Olympic Gold Medal Muscle

by Nate

in Athlete Workouts, Celebrity Workouts, Workout Routines

US Bobsled Team gold medal winter Olympics

Bobsledders are the world’s alpha males, according to Jason Hartman, the strength and conditioning coordinator for the U.S. Olympic Committee. “They’re what every guy wants to see in the mirror,” he says. “Bobsledders have the physique, the power, the speed, and the agility.” They’re big and strong, but not bulky.

Justin Olsen, a former football player from San Antonio, is trying to lead the USA Bobsled Team to its first Olympic gold medal since 1948.

“I’ll be happy to come home with any medal, but I will be disappointed if it’s not gold, because I know what we’re capable of,” Olsen said. “…We’re here to win, and that’s our goal. We know if we take care of business and do our job, gold is the only thing we should walk away with.”

After taking home the crown at the 2010 World Cup in Austria, the USA team is the favorite for the gold in Vancouver.

Olsen’s Olympic training focused on developing power and speed with traditional power lifting exercises.  He trained in the gym 3 times per week, with at least 1 day of rest in between sessions.  Here is the training program he recently shared with Men’s Health.

Day One

For all exercises use a weight that is challenging on the last rep but still allows you to complete the set with perfect form.  Try to keep your rest between sets to 60 seconds.

1) Back squat – 3 sets, 10 reps
2) Bench press – 3 sets, 10 reps
3) Reverse lunge – 3 sets, 10 reps
4) Dip – 3 sets, 10 reps

Sprint – Run six 60-meter sprints, with 2 minutes rest between sprints

You may feel like this workout is not enough after one session, but remember you will be training legs 3 times in the week so there is no need to overdo it on Day 1 before you know how your legs will recover.

Day TwoSwissballrollout 300x247 Olympic Gold Medal Muscle workout routines celebrity workouts athlete workouts

1) Power clean - 4 sets, 5 reps
2) Deadlift - 3 sets, 6 reps
3) Pullup- 3 sets, 10 reps
4) Swiss Ball Rollout – 3 sets, 5 reps

Sprint – Run eight 80-meter sprints, with 2 minutes rest between sprints

The power clean is a challenging lift that builds explosive power and strength.  It is also the easiest of the Olympic lifts to perform.  If you are unsure of how to perform the exercise make sure you practice your form with a lighter weight to start.  The guys over at StrongLifts.com put together the Ultimate Beginner’s Guide to Power Cleans, which is packed with great tips and videos to help you master the move.

Day Threegoodmorning 300x247 Olympic Gold Medal Muscle workout routines celebrity workouts athlete workouts

1) Front squat - 4 sets, 5 reps
2) Military Press - 3 sets, 8 reps
3) Walking Lunge- 3 sets, 10 reps
4) Good Morning - 3 sets, 5 reps

Sprint – Run eight 100-meter sprints, with 2 minutes rest between sprints

To complete the good morning hold a bar across your back as if you were going to do a squat.  Bend at your hips with your legs straight until your torso is parallel to the floor or you feel a mild stretch in your hamstrings. You should feel this exercise throughout the entire posterior chain.  Use lighter weight until you are comfortable with the exercise so you don’t add excess stress on the lower back.

Sources: Men’s Health, American Chronicle

Comments on this entry are closed.

Previous post:

Next post: