The First Olympian Workout inspired by George Coleman Poage

Below is a detailed breakdown of “The First Olympian Workout,” which is inspired by George Coleman Poage—America’s first Black Olympic medalist (1904) and a trailblazing track-and-field athlete. This workout emphasizes lower-body power, aerobic conditioning, and agility—crucial qualities for track athletes who need explosive strength, speed, and endurance. The 20-minute AMRAP (As Many Rounds As Possible) format challenges your cardiovascular system while strengthening the muscles most engaged during sprinting, jumping, and bounding.

1. Box Jumps (20 reps)

How to Do It:

  1. Stand facing a sturdy box or platform (at a height you can jump onto safely).

  2. Set your feet shoulder-width apart.

  3. Lower into a quarter squat, swinging your arms back for momentum.

  4. Explode upward and land softly on the box with both feet.

  5. Stand up fully on the box, then step or jump back down carefully.

Muscles Worked:

  • Primary: Quadriceps, glutes, calves

  • Secondary: Core (for stabilization), hamstrings (eccentric control)

Connection to George Coleman Poage & Track and Field:
Box jumps build explosive leg power and reactive strength—key attributes for sprinters and hurdlers, who need strong lower-body drive off the starting blocks and throughout hurdles.

2. Flying Step-Ups (20 reps)

How to Do It:

  1. Stand facing a step or low platform.

  2. Place one foot on the step.

  3. Drive through the foot on the step, explosively lifting your body upward.

  4. Switch feet in mid-air, landing with the opposite foot on the step and the other foot on the ground.

  5. Immediately repeat, “flying” from foot to foot in a continuous rhythm.

Muscles Worked:

  • Primary: Quadriceps, glutes

  • Secondary: Calves, hip flexors, core (for balance and stabilization)

Connection to George Coleman Poage & Track and Field:
Quick, alternating foot strikes build the explosiveness and stamina needed for sprinting form and efficient stride turnover in track events.

3. Lateral Flying Step-Ups (20 reps)

How to Do It:

  1. Stand with your side next to the step or platform.

  2. Place the closer foot on the step.

  3. Explode upward and laterally, switching feet in mid-air so that you land with the opposite foot on the step.

  4. Keep a quick, continuous rhythm, pushing laterally each time you switch feet.

Muscles Worked:

  • Primary: Quadriceps, glutes, adductors, abductors (inner and outer thighs)

  • Secondary: Calves, core

Connection to George Coleman Poage & Track and Field:
Moving laterally strengthens stabilizing muscles that support side-to-side balance and agility. Track and field athletes benefit from stability in the hips and legs to maintain form around corners (e.g., in sprint curves or long hurdles).

4. Bounds (10 reps)

How to Do It:

  1. Stand upright with feet shoulder-width apart.

  2. Push off one leg forcefully and drive the opposite knee forward and upward, leaping forward as far as possible.

  3. Land on the ball of your foot, absorbing impact with a slight bend in the knee.

  4. Immediately push off into the next bound using the other leg.

  5. Alternate legs with each bound for the specified number of reps.

Muscles Worked:

  • Primary: Glutes, quadriceps, hamstrings

  • Secondary: Calves, hip flexors, core (for posture and driving the knees)

Connection to George Coleman Poage & Track and Field:
Bounding drills are classic plyometric exercises to increase stride length and power. This is especially important for hurdlers and sprinters, who must generate forceful forward momentum.

5. Jumping Jacks (50 reps)

How to Do It:

  1. Stand upright with feet together and arms by your sides.

  2. Jump your feet out to shoulder width (or slightly wider) while raising your arms overhead.

  3. Immediately jump back to the starting position, bringing your arms down.

  4. Keep a smooth, continuous rhythm.

Muscles Worked:

  • Primary: Calves, shoulders (deltoids)

  • Secondary: Quadriceps, hip abductors/adductors, core (stabilization)

Connection to George Coleman Poage & Track and Field:
Jumping jacks build general endurance and coordination, supporting the cardiovascular demands of track training and events requiring sustained dynamic movement.

Putting It All Together: 20-Minute AMRAP

  1. 20 Box Jumps

  2. 20 Flying Step-Ups

  3. 20 Lateral Flying Step-Ups

  4. 10 Bounds

  5. 50 Jumping Jacks

Complete as many rounds of the above sequence as possible within 20 minutes. Rest briefly only as needed, but aim to maintain a steady pace to keep your heart rate up and mimic the intense bursts of energy required in track and field.

Final Notes

  • Warm-Up: Start with light jogging, dynamic stretches (leg swings, hip circles), and a few easy reps of each exercise to get your body ready.

  • Progression: Adjust the height of the box or step for the jumps/step-ups if you’re a beginner. Focus on good landing mechanics before increasing intensity.

  • Safety: Maintain proper form to reduce injury risk. Land softly with knees tracking over feet.

  • Benefits: Develops explosive strength, speed, agility, and cardiovascular endurance—attributes fundamental in sprinting and hurdling, exactly where George Coleman Poage excelled.

By dedicating your workout to George Coleman Poage’s trailblazing spirit, you’ll be inspired to push through mental and physical barriers, much like the first African American Olympic medalist did in his groundbreaking athletic career.

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