The 915 Workout inspired by Carl Lewis

Below is a breakdown of the “915 Workout” inspired by Carl Lewis, the legendary track and field athlete best known for his sprinting and long jump achievements. The numbers in the workout—9 and 15—can be interpreted as a nod to some of his significant achievements, and the exercises themselves emphasize explosive power, speed, endurance, and overall athleticism, all key components in track and field.

Workout Structure

  1. 9 Box Jumps

  2. 15 Pull-Ups

  3. 9 Push-Ups

  4. 15 Burpees

  5. Repeat for 3 Rounds

  6. Finish with a 5-Mile Run

Exercise-by-Exercise Breakdown

1. Box Jumps

  • How to Perform

    1. Stand with feet shoulder-width apart, facing a sturdy box or platform.

    2. Bend at the hips and knees, bringing your arms back, then explosively jump onto the box.

    3. Land softly, absorbing impact by bending the knees.

    4. Step or jump back down safely, and reset before the next rep.

  • Muscles Worked

    • Lower Body: Quadriceps, glutes, hamstrings, calves

    • Core: Abdominals and lower back for stability

  • Tie to Carl Lewis and Track & Field

    • Carl Lewis excelled in power-based events (sprints, long jump).

    • Box jumps build explosive power in the legs—crucial for quick starts out of the blocks and strong takeoff in the long jump.

2. Pull-Ups

  • How to Perform

    1. Grasp an overhead bar with your palms facing away from you, hands slightly wider than shoulder-width.

    2. Engage your core and keep your body stable.

    3. Pull yourself upward until your chin is above the bar.

    4. Lower down in a controlled manner, returning to a full hang position.

  • Muscles Worked

    • Upper Back: Latissimus dorsi, trapezius

    • Arms: Biceps, forearms

    • Core: Abdominals and obliques for stabilization

  • Tie to Carl Lewis and Track & Field

    • Strong upper-body muscles help maintain running form and drive the arms effectively, which is critical for sprinters.

    • Though we often associate sprinting with lower body power, a strong pull-up capacity improves overall strength, posture, and helps maintain proper shoulder and arm mechanics during explosive movements.

3. Push-Ups

  • How to Perform

    1. Assume a plank position with hands slightly wider than shoulder-width.

    2. Keep your core tight and your body in a straight line from head to heels.

    3. Lower your chest to just above the floor.

    4. Push back up to the starting position, fully extending your arms.

  • Muscles Worked

    • Chest: Pectoralis major, pectoralis minor

    • Arms: Triceps, shoulders (deltoids)

    • Core: Abdominals and lower back for stability

  • Tie to Carl Lewis and Track & Field

    • Push-ups develop upper-body muscular endurance, vital for the powerful arm drive necessary in running.

    • A strong core and stable shoulders improve running form, decrease injury risk, and increase overall athletic power.

4. Burpees

  • How to Perform

    1. Begin standing, then lower into a squat.

    2. Place hands on the ground and kick your feet back, moving into a push-up/plank position.

    3. Perform a push-up (optional addition), then jump your feet back toward your hands.

    4. Explosively jump straight up, extending arms overhead.

    5. Land softly and immediately descend into the next rep.

  • Muscles Worked

    • Full Body: Chest, arms, core, glutes, quads, hamstrings, calves

    • Cardiovascular System: A high-intensity, full-body movement that rapidly elevates the heart rate

  • Tie to Carl Lewis and Track & Field

    • Burpees develop total-body conditioning and explosiveness.

    • The ability to sustain high-intensity, dynamic movements benefits athletes who need bursts of speed and power (like sprinters and jumpers).

5. Running (5-Mile Run)

  • How to Perform

    1. Maintain an upright posture with a slight forward lean.

    2. Keep your steps light and quick, focusing on a strong arm swing to drive the legs.

    3. Breathe rhythmically and pace yourself, adjusting speed as needed.

    4. Aim for a sustained, steady run, or add intervals if you want to simulate sprint surges.

  • Muscles Worked

    • Lower Body: Quadriceps, hamstrings, glutes, calves

    • Core: Stabilizes the torso and helps maintain good running form

    • Cardiovascular System: Significantly improves aerobic capacity and overall endurance

  • Tie to Carl Lewis and Track & Field

    • Although Carl Lewis specialized in sprint events and the long jump, endurance training helps round out an athlete’s capacity to recover and maintain overall fitness.

    • Distance runs improve cardiovascular health, which supports better recovery times even for short, explosive events.

Putting It All Together

  • Explosive Power & Strength: Box jumps, burpees, and push-ups emphasize total-body explosive power and muscular endurance—traits crucial for a sprinter and long jumper like Carl Lewis.

  • Upper-Body Strength: Pull-ups and push-ups help develop a strong upper body, improving posture and arm drive during sprints.

  • Full-Body Conditioning: Burpees and running both push cardiovascular fitness to higher levels, mirroring the demands of track and field intervals and competitions.

  • Endurance & Recovery: The 5-mile run at the end is not typical for a pure sprinter’s training, but for overall athletic development, it aids in recovery capacity, mental toughness, and general aerobic conditioning.

This workout balances explosive movements with endurance training, reflecting the athletic demands of track and field. By incorporating these components, athletes or fitness enthusiasts can improve speed, power, and stamina—key factors in achieving a well-rounded fitness level, and key attributes that helped Carl Lewis become one of the greatest track and field athletes of all time.

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