DOWNHILL PROGRAM
- penoby53
- Apr 21
- 4 min read
It’s easy to get hyper-focused on the climbs in races with big elevation, but the downhill is almost always the bigger issue. Gravity never gives in. That pounding, aching pain with every step down—you thought it would be the uphills, and now you're side-stepping your way down each decline, checking your watch every 30 seconds to see how much farther you have to go.
The Downhill Program is designed to help you attack the declines and keep moving. It will build strength and stability, while also developing more robust and resilient connective tissue. The program will improve your running efficiency and help reduce your risk of injury. You’ll have the legs to handle the eccentric braking forces that fighting gravity demands.
How to Use the Program
I built the Downhill Program to offer options. It’s not meant to be an all-encompassing plan, but rather a supplement to whatever programming you’re currently following. There are multiple ways to use the program, depending on your needs and where you are in your training cycle. All you will need is KBs/DBs and a band or two. If you have more equipment, awesome, use what you have.
Option A
This is a great choice for an in-season athlete logging higher mileage. It provides the stimulus needed to prepare your legs for big declines without adding too much extra stress. It can also be used to supplement your current off-season training if that’s where you’re at.
Depending on your availability, you can add Day 1A and Day 2A into your current plan. Each should take around 30 minutes and won’t add significant stress to your system. If adding both days feels like too much, you can alternate: run Day 1A once a week for 6–8 weeks, then switch to Day 2A for another 6–8 weeks.
If 30 minutes is too long to add in one session, break it into blocks. For example:
Add A1 on one day,
B1 on another,
and C1 on a third day during the week.
Do this for Day 1 for 6–8 weeks, then switch to Day 2 in the same format. Pairing the B blocks with your main leg day would make the most sense.
Option B
This is ideal for athletes in the off-season or those running fewer miles. If you have two lower-body days in your current training plan, only swap out one at a time. This also works well for hybrid athletes who want to keep a robust gym schedule while continuing to run.
This version takes around 60 minutes and is meant to be a full lower-body training day within a larger program.
Insert Day 1 on your hinge/deadlift day for 6–8 weeks.
Then return to your normal hinge/deadlift routine and swap in Day 2 in place of your squat day for another 6–8 weeks.
Repeat the cycle if it continues to make sense for your goals.
Key Training Concepts
Progressive Overload
Just like with any program, progressive overload is key. Aim to increase weight, reps, or time under tension throughout the program to see real results.
Full Range Of Motion
Make sure you are working each movement through a full range of motion before you add or go up in weight. Working through a full range of motion is the best way to create strength through the entirety of each movement and a key part of reducing injury risk.
Plyometrics
Land forefoot, not toes pointed at the floor. Shoot to have a stiffer landing that helps reduce ground contact time while maintaining a quality jump, unless otherwise noted in the plan.
Tempo
Many of the movements in this program feature a controlled eccentric (lowering) phase, lasting 1–3 seconds, followed by a fast and powerful concentric (lifting) phase.
And again—jumps are always explosive off the floor.
Effort
Max Intent
For jumps and plyometrics, we want maximum intent—be as explosive and powerful off the floor as possible.
RIR (Reps in Reserve)
Most strength movements are guided by RIR. For example, 2 RIR means you should finish the set knowing you had two good reps left in the tank.
Movement Videos
Eccentric Leg Curls (Band)
Leg Extensions (Band)
If you have any questions reach out:
I.G.: eate_athletic
FB: EATE Athletics
Option A
Day One | ||||
A1 | Sets | Reps | Effort | Tempo |
Single Leg Slams | 2 | 8/8 | Max Intent | Explosive |
Single Leg Leg Extensions | 2 | 12/12 | 2 RIR | Slow Eccen., Explosive Con. |
B1 | ||||
Single Leg RDL | 3 | 8/8 | 1-3 RIR | Slow Eccen., Explosive Con. |
Drop Jumps | 3 | 12 | Max Intent | Slow |
C1 | ||||
Toe Walk Farmers Carry | 2 | :60 Sec | Slow | |
Stag Stance Pogo Leaps | 2 | 12/12 | Max Intent | Explosive |
Day Two | ||||
A2 | Sets | Reps | Effort | Tempo |
Get Ups | 2 | :30/:30 Sec | 2 RIR | Controlled Up and Down |
Weighted Hip Airplanes | 2 | 8/8 | 2 RIR | Slow |
B2 | ||||
Floating Heel B-Stance Squats | 3 | 12/12 | 1-3 RIR | Slow Eccen., Explosive Con. |
Drop Skater Hops | 3 | 10/10 | Max Intent | Explosive |
C2 | ||||
Leg Curl Eccentrics | 2 | 10/10 | 2 RIR | 3-5 Sec. Eccentric |
Deep Lunge Pulses | 2 | :30/:30 Sec |
Option B:
Day 1 | ||||
A1 | Sets | Reps | Effort | Tempo |
Single Leg RDL | 5+AMRAP | 5 | 1-2 RIR | Slow Eccen., Explosive Con. |
Drop Jumps | 5+AMRAP | 5 | Max Intent | Slow |
B1 | ||||
Toe Walk Farmers Carry | 3 | :60 Sec | Slow | |
KB/DB Sidebends | 3 | 15/15 | 1-3 RIR | Slow Ecc, Explosive Con |
C1 | ||||
Staggered Stance Pogo Jumps | 3 | 12/12 | 1-2 RIR | Explosive |
Leg Extensions | 3 | 10/10 | 1-2 RIR | Slow Eccen., Explosive Con. |
Weighted Hip Airplanes | 3 | 8/8 | 1-2 RIR | Slow |
Day 2 | ||||
A2 | Sets | Reps | Effort | Tempo |
B-Stance Squats | 5+AMRAP | 5 | 1-2 RIR | Slow Eccen., Explosive Con. |
Drop Skater Hops | 6 | 5/5 | Max Intent | Explosive |
B2 | ||||
Single Leg Ball Slams | 3 | 10/10 | Max Intent | Explosive |
Palloff Press | 3 | 12/12 | 1-3 RIR | Slow |
C2 | ||||
Get Ups | 3 | :45/:45 Sec | Controlled Up and Down | |
Deep Lunge Pulses | 3 | 1-2 RIR | Controlled Pulses | |
Leg Curl Eccentric | 3 | 1-2 RIR | 3-5 Sec. Eccentric |
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