Who is Allyson Felix?
Before revealing the five impressive Allyson Felix deadlift results, let’s talk about Allyson Felix.
If you have been hiding under a rock regarding U.S. Track & Field sprinters, it is time to meet Allyson.
Olympic gold medalist Allyson Felix is an American track and field athlete who competes in the 100 meters, 200 meters, and 400 meters.
In Olympic competitions, Allyson Felix has a total of 6 Olympic gold medals, three silver medals, and one bronze medal.
In her fifth appearance at the Olympics, Allyson Felix won the bronze, her 10th Olympic gold medal In the 400m final of the Tokyo 2020 Summer Olympics.
And in her final Olympic appearance on August 8th, 2021, Allyson won her 11th Olympic medal in the 4×400 m relay, where she won a seventh Olympic Gold medal.
This was her first appearance in the Olympics as a 35- year old mom, as she gave birth to her daughter Camryn on November 28, 2018.
She is the most decorated female track sprinter in U.S. history as of 2021, even surpassing track legend Carl Lewis as the most medaled American track and field Olympian.
Allyson Felix, the GOAT, the greatest American track athlete of all time!
How’s that for inspiration?!
Felix began her career at the age of 18.
She won a silver medal in the 200 meters race at the 2004 Summer Olympics and set a world record.
The 2004 Summer Olympics was also the beginning of her rivalry and friendship with Veronica Campbell Brown of Jamaica, who won gold.
5 Impressive Allyson Felix Deadlift Workout 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.
Meet the Barry Ross deadlift program.
Barry Ross, US Track and Strength Coach, details how Allyson’s deadlift program in the weight room 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 Allyson Felix’s weight training program.
In only ten months, Allyson’s deadlift went from 125 lbs 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.
So, if you want to increase your speed, do not overlook the power of the deadlift and strength training.
Barry Ross revealed his breakthrough deadlift program in his book “Underground Secrets to Faster Running.”
His strength program will dramatically increase running speed, jumping height, muscle mass, explosive power, and injury prevention for all athletes.
Allyson Felix is one of many female athletes who benefited from his strength programming.
Coach Ross chose the deadlift workout as the centerpiece of the strength training workout.
Why the deadlift?
Because the deadlift works most of the muscles of your body, involves multiple joints, and builds maximum strength.
“Why waste time and energy on squats or leg press machines?” Ross wondered in his 2004 article ‘The Holy Grail of Speed Training”.
Ross didn’t build Allyson Felix’s strength program to make her bigger.
He wanted her to become much stronger while staying lean.
In The Holy Grail of Speed Training, Ross explains that greater strength allows athletes to produce more force for faster running speed.
That philosophy also explains why he built the program around the efficiency of the deadlift instead of spending valuable training time on multiple lower-body exercises.
#2. ‘Chicken Legs’ Deadlifts 300 Pounds
She was nicknamed “Chicken Legs” by her teammates at Los Angeles Baptist High School in North Hills, California.
Because at five-foot-six inches and 125-pounds, she had skinny legs.
Yet, despite her small frame, she deadlifted 300 pounds at a body weight of 125 pounds.
Even if you are ‘skinny,’ you can follow the Allyson Felix deadlift workout to increase your deadlift, lean body mass, 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-pound 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.
#4. The Allyson Felix Workout Plan
Here is the basic plan for Allyson Felix’s deadlift workout devised by Barry in his Ross Protocol:
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 one-rep max deadlift is 200 pounds, use 160 pounds to 180 pounds.
- Rest precisely 5 minutes between each set.
- Optional: Add one of the following to each of your strength training sessions, 2-3 sets of 2-3 reps.
- Push Press
- Bench Press
- Push-ups or Box Push-ups
- Power Clean
- Clean and Jerk
- Rest 5 minutes between each set.
- Abdominal exercises
- 3-5 sets of 3-5 reps, always isometric and always timed with 5 minutes rest between sets
Rules:
- No Lifts To Failure
- The rest period between sets is precisely 5 minutes allowing up to 90% or more ATP regeneration.
- The benefit is much more rapid, significant gains in strength.
- 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 is that you will feel exhilarated and ready for a full event workout even after lifting.
Source Credit: Barry Ross deadlift program from ‘The Holy Grail of Speed Training” by Barry Ross, US Track and Strength Coach.
#5. Watch Allyson Felix 400m Video
Shaunae Miller & Allyson Felix 400M Relay Final in Rio 2016:
Allyson Felix Medals
Below are the medals Allyson Felix has won over the last 15 years according to Wikipedia, what a resume:
Olympic Games
Gold
- 2008 Beijing 4×400 m relay
- 2012 London 200 m
- 4×100 m relay
- 4×400 m relay
- 2016 Rio de Janeiro 4×100 m relay
- 2016 Rio de Janeiro 4×400 m relay
- 2021 Tokyo 2020 Summer Olympics 4×400 m relay
Silver
- 2004 Athens 200 m
- 2008 Beijing 200 m
- 2016 Rio de Janeiro 400 m
Bronze
- 2021 Tokyo 400 m
All Allyson Felix Olympic Medals – Races 2004 – 2016
World Championships
Gold
- 2005 Helsinki 200 m
- 2007 Osaka 200 m
- Osaka 4×100 m relay
- 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
Silver
- 2011 Daegu 400 m
- 2015 Beijing 4×100 m relay
- 2015 Beijing 4×400 m relay
Bronze
- 2011 Daegu 200 m
World Indoor Championships
Gold
- 2010 Doha 4×400 m relay
World Relay Championships
Silver
- 2015 Nassau 4×100 m relay
Pan American Games
Gold
- 2003 Santo Domingo 4×100 m relay
Bronze
- 2003 Santo Domingo 200 m
World Youth Championships
Gold
- 2001 Debrecen 100 m
Silver
- 2001 Debrecen Medley relay
Allyson Felix Deadlift – Wrapping Up
Allyson Felix is an 11-time Olympic medalist.
She is now the most celebrated woman in Olympic track and field history.
This post focuses on her rocket rise to stardom and the role that the deadlift played in her training.
Whether you are a runner, a musician, an accountant, a programmer, or overweight and looking to get fit, the deadlift can transform your body and your life.
You’ve seen how the deadlift helped propel Allyson Felix to greatness on the track.
The deadlift can do the same for you, whatever your sport or interest is.
What’s Next?
Do you think deadlifts are only for Olympic athletes like Allyson, bodybuilders, actors, and powerlifters?
Not true!
I know from personal experience how deadlifting helped me get leaner and stronger at 56, beyond what I ever thought possible.
Start with 7 Deadlift Muscles Worked That Will Change Your Body & Life to learn how the deadlift builds strength from head to toe and why it has become the foundation of so many effective strength-training programs.
Even if you’re overweight and out of shape today, get clearance from your medical professional before you begin.
I started practicing deadlifts at 55 after I lost my first 20 pounds off my then 50-inch waist.
If you’re ready to lift weights, my Beginner Deadlift Workout Routine or 12-Week Deadlift Program for Beginners to Get Strong are a good way to learn proper form and build strength safely, whether your main goal is everyday fitness or better athletic performance.
Like Allyson Felix, lasting results come from consistency and hard work, not shortcuts.
No matter your age, you can gain inspiration by reading about Shirley Webb, age 81, and how she can now stand up from chairs and walk up the stairs without a cane because of deadlifting.
You’ll also enjoy reading 27 Sensational Ways Deadlifts Change Your Body.
They helped me change mine, a former overweight Oreo cookie monster with the belly to prove it. They can help you too!
