8 ways to do hill sprints in the gym. Bank holiday weekend.....lazy one for me. The plane pull was cancelled on account of the sh*t weather, the decorator was in cos Im a retard when it comes to handy jobs and we had plenty of meals out. So hill sprints this morning were an awesome way to shake it off and get back to it. Unfortunately now the weather is getting worse were finishing those too. Were gonna bring them inside to make sure the work still gets done....but without getting our little handies cold (joking...but kinda truthful too). That means were gonna have to find some alternatives to keep that monster-effort short sharp work coming without just blasting up a hill. I figured youd want to know how to do the same thing in your gym too. ^^^^^^^^^^^Basically were looking for ways to do about 10 seconds of balls-out work followed by pretty much complete recovery so you can keep the intensity up during each of the 10-ish reps. Ive got 8 ways to do that here. You should be able to do at least 6 of them in your gym: 1) Obviously a spin bike is perfect for this. Just crank up the resistance so you get work done but still keep the peddle speed high for 10 seconds, then wind it down to a very light pedal for at least a minute. 2) You can do this on a rowing machine too.....make sure its secured or itll repeatedly smash the wall. 3) and a treadmill.....Ideally on an incline. For that you might need to get good at jumping your feet onto the sides between each rep...... ************I dont want to you on Septembers Gym Fail compilation************* 4) If you have a gym with a sled you can push that..... 5) But if you dont you could still use a weight plate or other sliding object to push along the carpet if theyll let you. This will be even tougher because your head is so low to the ground.....believe me it sucks. 6) Wrap a band (like you use for chin ups) around the squat rack (or other tall hard thing thats bolted to the ground) and put it around your waist. Walk out until you have some good tension on it and do high knee sprints on the spot. Making sure you dont get pulled back adds a load more work to it. Thatll get your heart going in no time. 7) Kettlebell swings will be great for this, make sure you pick a weight that lets you work hard without slowing you down too much. 8) Jump Squats are probably the last things that would be good for this. Just hold some DBs in your hands and get as many as you can in 10-15 seconds. I think most other exercises will be better used in a Tabata style reduced rest session as you cant quite the intensity needed Have a go with those and see what you think. Feel free to email me through any questions that you have. Cheers Russell P.S See my take on the ice bucket challenge: https://youtube/watch?v=pz_CVVQ3kns
Posted on: Thu, 28 Aug 2014 06:51:42 +0000