PUBLIC MARKS from figerrific with tag workouts

Smart weight-training for sports No matter what your sport is, the ability to bench 280 doesn't mean you'll have a huge game. Smart weight training for sports means working several muscles at a time, instead of training them individually. Here are some weight-room moves that will help you build muscle, burn fat, and improve your athletic performance.

Build explosive power with these workout tricks In the homestretch of a 10-K, do you resemble a streaking cheetah or the frail, sickly zebra that always gets chomped in PBS documentaries? Twice a week, substitute 15 minutes of your regular running with these plyometric "shock-training" moves that'll teach your muscles to contract faster and with greater force. Building more powerful legs will improve your running economy, says Craig Ballantyne, C.S.C.S., a trainer in Canada. You'll be able to run faster with less effort, and have more left over to tackle hills.

Full-body fitness in four simple moves The continuous flow of this routine improves overall fitness -- and holding a weight plate strengthens your grip. Choose a plate that's heavy enough so it's challenging but still allows you to perform the exercises with proper form. Do these in succession without rest. Break after the last exercise, then repeat the circuit twice more.

For better flexibility, performance, and injury prevention