In a study done in 2012, researchers found that training at a 10 - 20incline on a treadmill going 7 - 12mph increased your acceleration and speed just as much as weighted sled would!
Here is the workout
1. Warm up
- Speed: 3.2mph - walk
- Incline: 0%
2. Sprint Session
- Speed: 7.0mph
- Incline: 7.0%
- 3 reps @30 seconds
- Rest 30 seconds between
3. Sprint #2
- Speed: 10.0mph
- Incline: 10.0%
- 3 Reps @ 20 seconds
- Rest 45 seconds between
4. Sprint #3
- Speed: 12.0mph
- Incline: 15%
- 3 reps @ 10 seconds
- Rest 90 seconds
5. Sprint #4
- Speed: 12.0mph
- Incline: 0%
- 2 reps @ 10 seconds
- Rest 90 seconds in between
On the last sprint #4 you will feel like you are going to fall forward. Don't worry just grab the handles and keep churning your legs
Do this workout 2x a week if you cannot get on a track or you need a great hill workout!
