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Hill Repeats (HR)
 
From: FM 7-22 October 2012
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HILL REPEATS

Hill repeats are an effective means of developing explosive leg strength, speed and anaerobic endurance. Both uphill and downhill running intervals are important. Uphill repeats build leg strength, power, and anaerobic endurance, while downhill repeats improve speed though rapid leg turn-over and releasing neural inhibitions. The intensity and duration of the repetitions will depend on the characteristics of the hill. The PRT leader designates the number of repetitions and signals the start of each group or individual. Hill repeats should not be conducted under load. Refer to Table 10-2 for endurance and mobility activities, prescriptions of intensity, duration, and volume within the toughening and sustaining phases. In addition, Chapter 5, Planning Considerations, provides the template for commanders and PRT leaders to implement endurance and mobility activities into their PRT programs.

UPHILL REPEATS

A short, steep hill is ideal for explosive uphill efforts of 15-20 seconds sprinting up 40-60 yards and 60-90 seconds walking back down for 6 to 10 repetitions. On uphill repeats, lean slightly forward without bending at the waist. On steep hills, the knees will need to rise higher than normal to permit a full stride. Refer to Table 10-2 for endurance and mobility activities, prescriptions of intensity, duration, and volume within the toughening and sustaining phases. In addition, Chapter 5, provides the template for commanders and PRT leaders to implement endurance and mobility activities into their PRT programs.

DOWNHILL REPEATS

Long, gentle slopes are best for improving speed through downhill repeats. Downhill repeats are performed at a high intensity of 15-20 seconds of downhill sprinting (near maximal effort) with rest intervals consisting of walking back up the hill for 60-90 seconds for 6 to 10 repetitions. It is important to maintain good form during HR, especially when running downhill. Refer to Table 10-2 for endurance and mobility activities, prescriptions of intensity, duration, and volume within the toughening and sustaining phases. In addition, Chapter 5, provides the template for commanders and PRT leaders to implement endurance and mobility activities into their PRT programs.

 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
ArmyPRT.com is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
 
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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