Set	reps	intensity	Tempo	Rest
1	1	30%	controlled	1:00 min
2	1	60%	fast	1:00 min
3	1	80%	fast	1:00 min
4	1	100%	explosive	1:00 min
5	1	100%	explosive	1:00 min
6	1	100%	explosive	1:00 min
7	1	100%	explosive	1:00 min
8	1	100%	explosive	1:00 min

H.I.I.T. Hill Sprints

Workout

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

H.I.I.T. Hill Sprints

Warm-Up Blocks

Dynamic Warm-Up
Horizontal Loading

Dynamic Warm-Up

LAR
Stretch – Arm Circles

Set	Reps
1	20 Each Arm

ULT
Toe Touch Progression

Set	Reps	Tempo
1	5 Reps Per Progression	Controlled

UMT
Prone T-Spine Rotation

Set	Reps
1	10 Each Side (Alternating)

ULT
Forward/Backward Leg Swings

This is where you can check for tight PSAOS. If the swing isn't smooth on the backwards swing, do phasic shakes and psoas stretch and try it again.

Set	Time
1	30 Seconds Per Leg h:m:s

Workout Blocks

H.I.I.T. Hill Sprints
Horizontal Loading

H.I.I.T. Hill Sprints:
Find a safe hill with a moderate incline to train on. Time from bottom to top at 100% speed/effort should be roughly ~30 seconds. Rest time will be 1:00 minute while walking down the hill at a comfortable pace. Repeat for 5 working sets.

ULT
HIIT Hill Sprints

Sprint Up a hill, walk down. Rest a minimum of 1 min between sets. Add longer rest periods as fatigue sets in.

Set	Reps	Intensity	Tempo	Rest
1	1	30% RPE	Controlled	1:00 min (h:m:s)
2	1	60% RPE	Fast	1:00 min (h:m:s)
3	1	80% RPE	Fast	1:00 min (h:m:s)
4	1	100% RPE	Explosive	1:00 min (h:m:s)
5	1	100% RPE	Explosive	1:00 min (h:m:s)
6	1	100% RPE	Explosive	1:00 min (h:m:s)
7	1	100% RPE	Explosive	1:00 min (h:m:s)
8	1	100% RPE	Explosive	1:00 min (h:m:s)

Warm-Up Blocks

Dynamic Warm-Up Horizontal Loading

LAR Stretch – Arm Circles

ULT Toe Touch Progression

UMT Prone T-Spine Rotation

ULT Forward/Backward Leg Swings