Incline interval sprints are excellent for developing power in the hamstrings and glutes, a relative weakness for athletes who overemphasize their quads in training.
Additional benefits of incline training include improvements in aerobic power, speed, and metabolic recovery time.
Incline training also prevents overstriding, which makes it safer than flat ground sprinting for athletes with less than ideal sprint mechanics.
Finally, interval training is time efficient. You can get a great workout in 20 minutes.
You can perform interval sprints outside on a hill or at a gym with a treadmill. The clear advantage of the treadmill is that you can systematically manipulate the grade and speed to accommodate your fitness goals.
As an adjunct to regular resistance training or an intense sport-specific training program, this workout can be performed once or twice a week.
- To emphasize speed, decrease the grade and increase the treadmill pace
- To emphasize hamstring and glute power, increase the grade, and decrease the speed
- To improve recovery ability, decrease the rest period between intervals
- As your fitness improves, increase the pace, grade, or number of intervals; decrease the recovery periods
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