Hill Sprint Conditioning for Fighters – Hell On The Hill (Print Workout)

Rocky-Running-Up-a-HillFor the MMA or Combat Athlete training the anaerobic systems is the most important aspect of conditioning.

Rocky used training on the brutal Hills of Siberia to prepare for his destruction of the Soviet phenom, DRAGO!

Anaerobic systems means without oxygen and is often higher intensity training where the energy is derived from other sources called phosphates, which are stored in the skeletal muscles.

Many fighters tend to skip the anaerobic training but is needed to be trained due to the constant change from high to low intensity during a fight.

Sprint Conditioning FinishersThe better your anaerobic system is the longer you will be able to fight at a higher intensity without getting tired.

Hill sprints are a great way to improve the body’s ability to buffer and tolerate lactate.

Hill sprints conditioning is on of the best ways to train the important components of your anaerobic power, capacity and the overall system.

You can get 31 done-for-you Sprint Conditioning workouts here <= Sale ends soon

You can also use sprinting intervals on stairs, hill, a field or on a track are great.

HELL ON THE HILL (Video)

Hell on the Hill Workout (Print Workout)
3 Round Sprint Circuit @Riverdale’s Killer Hill in Toronto Canada

Warm Up
ALWAYS warm up before doing ANY sprints. Here is a warm-up you can do before your sprint workouts:
• Bodyweight Squat (10)
• T Pushups (3/side)
• Jumping Jacks (15)
• Leg Swings (15/side)
Rest 30 seconds and repeat one more time, then…
Specific Sprint Warm-Ups
• Sprint (20 secs/30 yards) at about 50% of your maximum speed, rest 30 seconds
• Sprint (20 secs/30 yards) at about 70% of your maximum speed, rest 30 seconds
• Sprint (20 secs/30 yards) at about 80% of your maximum speed, rest 1-2 minutes

Round 1 – Killer Hill Sprints
5 Sets of Regular Hill Sprints @95-97% Speed
Rest and recover on the walk down and sprint back up right after

Round 2 – Heart Pumping Trios from Sprint Conditioning Finishers
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Once the 5 minutes are up, rest 2 minutes, and then move into the next circuit.

Do the following circuit as many times as possible in 5 minutes, resting only when needed.
1A) Hill Sprints (1)
1B) Burpees/Sprawl (10)
1C) X-Body Mountain Climbers/Mountain Climbers (5/side)

Round 3 – Sprint and Swing (Not Shown in Video) – from Sprint Conditioning Finishers
The following circuit ONE time, resting as shown (NOTE: recovery is walking down the hill)
Hill Sprints –KB or DB Swings (30)
Rest 1 minute
Hill Sprints – KB or DB Swings (30) Rest 1 minute
Hill Sprints – 
KB or DB Swings (30) Rest 1 minute
Hill Sprints – 
KB or DB Swings (30) Rest 1 minute
Hill Sprints – KB or DB Swings (30)

 

These 31 Sprint Conditioning workouts can be used as finishers – CLICK HERE TO GET YOUR COPY

Sprint Finishers

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