The system involves alternating between high-intensity (hot) and low-intensity (cool) training sessions in a wave-like pattern that demands different levels of the central nervous system. Hot sessions are separated by 48 hours and are used to develop movements, activities, or qualities that require…

Hill sprints are a popular training method among coaches and athletes looking to improve their speed and form. According to a study conducted by Delaney et al. (2021), running on hills with inclines ranging between 5-18% or 3-10 degrees, over distances of 10-30m, can decrease running speed (velocity) by up to 25%. This reduction in speed allows athletes to