Adding track workouts are a good way to introduce some variety and get some definition in your legs; a great way to prepare for your next figure competition. As with any program, it’s best to start slow and work your way up to the more intense programs. For beginners, a run/walk program would be best. As you increase your endurance, incorporate sprints, plyometrics, etc. Don’t forget to stretch and fuel your body.
Below is an example of a track workout to get your heart beating and body sweating. It is not recommended to do all the exercises in a single day. Pick 3-4 and mix it up.
- Sprints: Sprint the length of the track and walk the corners – repeat this for 5 laps.
- Lateral Shuffles: Turn to your side in a squat position, step out to the side and shuffle down 25 steps, turn around and return to the starting position for 25 shuffles on the opposite leg. Do this for 5 sets.
- Plyometrics (2 sets of each jump – 15 times)
- Lunge Jump – Starting for a lunge position, jump up and alternate legs. Repeat. Pay special attention to your knee position when landing.
- Squat Jump – Jump up and return to a squat position. Keep knees and toes parallel during your jump.
- Tuck Jumps – Holding your arms out level with your chest, jump and bring your knees up to your hands while keeping your back straight.
- Bleachers – Run up a set of bleachers as fast as possible. Run down slowly for recovery and repeat 4 times.
- Jump Rope Intervals – 3 minute jump rope intervals with a 45 second recovery. Repeat for 15 minutes.
- Ladders – On a football field, start at the end zone, sprint 10 yards, sprint back to end zone, sprint 20 yards, return to end zone, sprint 30 yards, return to end zone, continue to 50 yard line. 1 minute recovery. Repeat for 3 sets.
- Fartlek Run – Jog for 2 minutes, sprint 40 steps, repeat for 15 minutes.