Off-Season Workout: Hill Mixer

Runner going up a grass hill
January 20, 2017

Brad Seng



Off-season and early base training is an excellent time to mix things up a bit with your training while focusing on proper form/technique and muscular endurance. One of my favorite run sessions to do this time of year is a strength-based session with varied patterns of movement.

**Hill Mixer**

**Total duration:** 45-60 minutes

1. **Activation exercises to engage muscle groups:** Perform 6-8 total reps of knee hugs, lateral lunges, backward lunge w/twist, body squats, etc.
2. **Warm-up:** Begin with 15 minutes of easy jogging, gradually building pace to the top of zone 2 heart rate/RPE 3-5. Follow with 4 sets of 20-second strides to elevate heart rate, interspersed with light stretching.

3. **Main set:** Perform 3-5 sets of 3-minute continuous circuits on a short hill (20 meters) with a modest incline. Effort on these bouts should be MODERATE/RPE 4-7. Take a 90-second recovery interval by walking around, shaking out the legs, and doing light stretching. Grass or dirt trails are ideal. For each consecutive 3-minute round, start with the next movement. Focus on quick feet, being "springy," and maintaining good posture. Keep hips & torso square with the lateral movements!
   - Bound up/easy jog down
   - Run backwards up/easy jog down
   - Lateral shuffle with left leg leading up/easy jog down
   - Lateral shuffle with right leg leading up/easy jog down
   - Run up/easy jog down

4. **Cool down:** Conclude with easy jogging for the remainder of the time.

Coach Brad says, "Happy Training!" He knows that getting to the next level in triathlon is often a matter of knowing when to push limits and when to pull back. A breakthrough can also be as simple as working on your mindset, fueling your success with sound mental strategies! He has coached a wide variety of athletes over the past 10 years, and I can tell you this: while there's no substitute for consistent training and proper nutrition, a strong fitness base is just one part of the equation!

Coach Brad Seng enjoys working with athletes of all abilities who set a variety of personal goals. He understands difficult training days. Challenging days and subpar workouts are inevitably part of the triathlon landscape, as are the times when you’re feeling great and everything clicks. He believes there are lessons to be learned from experiencing both. Sometimes having to fight for a workout is just what’s needed to achieve an important breakthrough in mental conditioning.  

Coach Brad is a USA Triathlon Certified Level II, USA Triathlon Certified Youth & Junior, Training Peaks Level 2 Certified Coach and NESTA Certified Sports Nutritionist (National Exercise and Sports Trainers Association).

schedule a call