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 offers practical training strategies you can implement right away. This summary covers the key takeaways; refer to the full video for detailed 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 (such as Pikes Peak’s ≈26 mi and 7,000 ft elevation) while wearing 3 lb ankle weights on each leg to build ankle-flexor strength.
• Training under load: Adding weight and attacking steep terrain conditions your body to handle race efforts with greater ease.
• Three-year progression: Consistent resistance work—progressing from weighted vests to ankle weights—creates the foundation for faster uphill running.

Workout Example:

1. Warm‑up: Start with 5‑10 minutes at easy pace, focusing on ankle activation and foot strike quality.
2. Weighted mountain run: Cover 26 miles (or another suitable climbing route) in 3 lb ankle weights per leg. Concentrate on:
   • Quick, forceful ankle drive off the ground.
   • Keeping your cadence steady with minimal ground contact.
   • Maintaining upright posture and economical foot mechanics.
3. Cool‑down: Finish with 5‑10 minutes of easy running, then stretch your calves, hamstrings, and hips.

Tip: If 3 lb feels like too much initially, start with 1 lb per ankle and increase as your ankle strength builds.

Closing Note: Scale this workout to your current fitness and distance ability. Adjust the load and distance in the Pacing app, then notice how the added strength pays off on your toughest climbs. Train well.

References

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