How to Train Like an Olympian

Whether you are dreaming of becoming the next gold medal gymnast or past your Olympic prime, these five exercises provided by specialists at Memorial Hermann | Rockets Sports Medicine Institute can make you stronger and faster like your favorite Olympians:

Core Strength: Planks

The true function of the core muscles is to stabilize the spine while moving the extremities. Planks are an effective, simple exercise to do just that. You can start with a 10 second hold, then work yourself into 1+ minutes.

Mobility: Overhead Squat

Overhead squatting incorporates the whole body into one motion, especially the upper back (thoracic spine) and hips. Exercises for mobility should be mastered before weight is added to the movement.

Speed: Sprints

Fast running is a skill not often practiced. Sprinting challenges the cardiovascular system, as well as the nervous system as your body adapts to the load. Try fast running for 10-20 seconds, followed by a slower jog or walk. Running around a track is helpful, but can also be done on the treadmill. 

Strength: Back Squat

Squatting is one of the most functional movements for the human body, and training this movement has benefits for the whole lower body. Spinal stability is also challenged with squatting, which can help prevent low back pain. There are many variations of the squat and the motion must be pain-free.

Power: Serial Broad Jumps

Broad jumps are a great way to train the hips and legs. The explosive movement is helpful for sport, especially golf, basketball and soccer. Try doing five repetitions in a row and gradually progress with number of repetitions and distance.

These exercises should be pain-free when performed. If you have any pre-existing health conditions or injuries, or if any pain is experienced during these and other exercises, consult your physician.