The First to Gold Workout Inspired by Alice Coachman

Below is a detailed breakdown of “The First to the Gold” workout inspired by Olympian Alice Coachman, the first Black woman to win an Olympic gold medal (in the high jump in 1948). This routine is focused on lower-body explosiveness, core stability, and cardiovascular endurance—all of which were critical to Coachman’s success as a track and field athlete.

Workout Format

Exercises:

  1. 2 Mile Run

  2. 20 Jump Squats

  3. 20 Jump Lunges (10 per leg)

  4. 20 Push-Ups

  5. 20 Crunches

Rounds: 3 total

Instructions:

  1. Begin with a light dynamic warm-up (e.g., leg swings, arm circles, walking lunges) to prepare the body.

  2. Complete a 2-mile run at a steady, challenging pace.

  3. Perform each of the following exercises in sequence: 20 Jump Squats, 20 Jump Lunges, 20 Push-Ups, and 20 Crunches.

  4. After you finish the sequence, rest briefly, then repeat for a total of three rounds.

  5. Cool down with light stretching, focusing on the legs, hips, and lower back.

Exercise Descriptions & Muscle Focus

1. 2 Mile Run

  • How to Perform: Run at a continuous, moderate intensity for 2 miles. Keep a consistent pace, focusing on steady breathing and posture—head upright, shoulders relaxed, arms swinging comfortably at your sides.

  • Muscles Worked: Primarily the cardiovascular system (heart and lungs) for endurance, along with the leg muscles (quadriceps, hamstrings, calves) for propulsion.

  • Tie to Alice Coachman: As a track and field athlete, Coachman needed powerful, well-conditioned legs and robust cardiovascular fitness to excel in the high jump and sprinting events. Running builds the aerobic base essential for overall athletic performance.

2. Jump Squats

  • How to Perform:

    1. Stand with feet shoulder-width apart, chest upright, and core tight.

    2. Lower into a squat by bending at the knees and hips, keeping the knees behind the toes.

    3. Explode upward, jumping off the ground and extending the hips, knees, and ankles fully.

    4. Land softly, immediately dropping into the next squat, and repeat.

  • Muscles Worked: Quadriceps, hamstrings, glutes, and calves (for the explosive jump). The core also works to stabilize the torso during takeoff and landing.

  • Tie to Alice Coachman: Jump squats target the explosiveness needed for powerful takeoffs—exactly the kind of lower-body power Coachman used to propel herself over the high jump bar. This exercise develops that “vertical jump” strength crucial for track and field events.

3. Jump Lunges

  • How to Perform:

    1. Start in a lunge position with your right foot forward and left foot behind you, knees bent.

    2. Drive through both feet to jump upward, switching leg positions in the air.

    3. Land softly with the opposite foot forward, maintaining balance and good form.

    4. Continue switching legs for the full count (10 on each side = 20 total).

  • Muscles Worked: Quadriceps, glutes, and hamstrings; core for balance; calves help with the jump.

  • Tie to Alice Coachman: Dynamic single-leg exercises help improve overall leg power and stability, reflecting the unilateral strength needed for explosive push-off phases in jumping events.

4. Push-Ups

  • How to Perform:

    1. Begin in a plank position—hands on the floor slightly wider than shoulder-width, shoulders over your wrists.

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

    3. Lower your chest until it nearly touches the floor, elbows angled back at about 45 degrees.

    4. Push back up, engaging chest, shoulders, and triceps.

  • Muscles Worked: Chest (pectorals), shoulders (deltoids), triceps, and core stabilizers.

  • Tie to Alice Coachman: Although high jump is primarily lower-body dominant, upper-body and core strength help maintain proper posture when sprinting toward the bar and stabilize the torso during the jump phase.

5. Crunches

  • How to Perform:

    1. Lie on your back with knees bent, feet flat on the ground.

    2. Place your fingertips behind your ears or cross your arms over your chest.

    3. Engage your abdominal muscles to lift your head, neck, and shoulder blades off the floor.

    4. Lower back down slowly, maintaining tension in your core.

  • Muscles Worked: Primarily the rectus abdominis (front of the torso), also engaging the transverse abdominis and obliques for stabilization.

  • Tie to Alice Coachman: A strong core is critical for efficient running form and for transferring power from the lower body through the trunk while jumping. Core control also helps stabilize the spine and supports overall athleticism.

Why This Workout Honors Alice Coachman

  1. Emphasis on Explosiveness: Jump squats and jump lunges mimic the explosive leg power Coachman relied on in the high jump.

  2. Enhanced Cardiovascular Endurance: A 2-mile run provides the stamina base necessary for track and field athletes who need to combine speed and power over multiple attempts.

  3. Full-Body Strength: Push-ups and crunches ensure that the upper body and core stay strong, contributing to stability, balance, and overall athletic performance.

  4. Functional Movements: Each exercise reflects the motions and muscle groups a high jumper or sprinter would need to excel—further celebrating the athletic prowess Coachman brought to the sport.

Final Notes

  • Always tailor the intensity to your current fitness level—reduce reps or modify the exercises (e.g., regular lunges instead of jump lunges) if needed.

  • Maintain proper form throughout. This protects your joints and maximizes the benefits of each exercise.

  • Keep hydrated and include a proper cool-down with stretching to aid recovery and reduce soreness.

This workout encapsulates the spirit of Alice Coachman’s track and field excellence by focusing on leg power, core strength, and cardiovascular health—key elements in becoming “First to the Gold.”

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