How do we use hills in the program? Within most people’s training we cover a hill session every 14 days but this depends on the stage of the block and what the athlete needs. When I look at someone’s physical characteristics and their response to training we can tweak different styles of a hill session to build up their weaknesses. A.) Some people need to work on their raw power = 6-10 x 8-20s near max effort off long recovery with moderate gradient. B.) Others lack speed endurance and an under

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