About Hometown Hopefuls
Hometown Hopefuls follows Atlanta Track Club Elite Team members Abe Alvarado, Brandon Lasater, Keturah Orji, Yolanda Ngarambe, Jarryd Wallace and Allie Wilson as they continue their journey toward Olympic glory. Be there every step of the way from training camp to the Olympic Trials and to Tokyo with every workout, every split, athlete reflections and coaches' comments too. Six athletes. Six months. Six shots.
Orji reflects on her training period between June 7-13 in this post. To learn more about Orji click here.
Workouts for the week: June 7-13
Monday:
6 x Approaches w/ first phase hop
3 x Resistance Runs
3 x Overspeed
3 x block starts
Weights
Power Cleans
¼ Squats
Box jumps
Tuesday:
Multi-Jump Drills
Double leg hops forward/backward/sideways
Single Leg Knee Drive Bounces
Single Leg Hops
Alternate Bounds
Right, right, left triple jump
Left, left, right triple jump
Left, left, right, right hop/bounds
8 step hop, hop, step, jump
3 x 120m
Weights
Hex Bar Squat Jumps
Step Ups
Single Leg Box Jumps
Hamstring Holds
Abs
Wednesday:
Active Recovery: roll out, band stretches, band walks, balance drills, theraband drills, toe yoga, stability drills, etc.
Thursday:
Multi-Jump Drills
Double leg hops forward/backward/sideways
Single Leg Knee Drive Bounces
Single Leg Hops
Alternate Bounds
Right, right, left triple jump
Left, left, right triple jump
Left, left, right, right bounds
6 x 8 step triple jump
3 x 20m Resisted high knees
3 x flying 20m
Weights
Single Leg Cycle Bounds
4 way Hip Machine
Lunge to Knee Drive Jumps
Friday:
Balance Drills, Band Drills, Medicine ball throws
Barefoot Sand Drills
4 x 50m Grass strides
Video Review
Saturday & Sunday: OFF :D
Commentary & Reflection on the Week: June 7-13 Tuesday: I started out STRUGGLING with the hop, hop, step drill because we hadn’t done it in so long and I was really frustrated with not knowing how to get back into a rhythm. After several attempts though it finally came back to me and I was happy to execute it well multiple times. I also think it will help my short approach triple jump a lot so I was happy to bring that drill back. Thursday: I have had several average or below average 8 step triple jump days so to finally put together a great short approach day is so nice and right on time. I jumped the furthest I have from 8 steps since 2019 and felt like I got my rhythm back as far as short approach. At this point we are just fine tuning things for the Trials to hopefully jump far.
