Editor’s Note: The following has been updated to reflect the correct spelling of Beech Hill in Durham, N.H.
This week, Muffy Ritz, founder and head coach of the VAMPS women’s masters group in Sun Valley, Idaho, leads us through the Vamps Hill Workout, which she adopted from the University of New Hampshire’s Beech Hill climb. According to Ritz, UNH grads Sarah Walker McLaughlin and Eva Pregitzer Turzian (UNH Graduates) brought the workout West with them.
Ritz likes it because all you need is a hill with one minute or more of climbing. She has her athletes do the 45-minute workout about once a month up their local ski hill, Dollar Mountain.
“The workout incorporates 3 different Training levels (easy/medium/hard) as well as endurance and power,” she explained in an email. “It also utilizes 3 separate techniques (hill walking, moosehoofing and hill bounding) in one workout.”
The Workout: Vamps Hill Workout (a non-stop effort incorporating hill walking, moosehoofing (bounding lite) and hill bounding)
Need: A moderately steep Hill that is at least 1-minute long and wide enough for all three techniques at once, not just a road. Participants should have bounding poles and water.
Setup: 3 sections marked by cones, including a 1-minute hill walk, 1-minute moosehoof, and 30-second hill-bounding, with space for recovery in between, plus a start and finish. The coach should time themselves on each section and drop the cones where appropriate. The walking to the next section (recovery) should take a bit longer than the working section. It just depends on how it is set up.
Warm-up: Walk the course while coach demonstrates proper technique where indicated in each section.
Get Going: Start with one of the sections (marked by cones) hill walk, moosehoof or hill bound and recover by walking or jogging over to the next section, then the next, and back to the start.
- The workout is continuous for 45 minutes.
- Each loop is about 5 minutes long so seven to eight laps can be completed. It is cumulative and it whoops you by the end.
- Pick a place on course to leave water bottles etc. to drink every lap if necessary.
Cool down: Walk out and stretching