Table of Contents
- Who is Allyson Felix?
- Allyson Felix in the 400M Relay Final in Rio 2016
- 5 Impressive Allyson Felix Deadlift Workout Plan Results
- 1. Deadlift Training for Speed
- 2. ‘Chicken Legs’ Deadlifts 300 Pounds
- 3. Not only the Deadlift, Leg Press as Well
- 4. The Allyson Felix Workout Plan
- 5. Watch the 400m Results of the Allyson Felix Deadlift Workout Plan
Who is Allyson Felix?
Before giving these 5 impressive Allyson Felix deadlift results, let’s talk about Allyson Felix.
If you have been hiding under a rock regarding US Track & Field sprinters, it is time to meet Allyson.
Allyson Felix is an American track and field sprint athlete who competes in the 100 meters, 200 meters and 400 meters.
She is the most decorated female sprinter in U.S. history as of 2016.
In Olympic competition, Allyson Felix has a total of 4 Olympic Gold and 2 silver medals.
She will be competing for more in the 2016 Rio Olympic games.
Here are the racing medals Allyson Felix has won over the last 15 years according to Wikipedia, what a resume!
|2008 Beijing||4×400 m relay|
|2012 London||200 m|
|2012 London||4×100 m relay|
|2012 London||4×400 m relay|
|2004 Athens||200 m|
|2008 Beijing||200 m|
|2005 Helsinki||200 m|
|2007 Osaka||200 m|
|2007 Osaka||4×100 m relay|
|2007 Osaka||4×400 m relay|
|2009 Berlin||200 m|
|2009 Berlin||4×400 m relay|
|2011 Daegu||4×100 m relay|
|2011 Daegu||4×400 m relay|
|2015 Beijing||400 m|
|2011 Daegu||400 m|
|2015 Beijing||4×100 m relay|
|2015 Beijing||4×400 m relay|
|2011 Daegu||200 m|
|World Indoor Championships|
|2010 Doha||4×400 m relay|
|World Relay Championships|
|2015 Nassau||4×100 m relay|
|Pan American Games|
|2003 Santo Domingo||4×100 m relay|
|2003 Santo Domingo||200 m|
|World Youth Championships|
|2001 Debrecen||100 m|
|2001 Debrecen||Medley relay|
Allyson Felix in the 400M Relay Final in Rio 2016
5 Impressive Allyson Felix Deadlift Workout Plan Results
1. Deadlift Training for Speed
We do not associate deadlift training with track and field.
Deadlifting is for bodybuilders or powerlifters only, right?
Not so fast.
Barry Ross, US Track and Strength Coach, details how the Allyson Felix deadlift training program improved her running times.
He designed a strength training program for Allyson Felix back in 2002.
Tim Layden of Sports Illustrated witnessed the astounding increase of the Allyson Felix deadlift program.
In ten months, Allyson’s deadlift went from 125 pounds to 300 pounds.
As a result, her 200-meter sprint time improved and she ran the fastest 200 meters in the world in 2003 (without resorting to drugs) for all women.
Therefore, if you want to increase your speed, do not overlook the power of the deadlift and strength training.
Barry Ross revealed his breakthrough training program in his book Underground Secrets To Faster Running.
His strength training program was designed to dramatically increase running speed, jumping height and muscle power for all athletes.
He chose the deadlift as the centerpiece of the strength training workout.
Why the deadlift?
Because the deadlift works a significantly greater percentage of the muscles and involves multiple joints.
“Why waste time and energy on squats or leg press machines?” Ross wondered in his 2004 article ‘The Holy Grail of Speed Training”.
2. ‘Chicken Legs’ Deadlifts 300 Pounds
She was nicknamed “Chicken Legs” in High School, because at five-foot-six inches and 125-pounds, she had skinny legs.
Yet, despite her small frame, she deadlifted 300 pounds.
Even if you are ‘skinny’, you can follow the Allyson Felix deadlift workout to increase your deadlift, power and speed.
3. Not only the Deadlift, Leg Press as Well
Allyson Felix deadlifting 300 pounds at a weight of 125 pounds is not the only wonder.
In 2012, Joe Student reported that she could do a 700 pound leg press.
A 700 pounds leg press just might trump the Allyson Felix deadlift of 300 pounds.
There is no question that her deadlift workout program increased her leg press strength as well.
What do you think?
4. The Allyson Felix Workout Plan
Here is the basic Allyson Felix deadlift workout plan devised by Barry Ross, Strength Coach:
Train three consecutive days a week.
- Stretch before and after your deadlift workout.
- Deadlift 2-3 sets of 2-3 reps @ 80 – 90% 1 Rep Max (RM)
- So, if your 1 rep max deadlift is 200 pounds, use 160 pounds to 180 pounds.
- Rest exactly 5 minutes between each set.
- Optional to add one of the following at each session, 2-3 sets of 2-3 reps.
- Push Press
- Bench Press
- Push-ups or Box Push-ups
- Power Clean
- Clean and Jerk
- Rest exactly 5 minutes between each set.
- Abdominal exercises each session, 3-5 sets of 3-5 reps.
- Always isometric and always timed with 5 minutes rest between sets
- No Lifts To Failure!!
The rest period between sets is exactly 5 minutes allowing up to 90% or more ATP regeneration.
The benefit is much more rapid strength gain.
By keeping sets and reps low, timed with 5 minutes rest and without lifts to failure, lactic acid was minimal or non-existent.
The benefit was that the athletes felt exhilarated and ready for a full event workout even after lifting.
Source Credit: ‘The Holy Grail of Speed Training” by Barry Ross, Strength Coach.
5. Watch the 400m Results of the Allyson Felix Deadlift Workout Plan