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Sochi Olympic Workout: Get a Gold Medal Body

Hockey need lower body strength to play at the top of your abilities.
Hockey need lower body strength to play at the top of your abilities.
Photo by Streeter Lecka/Getty Images

The Winter Olympics in Sochi is catching everyone’s eyes as they watch the various athletes compete in different sports in their quest to win a medal for their country. People around the world are watching these amazing athletes thinking,"I wonder how you train for these sports?" pops into their heads. Most of these sports require tremendous lower body strength as well as speed, and agility. This article will highlight three of the Sochi Olympic Sports and show you how to build your body needed to create an Olympic body.

The first sport we will discuss is speed skating. This sport doesn't receive much fame in America, but everyone has an idea of who Apollo Ohno is, and how incredible of a speed skater he has been for the USA. Ohno as well as all speed skaters perfect their craft for hours every day. The average person does not have this time in their life, or does not dream to be one of the fastest speed skaters on Earth. We do desire to build a lower body that is coveted by others, like Ohno's lower half. The movement needed for this would be the Speed Skater Exercise:

• Speed Skater

Targets: Butt and thighs

Stand with your feet hip-width apart, arms by sides. Hop to the right, landing on your right foot while sweeping the left foot diagonally behind your right leg and swinging left arm across body and right arm behind back. Jump to the left, switching legs and arms to complete one rep.

This exercise should be done for 3 sets 8 reps to each leg.

The next sport we will cover in the Sochi Olympics is the Luge. The Luge requires a chiseled 6- Pack for you to become faster with more power, and having better balance to control your equipment. All told, you will perform better in any aspect with a stronger more chiseled core.

To develop a stronger core we will create a plank with a variation, the diagonal arm lift.

• Plank with Diagonal Arm Lift

Targets: Core

Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keep your torso steady; raise your right arm forward and to the right, so that it points to 2 o'clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o'clock. That's one rep. Your elbows should be bent 90 degrees and directly under your shoulders.

This exercise should be done for 3 sets with 10 reps to each arm.

The final sport we will be working on is Hockey. The USA and Canada ( or Russia) rivalry is one of the biggest rivalries in Olympic Hockey. The movements shown above will help with hockey, and in all aspects of life. The movements that will help create lower body strength in hockey is the deadlift.

• Deadlift

Targets: Lower Back, Calves, Forearms, Glutes, Hamstring, Lats, Middle Back,
Quadriceps, Traps.

Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise.

While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.

Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.

This exercise should be performed in the 5x5 training program. ( 5 sets of 5 reps)

The Sochi Olympics can inspire all of us to become a healthier version of ourselves. These movements will help tone your lower half, and also motivate you to train like an Olympian!

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