Build muscles quickly. Get the Olympic sprinter’s build with this workout.
Everyone dreams of winning Olympic gold. Unfortunately, we can’t give you a medal, but we’ve got a workout that will turn you into an athlete of your own design. That’s right, you’ll be faster, stronger and as ripped as a 100m runner. Here’s your turbo-charged training plan.
Most training plans focus on achieving one goal and the solution calls for moving heavy weights regularly. This plan is a little different as it focuses on explosive speed and power, core strength and stability in movement. All three are necessary for athletic glory, and the benefits for you are an increased metabolism, improved balance and a rock-hard physique. Not only will your explosive speed and power improve exponentially, but you will be in more control of your body when moving at speed. Combine the athletes’ workout on the next page with a decent warm-up routine (skipping for five to 10 minutes, or 10 minutes on the rowing machine) and some core exercises. Begin each session with a proper warm-up and some core moves. Then do the exercises specified as supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets..
Push-up: Assume the classic push-up position, with legs straight and hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can.
Pull-up: Grab a chin-up bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.
Dumbbell Snatch: Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for five reps with each arm.
Cable Single-arm Row: Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Then resist the weight as you return your arms to the starting position. Do 10 reps with each arm.
Dumbbell Squat: Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees and lower your body until your thighs are at least parallel to the floor. Push back up. Do eight to 12 reps.
Physio-ball Hamstring Curl: Lie on the floor with your ankles on a physio ball, arms at your sides. Raise your hips so your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out. Do 12 reps.
Dumbbell Step-up: Holding heavy weights at your sides, lift one foot and place it on a bench. Then push your body up until your weight-bearing leg is straight and your other foot hangs off the bench. Return to the starting position. Do 10 reps with each leg.
Dumbbell Calf Raise: Hold a dumbbell in your left hand and stand on your left foot. Rest the instep of your right foot across the back of your left ankle. Hold onto something for balance. Rise on your toes as high as you can. Do 12 reps with one leg before repeating with the other leg.