There is a reason why a select few people champion their way to the Olympics: the training is grueling; both mentally and physically. Many spend years honing their craft. Some spend decades and won’t settle for anything less than a gold medal wrapped around their necks and a podium beneath their feet.
So, what goes into the day to day training of these athletes? Better yet, what are some of the movements that make up their regimen that anyone can tackle in their workout? I did some digging and uncovered a few great workout options from a few inspiring individuals.
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Train Like the Best: Try These 4 Simple Workouts Inspired By Real Olympians
1) Gus Kenworthy – Freestyle Skiing
When he’s not on the slopes, you can find Gus at the squat rack or bench press at his local gym. During his 1-2 hours a day, 6 days a week at the gym, he’ll focus on 4 simple exercises:
– Back squats: 3 sets, 10-15 reps
– Leg press: 3 sets, 10-15 reps
– Calf raises: 3 sets, 10-15 reps
– Sissy squats: 3 sets, 10-15 reps
Fun fact: His favorite cross training workout has always been the trampoline! You know his killer moves on skis? He learned many of them while jumping on the trampoline.
2) Meghan Duggan – Women’s Ice Hockey Team
Massachusetts native and no stranger to the ice, Megan Duggan trains anywhere between 2 and 7 hours a day. If you’re looking for inspiration at the gym, Megan is the epitome of a strong and determined woman. The legs are her favorite body part to train, given that squats and lunges make her more efficient on the ice. The workout that gets her going? Any type of circuit training. “I find that circuit training gives me the best sweat, strength, and endurance workout!” Want an extra challenge? Hop on an Airdyne bike and push your mental and physical limits. It’s HARD!
3) Steve Langton – Bobsled
When I think of a power athlete, Olympic bobsledder Steve Langton is one of the first people to come to mind. The bobsled races are often won within the first 50 meters, so explosive lower body strength is required to initially push and get into the sled. That being said, his training sessions focus solely on power movements and jumping. He incorporates the following exercises into his weekly regimen:
– Barbell squat: 3 sets of 3-5 heavy repetitions
– Hang clean pulls: 4-6 sets of 3 reps
– Barbell jump squats: 4-6 sets of 3 reps
4) Erin Jackson – Long Track Speed Skating
Many athletes spend their entire lives training in the hopes of becoming an Olympian. Speed skater Erin Jackson packed her training into 4 months before making the Olympic USA team for long track speed skating! So, what does this training consist of to get her Olympic ready? Erin combines high-intensity work both on and off the ice. Her favorite day of the week, which she affectionately refers to as “Puke and Rally Tuesday” consists of explosive tempo drills on the ice, followed by an afternoon of weight-based interval training off the ice. Jackson’s favorite way to cross-train? A “Recovery Day” workout in a cycling class!