THE MOVEMENT + MUSCLE WORKOUT

Get stronger and faster with this two-part session that packs on muscle-and primes you for light-speed runs, too.

- LUKA HOCEVAR, C.S.C.S.

DIRECTIONS: This workout has two parts. When possible, do the field portion to train speed first, then hit the gym for strength; do this 3 times a week. You can also hit the field one day and train for strength on another. Either way, do the moves in order, resting 90 seconds between sets.

WARMUP

SPIDERMAN LUNGE WITH ROTATING REACH

Start in pushup position, abs and glutes tight, then step your right foot to just outside your right hand (a). Squeeze your left glute. Now lift your right hand off the ground; reach it in front of you. Trace a large circle backward with your hand, following it with your eyes as you do (b). Reverse the moves to pushup position and repeat on the other side. Do reps for 40 seconds, then rest for 20; do 3 sets.

FIELD WORK

1 10-YARD ACCELERATION

Mark off a space that's about 10 yards long. Sprint the distance as fast as you can. Walk back to the start. That's 1 rep. Do 5, aiming to run a little bit faster each time. Do 3 sets.