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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
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Main exercises
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Narrow press
7
Level: 3
10
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Narrow press
7
Level: 3
10
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Narrow press
7
Level: 3
10
Subscription needed
Bar muscle up
7
Level: 2
10
Subscription needed
Y adduction
4
Level: 1
10
Subscription needed
Bar muscle up
7
Level: 2
10
Subscription needed
Y adduction
4
Level: 1
10
Subscription needed
Bar muscle up
7
Level: 2
10
Subscription needed
Y adduction
4
Level: 1
10
Subscription needed
Sprint start (alternating)
9
Level: 4
10
Subscription needed
Hip extension
7
Level: 3
10
Subscription needed
Sprint start (alternating)
9
Level: 4
10
Subscription needed
Hip extension
7
Level: 3
10
Subscription needed
Sprint start (alternating)
9
Level: 4
10
Subscription needed
Hip extension
7
Level: 3
10
Subscription needed
Quadroped
5
Level: 2
10
Subscription needed
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Quadroped
5
Level: 2
10
Subscription needed
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Quadroped
5
Level: 2
10
Subscription needed
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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