Incline Treadmill Walk
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Cardio Machine
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Calves, Trunk
Movement pattern
Uphill Locomotion
Training goal
Conditioning
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build aerobic base with minimal joint stress.
How it fits the system. A beginner-level uphill locomotion entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Calves, Trunk
Movement pattern
Uphill Locomotion
Equipment
Cardio Machine
Difficulty
Beginner
How to Perform
- Set the treadmill to a steep incline and a moderate walking speed.
- Stand tall and let go of the handrails.
- Walk with a full stride and a strong push through the back foot.
- Keep the trunk upright rather than leaning on the belt.
- Breathe through the nose where possible to control intensity.
- Continue for the prescribed time.
Coaching Cues
- Do not hold the handrails.
- Stand tall rather than leaning forward.
- Push through the whole foot on each step.
Common Mistakes
- Hanging onto the rails and reducing the work.
- Taking tiny, shuffling steps.
- Setting a speed you cannot walk without holding on.
Progressions & Regressions
Progressions
Increase incline, speed, duration or add a weighted vest.
Regressions
Reduce incline and duration.
When to Use It
When to use
For aerobic base building and active recovery.
When not to use
Rarely contraindicated.
Programming
20 to 45 minutes at a conversational effort.
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