kaburns1214 and UHCoog's Mentor Group-Closed (Page 72)

I have a sprint this weekend.  650m OWS, 18mi bike, 5K run.

Insanity is designed to be a total body workout with the intent of getting people into shape in a very generalized sense.  Much like Crossfit or P90 it is a jack of all trades type of workout.  It appears to me that you are using it to enhance your endurance sports performance.  This is not the intent of the program and there are programs out there that have your goals as a target.  Check out some of Ben Greenfield's stuff if you're convinced strength training is the route to go.  Plus doing "system" regiments in a way not prescribed is always a bad idea.

Honestly the best way to strengthen your muscles for hills is to go run or ride hills over and over again.  From a scientific stand point the muscle fibers you utilize to do traditional strength training or Insanity play a very small role in running or cycling.  Traditional forms of strength training utilize type IIa muscles primarily and some IIx.  These have few mitochondria and produce lactic acid very quickly.  They are very powerful and explosive.  Endurance sports utilizes primarily type I muscles with very little recruitment of type IIx.  These basically hold the opposite properties (lots of mitochondria, slower to produce lactic acid, etc).

I saw this and got a chuckle when thinking about it out of context.  I've never run a marathon, but part of me thinks that insanity is not only compatible with marathon training, it's necessary!