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Old 05-09-2010, 06:14 PM   #5
Kevin Scott
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Join Date: Feb 2010
Posts: 12
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I haven't really been doing hill sprints. I have been doing a strongman metcon type day on saturdays a lot of weeks with tire flips, sled drags, sandbag work, and sledge hammer stuff. I have a pretty good sprint program but didn't know if it was better to sprint stuff or couplet/triplet metcons. I'll post the sprint program below. I got it a long time ago from a guy called Taku and many people have enjoyed it.

Week 1
Monday & Friday:
10 X 20 seconds work + 10 seconds recovery.
Wednesday:
5 X 30 seconds work + 60 seconds recovery. 3 X 20 seconds work + 40 seconds recovery. 2 X 10 seconds work + 30 seconds recovery.

Week 2
Monday & Friday:
10 X 20 seconds work + 10 seconds recovery.
Wednesday:
5 X 30 seconds work + 60 seconds recovery. 5 X 20 seconds work + 40 seconds recovery. 5 X 10 seconds work + 30 seconds recovery.

Week 3
Monday & Friday:
10 X 20 seconds work + 10 seconds recovery.
Wednesday:
5 X 30 seconds work + 60 seconds recovery. 5 X 20 seconds work + 40 seconds recovery. 10 X 10 seconds work + 30 seconds recovery.

Week 4

Monday:
5 X 30 seconds work + 60 seconds recovery. 5 X 20 seconds work + 40 seconds recovery. 5 X 10 seconds work + 30 seconds recovery.
Wednesday:
4 X 30 seconds work + 60 seconds recovery. 6 X 20 seconds work + 40 seconds recovery. 10 X 10 seconds work + 30 seconds recovery.
Friday:
5 X 30 seconds work + 60 seconds recovery. 8 X 20 seconds work + 40 seconds recovery 12 X 10 seconds work + 30 seconds recovery.
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