah,
I think that that would be great addition to
your program is to have those really low inclines
for those longer intervals. Yeah, I'm thinking
especially in terms of like your, you know, soccer,
maybe field hockey, some sports like that where
you're moving constantly for the entire duration
of the game. Agreed. Yeah, the cross in there
to, you know, thinking about some of the runs
that I've seen people make. Yeah, I think that
all that stuff could be perfectly fit into whatever
your desired outcome or your sports requirements
or demands are. You know, you can find a spot
for some type of uphill, maybe even downhill
training in your program somewhere in the off
season. Absolutely. Thanks everybody for listening.
If you have any questions that you want to ask
us directly, please reach out to us through our
ACES Nation website. find us on social media
as well. We'd love to answer any specific questions
to kind of help you and maybe just start a conversation
and dialogue about how we as professionals and
coaches through our platform can help your team,
you know, be better prepared for the season that
comes, help you be more organized as a coach,
as an organization. So please reach out to us
with anything specific. We'd love to start a
dialogue and help you guys out. But Tiana, thank
you so much for being here with us on this one.
We really enjoyed it. Thanks for having me and
let us know how you program Hills for your program
Yeah, definitely. We will catch you on the next
one