Improve IPPT Score
Hill Repeats to Improve Stamina

Improve your IPPT Score.

Are you ready to take your IPPT performance to new heights? Hill repeats, a powerful training technique, can help you build leg strength, improve cardiovascular endurance, and dominate the IPPT exam. By incorporating uphill running into your workouts, whether on hilly outdoor routes or on a treadmill with incline settings, you’ll challenge your muscles and cardiovascular system in ways that lead to remarkable improvements.

The Power of Hill Repeats:

Hill repeats involve running uphill at an increased intensity, followed by recovery periods either downhill or on a flat surface. This training method engages various muscle groups, particularly the legs, helping you develop strength, power, and endurance. Hill repeats not only build muscular strength but also enhance cardiovascular fitness, making them an ideal training tool for conquering the IPPT exam. By simulating the demands of uphill running, you’ll improve your performance across all IPPT components, including running, push-ups, and sit-ups.

Mastering Proper Hill Repeat Form:

  1. Warm-up: Prior to starting your hill repeats, engage in a thorough warm-up routine to prepare your muscles and joints. This can include light jogging, dynamic stretches, and mobility exercises.

  2. Find a Suitable Hill: Locate a hill with a moderate incline that challenges you but allows you to maintain proper form. Alternatively, you can use a treadmill with incline settings to control the intensity of the uphill portion of your workout.

  3. Uphill Sprint: Begin your hill repeat by sprinting uphill at a challenging pace. Focus on driving your knees, pumping your arms, and maintaining an upright posture. Lean slightly forward to engage your glutes and activate your core.

  4. Recovery Period: Once you reach the top of the hill or complete the uphill portion on the treadmill, recover by jogging or walking downhill or on a flat surface. Use this time to catch your breath and prepare for the next repetition.

  5. Repeat: Perform a predetermined number of hill repeats, depending on your fitness level and goals. Start with a manageable number, such as 4-6 repeats, and gradually increase as you become more comfortable and stronger.

Sets and Reps Combinations:

  1. Beginner Level: Start with 4-6 hill repeats, sprinting uphill for approximately 30 seconds each time. Recover by jogging downhill for 1-2 minutes. Gradually increase the number of repeats or the duration of the uphill sprint as your fitness improves.

  2. Intermediate Level: Aim for 6-8 hill repeats, sprinting uphill for 45 seconds to 1 minute each time. Recover by jogging downhill or on a flat surface for 1-2 minutes. Adjust the intensity and duration based on your fitness level and the steepness of the hill.

  3. Advanced Level: Challenge yourself with 8-10 hill repeats, sprinting uphill for 1-2 minutes each time. Recover by jogging downhill or on a flat surface for 1-2 minutes. Adapt the variables to match your capabilities, pushing your limits with each repetition.

Impact on IPPT Performance:

Incorporating hill repeats into your IPPT training regimen yields significant benefits. Uphill running helps build leg strength, improving your running speed and endurance, which directly translates to improved performance in the IPPT running component. By conquering hills, you develop muscular power and cardiovascular endurance, enabling you to sustain higher intensities for longer durations during other IPPT components like push-ups and sit-ups. Additionally, the mental fortitude required to tackle challenging uphill segments transfers to the mental demands of the IPPT exam, helping you maintain focus and determination throughout the test.

If you are looking for additional guidance in your training, be sure to enquire for PT services. 

Book your first Gym Pod session for 50% off today! Download the App to get started on your fitness journey.

Are you friends with us yet? Connect with us on Instagram and TikTok!