The 733 Workout inspired by Jesse Owens
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The 733 Workout inspired by Olympic athlete Jesse Owens
This workout is a nod to the speed, power, and athletic prowess that Jesse Owens displayed on the track. Owens was an iconic sprinter and long jumper, renowned for his explosive starts, quick acceleration, and overall strength. Each element of this workout ties back to the qualities that made him an exceptional athlete—namely, lower-body power, upper-body strength (for arm drive and stability), and cardiovascular endurance.
Below is a detailed breakdown of each component, including how to perform the exercises, which muscles they work, and how they connect to the spirit of a track and field athlete.
1. 7-Minute Run on Treadmill
How to Do It:
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Warm up briefly with a slow jog or dynamic stretches.
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Set the treadmill to a pace that challenges you but still allows you to maintain steady form.
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Focus on an upright posture with relaxed shoulders.
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Pump your arms naturally and land softly on your midfoot.
Muscles Worked:
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Lower Body: Primarily the quadriceps, hamstrings, glutes, and calves.
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Core: Engaged to help stabilize your torso and maintain proper running posture.
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Cardiovascular System: Running improves your heart and lung capacity.
Connection to Jesse Owens: Running is the foundation of track and field, especially sprinting. Jesse Owens’s success hinged on explosive leg power and impeccable running form, which you build through consistent running intervals that challenge both your speed and stamina.
2. Pull-Ups (3 reps)
How to Do It:
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Grip the pull-up bar with your palms facing away, hands slightly wider than shoulder-width.
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Engage your core and back to pull your body upward until your chin clears the bar.
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Lower yourself with control back to the starting position.
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Keep your elbows from flaring out too wide to reduce stress on the shoulders.
Muscles Worked:
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Back: Latissimus dorsi (lats), trapezius (traps), and rhomboids.
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Arms: Biceps and forearms.
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Core: Stabilizes your body during the pull-up.
Connection to Jesse Owens: Upper-body strength helps sprinters power their arm drive and maintain balance and posture at high speeds. Although legs are crucial for running, strong arms and back muscles help generate momentum and contribute to overall athleticism.
3. Push-Ups (3 reps)
How to Do It:
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Begin in a high plank position with hands placed slightly wider than shoulder-width.
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Keep your core tight and your body in a straight line from head to heels.
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Lower your chest toward the floor, elbows staying relatively close to your sides.
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Push back up to the starting position without letting your hips sag.
Muscles Worked:
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Chest: Pectoralis major.
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Arms: Triceps and shoulders.
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Core: Abdominals and lower back for stability.
Connection to Jesse Owens: A powerful upper body and stable core are essential for explosive starts and maintaining efficient sprint form. Push-ups develop the pushing strength and shoulder stability that aid in arm drive and overall athletic performance.
4. 7-Minute Run on Treadmill (Second Interval)
Repeat the 7-minute treadmill run, maintaining your pace or slightly increasing intensity.
Connection to Jesse Owens: Intervals of running with brief interludes of strength exercises mimic the combination of explosive bursts and recovery—an essential pattern in track training where athletes practice sprint intervals followed by rest or lighter activity.
5. Air Squats (3 reps)
How to Do It:
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Stand with feet about shoulder-width apart, toes pointing forward or slightly outward.
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Keep your chest up and core engaged.
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Initiate the movement by hinging at the hips and bending your knees, lowering into a squat.
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Push through your heels to return to standing, squeezing your glutes at the top.
Muscles Worked:
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Legs: Quadriceps, hamstrings, and glutes.
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Core: Stabilizes your torso, protecting your back.
Connection to Jesse Owens: Squat movements develop the leg power crucial for sprinting and jumping—both of which were Owens’s specialties. Strong quads, hamstrings, and glutes translate to quick acceleration and explosive force out of the starting blocks.
6. Burpees (3 reps)
How to Do It:
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Start in a standing position, then drop into a squat and place your hands on the ground.
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Kick your feet back to a plank position, keeping your core tight.
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Lower your chest to the ground (optional for a standard burpee), then push back up to a plank.
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Jump your feet forward toward your hands and explode upward, jumping into the air with arms overhead.
Muscles Worked:
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Full Body: Chest, arms, shoulders (from the push-up aspect), quads, hamstrings, glutes (during the jump).
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Core: Stabilizes throughout the movement.
Connection to Jesse Owens: Burpees train speed, agility, and explosive power—attributes essential for an elite sprinter. They also boost cardiovascular fitness, reflecting the intense, full-body demand that sprinting and jumping require.
7. Repeat for 3 Rounds
Completing three full cycles of these exercises challenges both your endurance and muscular strength. By the end of the workout, you will have trained your lower body, upper body, and core—mirroring the all-around athletic demands of a track and field athlete like Jesse Owens.
Putting It All Together
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Speed & Endurance: The repeated 7-minute treadmill runs develop the stamina and interval conditioning fundamental to track athletes.
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Strength & Power: Exercises like pull-ups, push-ups, squats, and burpees build the explosive strength and full-body coordination needed for sprinting and jumping.
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Short, Intense Sets: Keeping the repetitions at three for the strength moves encourages you to focus on perfect form and maximum power output—vital in achieving the kind of explosive movement that defined Jesse Owens’s performance on the track.
In short, the 733 Workout pays tribute to the legacy of Jesse Owens by blending running intervals, bodyweight strength, and explosive conditioning, ensuring you train like a world-class track and field athlete—even if only for a few rounds at the gym.