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 March 29 - April 11 in this post. To learn more about Orji click here.
Workouts for the Week: March 29-April 4
Monday:
100m of Visualization
5 x Approaches
6 x Steering Drill
Weights
Keiser Machine Squat
Power Cleans
Leg Extension
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
Technique
4 x 10 step long jump
4 x flying 90m’s
Weights
Deadlift to box jump
Bulgarian Split Squat
Hamstring Holds
Wednesday:
Active Recovery: roll out, stretch, balance drills, theraband drills, toe yoga, stability drills, etc.
Video Review
Thursday:
Competition Warm Up
5 x Rhythm Runs on the Runway
6 x 50m grass strides
Friday:
Pre Meet Routine
Jog 2 laps
Stretch
Hurdle mobility
Medicine ball throws
Banded Walks
Strides
Saturday: Compete in the long jump
Sunday: OFF :)
Commentary and Reflection on the Week: March 29-April 4Monday: My approaches have been feeling good and this week I felt like I did a better job with putting my foot down underneath me rather than reaching for the board. Tuesday: My 90’s felt really good and I’m looking forward to getting faster and working on maintaining my speed for a longer distance. Competition:I was nervous about my first meet since it has been a while since I competed and I recently had a coaching change, but I’m very happy with my 6.85m PB. My run felt good, I had an extremely consistent jump series, and I know that if we work on my landing I can jump further. This sets me up perfectly to open up in the triple jump on April 24th!
Workouts for the Week: April 5-11
Monday:
100m of Visualization
5 x Rhythm Runs in flats
6 x 40m grass accelerations
Weights
Keiser Machine Squat
Power Cleans
Leg Extension
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
5 x Approaches w/ first phase hop
6 x Steering Drill
Weights
Deadlift to box jump
Bulgarian Split Squat
Hamstring Holds
Abs
Wednesday:
Active Recovery: roll out, stretch, balance drills, theraband drills, toe yoga, stability drills, medicine ball throws, etc.
Video Review
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 hop/bounds
Technique
6 x wicket running into first and second phase
4 x flying 90m’s
Weights
Calf Raises
Squats
Hip Thrusts
Friday:
Competition Warm Up
Medicine ball throws
6x50m grass strides
Saturday & Sunday: OFF :)
Commentary and Reflection on the Week: April 5-11:Since I competed last week, this week wasn’t too intense but my approaches have been feeling great and the new drill I learned helped me to focus on not reaching for the board. I’m looking forward to doing more short approach triple jumps and building on the technical progress I have already made.
