Issue #12


by Juan Carlos Lopez

20 questions with our cover model: Julie Childs

Video Interview Cover Model: Julie Childs

Tamee Marie Interview after winning 2005 Carol Semple Figure classic

Gymnastics & Skills Pt. 1
by Linda Cusmano

Video Interview:
Ellen Partnoy

2005 NPC Nationals Experience by Alissa Carpio

Protein Intake
by Alex Galvez

Video Interview:
Corinna Frikken

Training Arms Part 2 by Kristi Wills

Back on Track
by Susan Groshek

Video Interview:
Waleska Granger

Sprint Workouts
by Misty Green

Sprint Workouts by Misty Green

Misty Green

Warm weather is just around the corner and sprinting is a great way to get your cardio workout done while enjoying the nice weather. Now, I know I said a great cardio workout but sprinting is also a great way to help shape your entire body but specifically your legs and glutes. If you doubt this, take a look at any collegiate or Olympic sprinter and tell me they don't have great physiques.
Like with any new workout, make sure to ease into the program and always allow enough recovery time. As you get more advanced, you can shorten the rest periods in between sprints. It is also very important to have a good warm up, cool down and stretch after you are done with the workout. Your muscles will tighten up and if you don't stretch you can increase your risk of pulling or straining a muscle.
Below are 4 sprinting workouts. You can choose do sprints once a week or up to 3 times per week. I don't suggest doing a sprint workout everyday because you need to allow your body time to recover.

*To help you understand how I have written the workout. 5x20 would mean you would run 20 meters or yards 5 times then go on to the next set. A 100 meter/yard is approximately the straights on a track / length of a football field.*
*Always do at least a 15 min jogging warm up before sprinting.*

Workout #1:
-5x20(1min rest after each)
-4x30(1min rest after each)
-3x40(1min rest after each)
-4x30(1min rest after each)
-3x40(1min rest after each)
-2x50(1min rest after each)
REPEAT (5 min recovery before repeating)
*For this workout you would run 20 meters/yards 5 times (1 min recovery after each 20 meters, if you need more time then take it) then run 30meters/yards 4 times…etc When you finish the 2x50 rest for 5min or longer if needed then repeat all over again.

Workout #2:
-6 x 150 *150 is approx. the straight and ½ a curve on a track(2-3 min rest after each 150)
-200 – 100 – 50 *this is a ladder, run the 200, which is a straight and full curve on a track 100 walk rest, then run the 100, 100 walk rest, then run the 50.
REPEAT (10min before repeating)

Workout # 3:
-6 x 100 (1min rest after each 100)
REPEAT (5-10min recovery before repeating)

Workout # 4:
-8x50 (1min rest after each 50)
REPEAT (5min full recovery before repeating)

Misty Green

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About the Author...

Being a competitive track star, Misty decided to compete and is very close to obtaining her pro card. She impressed many at the 2005 Emerald Cup and Jr. Nationals in Chicago. Next year she will be looking to get her pro card. Misty's track background and strong plyometric techniques have made her legs stand out from all other competitors. The article here is a classic HardFitness read so enjoy and learn.

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