BITTINGER PERFORMANCE INSTITUTE AND ELM GROVE ATHLETICS

BITTINGER PERFORMANCE INSTITUTE AND ELM GROVE ATHLETICS

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Bittinger Preformance Institue is a comprehensive site that allows you to find updated information to lead you to a happy and heaither new you. You can find training tips, nutrition advice, product reviews, and personal opinions that will help you achieve your goals.

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Saturday, December 26, 2009

EXERCISE OF THE WEEK



UPHILL AND DOWNHILL RUNNING
We are going to discuss Uphill and Downhill running in this weeks post. These exercises when added to you running or fitness plans can help you add strength to your Hamstrings, Quads, Glutes and Core muscles. As shown in these pictures doing them in the snow helps your endurance and muscle strength even more!!

Uphill Running


Find a short hill that takes you about 10 seconds to run up when you are first adding this to you plan. Take your normal Stride just becuase you are running up hill don't over or under stride. Also make sure you are not landing on the toes of the feet, you should be landing on the balls of the foot. So the impact is lessoned protecting your joints. Your arms help propel you up the hill but make sure that the swing doesn't go above your shoulders or lower that you waist band. Sprint up the hill 2-3 sets of 4-6 reps. Make sure to have proper recovery by walking back to the bottom of the hill and repeating. After completeing the set amount of reps rest 30 -60 seconds and the advance to the next exercise.


Down hill Running

Use the same hill you used for your uphill running. This time sprint down the hill and walk back to the top. Same as with uphill running you don't want to over or under stride when running down the hill. Keep you normal stride this will help you conserve energy for your workout. Your form should be uniform and clean meaning no flaling arms or legs becuase this takes more energy from your body. You should be landing on the ball of each foot. The arms should be right by your side, bent at a 90 degree angle not going any higher then you shoulder and any lower than you waist band. Sprint down the hill 2-3 set of 4-6 reps. Resting between each by walking back to the top.
These sprints should not be any harder than 6-7 on a scale of 10.

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