The Best Time to Do Hill and Sand Training for Athletes

In a Nutshell: The best time for hill and sand training is during the offseason to minimize injury risks.


  • Hill and sand training should be conducted exclusively in the offseason to prevent injury risks during competitive periods.
  • Timing is crucial; start hill and sand training only after foundational mobility exercises and initial powerlifting phases.
  • Progressive integration of hill and sand training into routines is recommended for balanced and effective workouts.

When is the Best Time to Do Hill and Sand Training?

“Training smart is just as important as training hard,” emphasizes Coach Paul Alferez, a seasoned athletic-based training and personal training expert. 

Alferez sheds light on the best time for hill and sand training for athletes, offering insights that could redefine training regimens.

Understanding Hill and Sand Training

Alferez begins by categorizing hill and sand training as strength training, distinct yet vital in an athlete’s routine. 

He underlines the importance of proper programming, stressing that a well-structured regimen is paramount to prevent injury and ensure progressive development. 

Unlike flat-land exercises, hill and sand training introduces unique challenges with every step, necessitating careful planning and execution.

The Significance of Timing in Training

Delving deeper, Alferez discusses the crucial role of timing in hill and sand training. 

He compares this training to powerlifting and athletic-based training phases, emphasizing the necessity of starting with foundational mobility exercises. 

This approach ensures that athletes’ bodies are adequately prepared and reduces the risk of injury from jumping too quickly into intense routines.

Offseason: The Optimal Time for Rigorous Training

Alferez advocates for conducting hill and sand training exclusively in the offseason. 

He warns against incorporating these exercises during the regular season or close to tournaments, as it significantly increases the risk of injury. 

Alferez recalls witnessing athletes suffering season-ending injuries due to inappropriate timing of hill training, emphasizing the dangers of such practices during competitive periods.

Progressive Approach to Hill and Sand Training

In his years of experience, especially with Phase One Sports in Hawaii, Alferez has developed a progressive approach to hill and sand training. 

He advises starting these routines only after the initial powerlifting phase in the offseason and gradually integrating them into the schedule. 

Alferez also recommends alternating hill and sand training with other forms of exercise, such as explosive water training, to avoid overexertion and provide a balanced workout.

Personal Experience: A Lesson in Caution

Reflecting on his personal experiences, Alferez shares how his injury from overtraining in the sand during his college years taught him the importance of moderation and knowledgeable guidance. 

This experience shapes his current approach, where he emphasizes the necessity of progression and proper recovery to prevent similar injuries in athletes under his coaching.

Alferez’s approach to hill and sand training underscores the importance of strategic planning and timing in athlete development. By adhering to these principles, athletes and coaches can optimize training benefits while minimizing the risks, leading to better performance and longevity in sports.

Related Articles

- Advertisement -spot_img