Hill Power Development
Thu Nov 13 2025
Hill Power Development
Date: November 13, 2025
Time: 15:30 - 17:30
Location: Grand Rapids HS (meet at front doors)
Intensity: 7/10
Warm-Up (15-20 min)
- 15 min easy run with 4x30sec pickups
- Dynamic mobility routine
- Hill bounding prep drills
Main Workout
Hill Workout
- 8 x 45 sec hill bounds (focus on power and form)
- Walk down recovery between reps
- 4 x 30 sec steep hill sprints (90% effort)
- Easy jog down recovery
Strength Circuit
- 3 x 15 squat jumps
- 3 x 20 Russian twists
- 3 x 15 single-leg deadlifts (each)
- 3 x 30 sec side plank (each side)
Cool Down (10-15 min)
- 10 min easy run
- Stretch and core stability work
Notes
- Hydrate well before, during, and after practice
- Bring appropriate clothing layers
- Focus on quality over quantity
Equipment Needed
- Water bottle
- Appropriate training clothes
- Running shoes or ski equipment as needed
Remember: Listen to your body. Quality training beats quantity every time.