barefoot running hill sprints

Today with the sun beating down, it was a great opportunity to score some training in preparation for my Thai boxing training trip in Thailand. So I left the house wearing just my barefoot running shoes, shorts and a heart rate strap (and some factor 50 sun-lotion – yes, I’m that pastey skinned).

My objective was power interval training using a VERY steep 30-metre hill near my home. The session consisted of a series of 5x 100% effort hill sprints (each lasting about 8-seconds) with a 2-min rest between successive sprints.

This method increases the rate that your alactic system regenerates ATP (energy for muscular activity) by increasing the amount of enzymes involved in energy production. This complements the strength and power weight training carried out in the gym, by focusing on energy supply for this type of powerful muscular contraction.

I repeated this 5x sprint series twice before moving onto some standard aerobic running, employing 3x 5-min pose running intervals in my new barefoot running shoes. Still unaccustomed to pose running, my calves told me it was time to rest and I headed home for breakfast – encrusted with summertime bugs that had become trapped on my sun-lotion/sweat soaked body. Muay Thai bagwork tonight – in a sweatsuit of course. I should be good to go from day 1 in Thailand’s humidity!

Further Resources

Heads up, here’s your chance to save money and work with me on your fight performance…

Right now, I’ve got two great deals open until the end of the year, so you’ll need to act fast!

Muay Thai Strength and Conditioning Accelerator Program

First, to get your S&C off the ground, buy one Muay Thai S&C Accelerator program, and get another 50% off here!

Heavy Hitters Barebones

Or, if you want a complete Muay Thai S&C program for £200 less, join Heavy Hitters Barebones right now, here!

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

Follow Don Heatrick on Instagram: https://www.instagram.com/donheatrick/

Donate
Want to help us invest even more in providing free content? …You can donate here

FREE VIDEO COURSE | THE SCIENCE OF BUILDING CHAMPIONS

The Science of Building Champions video series
The science of building a Muay Thai champion’s strength & conditioning, which results in…
  • Fastest possible short-term progress
  • Maximum long-term progress
  • More efficient movement patterns
  • Better technique
  • Relentless endurance (never gas out)
  • Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
  • Free up more time for technical training AND life!
  • The Optimum 12-Week Fight Camp
GET INSTANT ACCESS NOW!