YOU'RE DOING UPHILL TRAINING WRONG! (Tips to Get Faster)
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- Here's a video on uphill sprint training. Enjoy!
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Been waiting for a video forever yay😁
Notification that you uploaded made me so happy haha
It's so rare nowadays to find quality knowledge, thank you!
Essop keep making the videos. Make this your full time job. We all love them.
Quality advice! Love your channel!
Thanks so much!
Yet another fantastic video!
Might be weird, but how about running hills to a metronome, using mini hurdles? That way you can make sure the ground contact time remains constant, while increasing the hurdle distance, thus you're trying to increase the ground force produced while maintaining the same ground contact time.
What about stairs?
i dont know when will you be here with us again so i have to take the opportunity. Does running down hill sprint improve toe of phase in the running cycle? Running backwards and glute activation ? Breathing and posture in everyday life for sprinters? Thanks for your work and charisma that makes it so amusing.
Ernie The Giant Chicken Why would running downhill improve toe off? If you can think of a mechanism you're on your way to an answer. I run declines myself, for road races and XC. I find the eccentric loads in training make my quads slightly less beat up after half marathons. And they help getting leg turnover/stride rate up. Don't know how it translates to sprinting gait, though.
So excited everytime you upload man, great videos!
So....well mate. Maybe you’ve heard this one thousand times already, but let me remember you that you’re completely crazy, probably as mad as goof&funny sharing content. 😂
Keep doing this shit please, it’s totally addicting.
PD: A Spanish fan, waiting for the next one. (Topic Suggestion: Would you use the power load -research suggests that would be the 1m/s one is normally that one, to improve power production, or maybe a higher one when it comes to develop force at a high speed?). I know you purposed BW plyos 4 sprinting, but in mean more like improving force application in jumping for example. Thanks so much
its been a WHILE BRO... :)
Things are only going UPHILL from here
I see what you did there !!!
love your videos. I know most of what you teach is applicable to jumping as well since sprinting is a very similar activity, but any chance I could get you to do like even just one video specifically on training for jumping?
Essop, you're half man, half amazing! Thank you so much for the content from the heavens.
Interesting. That makes sense. I definitely find that running hills feels odd, and much different than running flat. I can see how there wouldn't be much transference. I find myself wondering if I'm actually trying hard enough. It always feels like I could have run up the hill harder
Excellent video as usual man. Would love to hear your thoughts on APT, flat feet for speed/power as opposed to neutral and sprint mechanics being an obsolete term.
Can you explain the difference between a person who jumps high and a person wo runs fast?
iT DEPENDS WHETHER THEY'RE DRUG-FREE OR NOT. If not, then the latter is clearly on LSD or amphetamines, whilst the former could be on ecstasy, or something of that ilk. If drug-free, then the one who runs fast usually has an abundance of fast twitch type 11b with some type 11a, and normally has well-developed posterior and anterior musculature that performs well when flat out, as then need more muscles that correspond to lunge and deadlift exercises. Think glutes, hips, hamstrings. Meanwhile, the high jump requires the same type 11b, but, this is a more squat orientated exercise, so geared less on horizontal force, and as is more vertical, so less hips, glutes and hams, and more on knees and quads, as when training for acceleration, although will use other leg muscles. Also, more important for high jump are the elastic properties, that are associated with tendons and ligaments, and trained best through plyometrics. For both, foot and calf strength is vital too...see ankle spring exercises by Cal Dietz.
@Moneyxl00 Mr Essop has good advice in stating it's horses for courses. So need to overview subject first, see what methodology is out there, then implement some of it into your training, and see what works, and feels good for you in particular. Lots of types of training that I would do, to build a base, like ankle springs for foot strength, but eventually focus would be applying triphasic and plyo exercises into regular routines, and finding the right types of exercises to use in these routines, to complement running training. So Essop likes lunge, whereas other people like the squat and deadlift, even the box step-up. Check out TH-cam videos, and some books. Best videos...Essop, John Shepherd, Overtime athletes, Athlete X, NSCA, and JP Gloria. Best books so far, Boyle first for overview, and basic principles of training, then str and condtning bible by Nick Grantham, running rewired by Dicharry, and s and c for endurance running by R Blagrove. They all include lots of exercises and pictures, which I like. Then, triphasic is Cal Dietz and Phil Daru on TH-cam, who although MMA trainer, his methods are great, and he does lots of short speed work with his fighters. Try as many tools a possible, find what suits you, and then work on condensing your training to become effective when doing so. Different types of stretching helps, flexibility and mobility work (see Supple as a Leopard and Running State, Kelly Starrett, on TH-cam), techniques, drills, balance, core, MQT, strength, power, explosive,ness, plyo, triphasic, cardio, endurance, intervals, fartlek, stamina, diagonal trunk work vital for running(axe chops etc), speed ladders, sled work, cables, and others. So find what helps you, then design your programme according to your needs, and time you have, and effort you can put in. Triphasic example, 3 heavy squats, 3 tuck jumps, 3 lower wt squat jumps, 3 jumps using band to assist. You can apply this stratagem to any movement, so try and be sports specific. Example...for boxer...do heavy bp, then clap press up, lower wt bp but explosive, or use band away from anchor, then finish with punch with band towards source. With lunge, or deadlift, say 1 legged, you could use a broad jump, with and without band. It's called force assisted.when you are made faster! Wishing you well!!!
great content as always!
