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 July 5-18 in this post. To learn more about Orji click here.
Workouts of the Week: July 5-11
Monday:
Pool Workout: Warmup drills, knee tuck jumps, squat jumps, double leg hops, single leg hops, high knee running intervals
Weights
Knee Drive Runs w/ Barbell
Weighted Skips w/ Barbell
Sled Pulls
Box Step Up w/ Barbell
Tuesday:
3 x 30m Downhill Sprints
8 x Approaches with Hop
4 x 120m
Weights
Hang Clean Pull, Hang Clean
Squats
Step Ups
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 30m Wickets
3 x Flying 30m
Weights
Single Leg Clean to Step Up
Single Leg Hex Bar Squat
Squat Jumps
Deadlift
Box Jump
Friday:
Warmup
Balance Drills
Medicine Ball Throws
Hill Sprints
3 x 30m
3 x 60m
Saturday
Box Drills
Wicket Take Off Drills
Sunday: OFF :D
Commentary and Reflection on the Week: July 5-11 After reviewing the video from the Trials, my coach and I have found differences in my aggression and speed when attacking the board and also some incorrect positions I am hitting that weren’t happening in the beginning of the season. I’m happy to be figuring out these mistakes so that I can execute and get back on track to where I want to be.
Workouts of the Week: July 12-18
Monday
Pool Workout: Warmup drills, knee tuck jumps, squat jumps, double leg hops, single leg hops, high knee running intervals
Weights
Knee Drive Runs w/ Barbell
Weighted Skips w/ Barbell
Sled Pulls
Box Step Up w/ Barbell
Tuesday:
3 x 30m Downhill Sprints
8 x Approaches with Hop
Weights
Hang Clean Pull, Hang Clean
Squats
Squat Jumps
Step Ups
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
8 Step Triple Jump
3 x 20m Wickets
3 x Flying 30m Sprints
Friday
Warmup
Balance Drills
Medicine Ball Throws
Hurdle Drills
Video Review
Saturday: Shake Out
Sunday: Compete
Commentary and Reflection on the Week: I still haven’t been competing as well as I want to leading up to the Olympics, but I am excited and grateful to be headed to Tokyo!
