I do hills twice a week on the same days i do weights and plyos
my progress is like this…10x10m for a week and half
10x20m for a week and half
10x30m for a week and half
4x4x30m 2.5/5mins for a session
3x4x40m 2.5/5mins for a session
3x6x40m 2.5/5mins for a sessionany suggestions?
Right now I'm doing hills and OLing once a week but as Barto said you have to watch volumes (although you have to do the same with flat sprinting too). I've actually found that hill sprints are a little less draining on the CNS than flat ground sprints of similar distance and intensity.
As for recommendations, it looks like you triple your volume over the first three weeks. You could probably get away with doing up to 15 x 10 initially and this would make the transition to the 30s easier / less taxing. Also, 3 x 6 x 40m is quite a bit of sprinting. That's 720m of acceleration work. That's probably twice would I'd ever attempt for acceleration development. People pull it off but I don't think I'd try….unless that's all you were going to do for the day.
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