Hey Essop, been studying the crap out of your videos for awhile now. Everyday going over what I need to fix and using your methods. I have a problem though. I try and try to dorsiflex but right when I’m about to hit the ground I plantar flex and strike in front of my center of mass. I would love some more insight if you have the time!
Soooo, for more "peak force production" increases we have to willingly step harder and try to go up the hill as powerful as possible? And for RFD we have to willingly step down quicker? And the incline doesn't matter much for either of those, just stay in the 1-4% range and willingly and purposely step down quicker and push more powerfully? Is that everything? Did I understand the video?
Hi there.
New subscriber. Really like your video. Looks like the value of my hill sprints over the years has been debatable.
I go to a gym where the max speed is 12mph and I do some hiit stuff but no science.
If you get chance please could you suggest a programme of times, speeds and inclines that might help?
Cheers
Bob
Essop what is ur view to when you should "retire" or quit. Thank you for the amazing content u have helped me and many others
Patrick Pence What's wrong with becoming a masters runner? Your training will help keeping your bone density up. And the way sprinters train, it may even help against sarcopenia. I only see reasons to pick it up if you're not sprinting in your 40's.
Another great video Essop. I want to improve my techique on how i place my feet when they touch the ground, you know, i want to make sure that i generate force when my feet is right under me, do you have any tips?
We miss you 😍
Mans been gone toooooo long I watch these videos like candy
May this partly explain road marathons getting slower when runners come off UTMB? The elites I mean, already near peak fitness, not the finishers that just got fitter, then wrecked to bounce back up again.
BTW I train the decents to prepare my quads for the eccentric loads of hilly road races. Any suggestions for alternatives? I live in flatland, so bridges are the only vertical I have around.
i just realized i don't know shit about hill sprinting. i thought i knew a thing or two..
So basically....sprint going downhill which will make you work on pushing and also at a faster turn over rate and there’s longer time before your foot makes ground contact?....
can you do a video about dragging sleds/parachutes
Yo Essop, I’ve noticed that after many years of weight lifting, my numbers are going up in the weight room, but I’m not getting faster/am not jumping further. I know you generally talk about to stay away from the rabbit hole that is weights, but would getting rid of weights completely get us out of the rabbit hole?
Weightlifting is a too slow movement for sprinting.
Do the same for downhill sprints please,
And how to increase cadence please
Hi Essop, I feel like I'm pretty fast but I am rarely at my full potential. I remember racing one of my friends in a 90m this one day at practice and he said I beat him by about 10m even though he runs like an 11.7. I usually run like 11.4 - 11.2, but I just don't have that same feeling as I do on the good days. I feel like my legs are heavier, stiffer, etc. Whereas on the good days, it feels like I'm cycling super fast while still producing a lot of force into the ground. What usually causes this? Could it be diet, sleep, flexibility, or even something else?
Loved the video by the way!
Thanks for the reply man. I'll definitely start to prioritize sleep.
Essop please answer this question, will masturbation affect my sprint speed?? Pls help
Hi there,
Great content ;)
Is this also applies to 5k / 10k / hm runners? And / or trail runners who want t oget faster, or only for sprinters?
Of course not skipping the long aerob joggings, tempo runs, 400m-800m intervals etc.
kumite1984 only for sprinters
Essop what's your opinion on barbell glute bridges for top end speed and rebalancing quad dominant athletes?
can u do a vid on what you did to get faster
Finalllyyy
Quality over quantity. 👍
Compare this to running with a sled behind you ? Both reduce flight time/height with similar leaned-over running positions. Granted each can replace the other - when to use each in training ?
So basically in order to get faster by using hills we just Sprint the hill with good mechanics?
Hey Essop what do you think of sprinters having knock knees. Have been an obese all my life, now I'm able to stay at a relatively low body fat but having only sub 14 seconds sprints. Do you think it will hinder any future improvements as sprinter that wants to shave time of 100m? Thanks
Hello Essop, when thinking about doing the kinds of forces, which is better for a triathlete for a sprint triathlon doing a 5K
How do I know what muscles I should be stretching? Can it be bad to just stretch everything?
what about downhill training?
So does decline sprints improve speed?
Fta
mr vids plz Essop