These Are the Arm and Leg Exercises Olympian Allyson Felix Does For Strength and Power

Published on 12/17/2020 at 4:00 PM

Wes Felix

Allyson Felix hasn't made her fifth Olympic team yet, but there's a high possibility we'll see her sporting USA on her chest at the Tokyo Olympics. The track and field Olympic trials and Tokyo Olympics were postponed due to the coronavirus pandemic, but Felix has adapted to the changes, staying focused on her goal of making another team and adding more gold medals to her collection.

"I continued to train through the pandemic to try and stay 'on schedule' as much as I could given all the changes and lack of competition," Felix told POPSUGAR via email in an interview to discuss her partnership with Dr. Scholl's. She's been training since October, and her typical schedule consists of waking up at 7 a.m. for "me time"; breakfast and spending time with her daughter, Camryn, from 8 a.m. to 9 a.m.; endurance training and interval training from 10 a.m. to 1 p.m.; lunch and resting from 1 p.m. to 2 p.m.; strength training from 2 p.m. to 4 p.m.; and doing recovery work from 4 p.m. to 5 p.m.

Her current strength-training program consists of "a lot of weightlifting" with plyometric exercises (her favorite). A few of the exercises she does in her weightlifting sessions are weighted front squats, deadlifts, push to press, pull-ups, and high pulls. "This type of strength training really helps with muscle growth and helps me build on that explosive energy I need to get out of the blocks and accelerate while running," she explained.

If you want to become a better sprinter or you simply want to improve your strength and power and, as a result, your overall athletic performance, adding these types of exercises into your routine can help. We can't guarantee you'll end up with the strength, explosive power, or speed that Felix has, but we do know they'll help you get one step closer to performing at your best. Check out how to do some of Felix's go-to moves ahead.

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Barbell Front Squat

Start with a loaded barbell; 65 to 75 pounds is a great starting point. Beginners should start with just the barbell, gradually adding weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell, and lightly grip the bar.
Rest the bar on your clavicle and shoulders as you lift your elbows up. Your elbows should go as high as your mobility allows.
With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backward.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and back straight. Your knees should be as close to 90 degrees as possible.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat.
That's one rep.

Banded Assisted Pull-Up

Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend your banded leg.
With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
This is one rep.

Extended-Legs Assisted Pull-Up

Start with the TRX straps overshortened, as high as they can go.
Grab the handles, and make sure your hands are over your shoulders and hips. Your spine should be straight, and your legs should be fully extended.
Pull yourself up as high as you can, then lower back down to the starting position.
This is one rep.

High Pull

Stand with feet wide, toes turned out, hinged (bent) forward at your hips, holding a kettlebell with your right hand, palm facing in.
With power, drive through your heels and explosively extend at your hips to stand while simultaneously pulling your right arm up and wide to the side, lifting the kettlebell up toward your chin.
With control, lower the kettlebell back down to the ground.
This counts as one rep.
Repeat on the opposite side.

Push Press

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Bend your knees slightly, and as you straighten your legs, use the force from your legs to powerfully press the dumbbells above you, straightening your arms.
Bend your elbows coming back to the starting position to complete one rep.

Romanian Deadlift

Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
Slowly bend at your hips, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly lift your body up. Be sure not to use your back or round your spine!
This counts as one rep.

Hex Bar Deadlift

Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
Stand in the center of the hex bar with your feet hip width apart.
Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
Squeeze your glutes at the top of the lift to ensure you get full hip extension.
Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat.
This counts as one rep.

Narrow-Stance Deadlift

Select a medium to heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
Engage your core as you shift your hips backward, like you were going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
Still engaging your core, drive through your heels and squeeze your glutes as you lift up.
This counts as one rep.

Deadlift With a Knee Drive

If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
Hold a dumbbell in each hand, and stand tall.
Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement.
This counts as one rep.