Need a work out plan... help if you know what ur talkin bout please!!?

Question

ok so i do track & its like my LIFE! so i want to get in shape way b4 the season starts and stay that way. i live on top of a mtn so running kind of sucks. is there anything i can do(besides running) that will help me? & i sprint, long jump, and pole vault so i need my arms & legs to be muscle again...... help!! please!!

Answer 1

Running hills is an obvious answer. Do different programs.. run for length, run for time, run at max. There's so many things to do with hills and it's beneficial for any runner, sprinter or distance. But you should really only do hill work 1-2 times a week.

Here's a good read on hill training.

http://www.runnersworld.co.uk/news/artic...

Working upper-body:

- Pushups

- Pullups, you just need a tree branch

- Yard work! Digging holes and lifting/moving rocks. It ain't pretty, but it does build muscle.

- Fill empty 1-gallon milk jugs with dirt. Homemade dumb-bells.. You can do arm curls, shoulder shrugs, upright rows, one-armed rows, reverse flies..

Take a look here for exercises & how to do them.

http://www.sport-fitness-advisor.com/dum...

Leg workouts:

- Squats. You don't even need weights, but you can use the milk jugs/dumbbells.

- Lunges.. same as the squats.

- Deadlift with the milk jugs/dumbbells.

- Calf raises.. with or without weights.

Calisthenics exercises require no weights:

http://en.wikipedia.org/wiki/Calisthenic...

Plyometrics would be good too. No equipment required, the only thing you really need is something to jump on.

http://www.sport-fitness-advisor.com/ply...

Abs:

Simple crunches and situps get the job done. Add weight to your chest (a large book) if they become too easy.

Some variations of crunches:

http://www.ifafitness.com/wttrain/abcrun...

As you can see, there's lot you can do with little or no equipment. I would really push your parents to get some dumbbells. This set at Wal-Mart would allow you to do so much more and it's only $35.

http://www.walmart.com/catalog/product.d...

Hope that helps. Good luck!

Answer 2

anything beside running!!!!!! NO, you cant not run and expect to get in shape and or improve. Mountain running is the best, try just doing 30 minute runs 4 to 5 times per week. its only 30 minutes out of your day and it will keep you in shape for track. Once yo get to track you will be working on all your speed.