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So its pouring right now, and Im not allowed to go running. I wanna do something that has the same effect as a hill workout, but indoors. Is there anything I could do?

hey

do you have a place to pull a sled???

25 kilo... pull 40/50 meters down and back... then run 50 meters without the sled.. down and back...

we normally do 3/4 sets... sometimes we pick up the pole with or without the sled.. use lighter weight if you pull the sled with the pole carry...

dj

Stairs?

dj wrote:hey

do you have a place to pull a sled???

25 kilo... pull 40/50 meters down and back... then run 50 meters without the sled.. down and back...

we normally do 3/4 sets... sometimes we pick up the pole with or without the sled.. use lighter weight if you pull the sled with the pole carry...

dj

25 kilos??? why so much. wouldn't it be more effecting and less pounding on your body to do about 35 lbs and keep the speed faster and the technique better?

For the metric challenged - like me ...

25 kilos = 55.1 lbs

35 lbs = 15.9 kilos

At least I know that 50 metres is roughly 55 yards.

hey

actually it should be 25 lbs... i just got lost in my new world of meters and not lbs..

i think i posted a 6 week "sprint' program that lowered the weight each week so the speed could be faster.. 25-20-15-10-5-0

it was a replacement workout to Jim Bush's hill workout at UCLA....

dj

pull "tires" if you don't have a sled...

ps.. Hartwig!

the sled forces you to run correctly... if you have the correct weight..

that sounds more like it. ive been doing all mine with a 25lb weight and i guess the sled itself weights 5-10 lbs. I really like it, it def forces more correct technique on you!

I actually have a sled and weights I can use. Thanks guys!

We did some testing on sled pulls. I like them a lot, but I feel like coaches end up putting way too much weight on the sled to be productive the way that it should be. We did some timing analysis and found that most of the guys (college age ranging from 15' to 17' 6" vaulters) really should only pull the sled itself (as it weighs 10kg). Based on numbers from various sources as to how much the resistance should infact slow you down (between 5 and 10%), the sled alone was enough weight to slow the guys' top speed down by almost 10 percent!

Sleds good.. lots of weight... not so good (my thought anyway...)

good morning

a lot of weight is not good... i suggest you do the 6 week program... each week "losing" 5 lbs.. do the sled 50 meters down and back without the pole and the down and back without the sled, with the pole..

you will be surprised how much better you will run even on the runway..

dj

A good alternative to a sledge, is a tire (no rim). We have a selection of 13-16". The length of the attached rope have a slight effect on the resistance (short rope means less friction). We use a pair of bicycle tubes as a harness (crossed over the chest), instead of a belt, to avoid leaning over from the waist up.

We also carry the tire overhead while doing lunges or high knees (walking) on the way back. Great for core stability.

golfdane wrote:A good alternative to a sledge, is a tire (no rim). We have a selection of 13-16". The length of the attached rope have a slight effect on the resistance (short rope means less friction). We use a pair of bicycle tubes as a harness (crossed over the chest), instead of a belt, to avoid leaning over from the waist up.

We also carry the tire overhead while doing lunges or high knees (walking) on the way back. Great for core stability.

i like the idea of carrying the tire over head for lunges.. i'm going to have to try that