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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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26.08.2010 |
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Sprint training works better on a hill
Running on flat surfaces is not the optimal way to develop your sprinting capacity. You’ll develop your explosive speed faster if you train on a hill, the Athenian sports scientist Giorgos Paradisis discovered five years ago.
In 2006 Paradisis published the results of an experiment involving 35 male students. The students in the control group [C] did no training for the 6 weeks the experiment lasted. The other students trained 3 times a week, running a distance of 80 metres 6-8 times. The students rested for 10 minutes between sprints.
Some of the students only trained uphill [U]. Others trained only downhill [D]. Yet another group trained on the horizontal [H], and the last group trained both uphill and downhill [U+D].
Paradisis used an artificial hill for the training, shown above. To give you an idea: the test subjects in the U+D group ran from left to right and covered a total distance of 80 metres. The uphill and downhill slopes of the hill had a gradient of 3 degrees.
At the end of the 6 weeks, the maximum speed [MRS] the students developed had increased most in the U+D group. This was mainly because the students had increased the number of steps per second they could take. Their step rate [SR] had increased.
Paradisis suspects that the sudden transition from uphill to downhill running is the main factor in the success of the U+D training.
"During uphill running, participants experienced a resistive stimulus,
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