[Matt Cooper]

Adding more ME sessions to my training and wondered if mixing bounding and sprints into the same session would be beneficial or just use one technique?

Eg
30° Slope
1 x 10 second sprint
1 x 10 second bounding
Repeat for total of 10 reps.

My goal is to improve rate of climb for a FKT attempt (running) and improve my general strength for mountaineering.

Topic

[Anonymous]

Anonymous on January 20, 2022 at 9:51 pm #62418

Matt:

Good idea. I have done just this kind of thing for XC skiers (bounding) and runners (sprint run) and with David Goettler.

Here is a video of David doing one of these on the ski jump in run in Chamonix. https://uphillathlete.com/6119-2/

You could certainly mix in bounding and running in the same workout. With these workouts I like a long rest between the efforts. So 10-12 sec then easy walk back down the hill start with 3 min rest. Then progress to 2 min and 3 min and finally 30sec (you need a continuous hill for this short rest). This starts a power workout and ends as a power-endurance workout. Very effective for improving uphill running speed when combined with a high volume of aerobic uphill. Do this in the early weeks. When you get closer to the VK race drop these and include longer more aerobic intervals 1x/week and 1x/week hill sprint workout with long rests.

I hope this helps.
Scott