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165
Workout

Michael Duane Johnson

~17 min.
~204 kcal
⁉️ Comments

Michael Duane Johnson (born 13 September 1967 in Dallas) is an American track and field athlete, a sprinter specialising in the 200 m and 400 m races. He won four Olympic gold medals and 8 World Championships gold medals in the span of his career. He is also a world record holder.

Interesting Fact

If trainers selected athletes based on their running technique, Johnson would not have passed a single trial. Michael's distinctive stiff upright running position and very short steps defied the conventional wisdom that a high knee lift was necessary for maximum speed. All debates about the corrent running technique can be disregarded when presented with consistent evidence of Johnson's victories. He accumulated 50 consecutive wins in the 400 m in the span of his career.

Quote

I don't have the intention of proving something to anyone. I prove to myself that I can become better and stronger every time I train.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Pull-up with a wide grip
8
Level: 3
6
Narrow press
7
Level: 3
10
Pull-up with a wide grip
8
Level: 3
6
Narrow press
7
Level: 3
10
Pull-up with a wide grip
8
Level: 3
6
Narrow press
7
Level: 3
10
Bar muscle up
7
Level: 2
10
Y adduction
4
Level: 1
10
Bar muscle up
7
Level: 2
10
Y adduction
4
Level: 1
10
Bar muscle up
7
Level: 2
10
Y adduction
4
Level: 1
10
Sprint start (alternating)
9
Level: 4
10
Hip extension
7
Level: 3
10
Sprint start (alternating)
9
Level: 4
10
Hip extension
7
Level: 3
10
Sprint start (alternating)
9
Level: 4
10
Hip extension
7
Level: 3
10
Quadroped
5
Level: 2
10
Horizontal forearm flexion
8
Level: 3
12
Quadroped
5
Level: 2
10
Horizontal forearm flexion
8
Level: 3
12
Quadroped
5
Level: 2
10
Horizontal forearm flexion
8
Level: 3
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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