Ankle-Weight Power Hills

Workout - Ankle-Weight Power Hills

• 10min @ 6'15''/km
• 5 lots of:
  • 1min @ 4'00''/km
  • 2min rest
• 10min @ 7'00''/km

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Intro: Seth James DeMoor’s video on power development has practical training strategies you can use right away. The key takeaways are below. Watch the full video for context and demonstrations.

Key points:

• Power focus: generate explosive uphill drive by channeling ground reaction force and rotational torque through the knee and ankle.
• Ankle-weight training: run long climbs (Pikes Peak’s ≈26 mi and 7,000 ft of elevation) wearing 3 lb ankle weights on each leg to build ankle-flexor strength.
• Training under load: added weight on steep terrain conditions the body to handle race efforts with more ease.
• Three-year progression: consistent resistance work, from weighted vests to ankle weights, builds the base for faster uphill running.

Workout example:

1. Warm-up: 5 to 10 minutes easy, focused on ankle activation and foot strike quality.
2. Weighted mountain run: 26 miles (or another suitable climbing route) in 3 lb ankle weights per leg. Focus on:
   • Quick, forceful ankle drive off the ground.
   • Steady cadence with minimal ground contact.
   • Upright posture and economical foot mechanics.
3. Cool-down: 5 to 10 minutes easy running. Stretch calves, hamstrings, and hips.

Tip: if 3 lb feels like too much, start with 1 lb per ankle and build up.

Closing note: scale this workout to your fitness and distance. Adjust the load and distance in the Pacing app.

References

• How I work on POWER - YouTube (YouTube Video)