What is the Prison Industrial Complex? The Prison Industrial Complex, or PIC, is a trend that has developed over recent decades in which the state and federal government turns the managing of some of its prisons over to private corporations.
Tips. 1  There are many bodyweight exercises that you can do, for example: pushups, bodyweight squats, lunges, bridges, planks, or even go out for a short run.  If your hotel room doesn't have a workout facility and you forget to bring a set of dumbbells, you can use bottles of water as an effective substitute.
Step 2. Run sprint drills for the distances of 100 meters, 200 meters and 400 meters; conditioning with sprints will help you gain speed as you get used to consistently running short distances.Step 3.echnique. Practice running the 100-meter sprint while focusing on the correct form to train your body to run properly in the race. Perform these drills at a high intensity each practice, or five times a week, to increase speed through proper form.