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About Hometown Hopefuls

Hometown Hopefuls follows Atlanta Track Club Elite Team members Abe Alvarado, Brandon Lasater, Keturah Orji, Yolanda Ngarambe, Jarryd Wallace and Allie Wilson as they continue their journey toward Olympic glory. Be there every step of the way from training camp to the Olympic Trials and to Tokyo with every workout, every split, athlete reflections and coaches' comments too. Six athletes. Six months. Six shots.


Orji reflects on her training period between March 29 - April 11 in this post. To learn more about Orji click here.






Workouts for the Week: March 29-April 4

Monday: 

  • 100m of Visualization

  • 5 x Approaches

  • 6 x Steering Drill 

  • Weights

    • Keiser Machine Squat

    • Power Cleans

    • Leg Extension


Tuesday:

  • Multi-Jump Drills

    • Double leg hops forward/backward/sideways 

    • Single Leg Knee Drive Bounces

    • Single Leg Hops

    • Alternate Bounds

    • Right, right, left triple jump

    • Left, left, right triple jump

    • Left, left, right, right hop/bounds 

  • Technique

    • 4 x 10 step long jump

  • 4 x flying 90m’s

  • Weights

    • Deadlift to box jump

    • Bulgarian Split Squat

    • Hamstring Holds


Wednesday:

  • Active Recovery: roll out, stretch, balance drills, theraband drills, toe yoga, stability drills, etc.

  • Video Review


Thursday:

  • Competition Warm Up

  • 5 x Rhythm Runs on the Runway

  • 6 x 50m grass strides


Friday:

  • Pre Meet Routine

    • Jog 2 laps

    • Stretch

    • Hurdle mobility

    • Medicine ball throws

    • Banded Walks

    • Strides


Saturday: Compete in the long jump


Sunday: OFF :) 


Commentary and Reflection on the Week: March 29-April 4Monday: My approaches have been feeling good and this week I felt like I did a better job with putting my foot down underneath me rather than reaching for the board. Tuesday: My 90’s felt really good and I’m looking forward to getting faster and working on maintaining my speed for a longer distance. Competition:I was nervous about my first meet since it has been a while since I competed and I recently had a coaching change, but I’m very happy with my 6.85m PB. My run felt good, I had an extremely consistent jump series, and I know that if we work on my landing I can jump further. This sets me up perfectly to open up in the triple jump on April 24th!






Workouts for the Week: April 5-11

Monday: 

  • 100m of Visualization

  • 5 x Rhythm Runs in flats

  • 6 x 40m grass accelerations 

  • Weights

    • Keiser Machine Squat

    • Power Cleans

    • Leg Extension


Tuesday:

  • Multi-Jump Drills

    • Double leg hops forward/backward/sideways 

    • Single Leg Knee Drive Bounces

    • Single Leg Hops

    • Alternate Bounds

    • Right, right, left triple jump

    • Left, left, right triple jump

    • Left, left, right, right hop/bounds 

  • 5 x Approaches w/ first phase hop

  • 6 x Steering Drill

  • Weights

    • Deadlift to box jump

    • Bulgarian Split Squat

    • Hamstring Holds

    • Abs


Wednesday:

  • Active Recovery: roll out, stretch, balance drills, theraband drills, toe yoga, stability drills, medicine ball throws, etc.

  • Video Review


Thursday:

  • Multi-Jump Drills

    • Double leg hops forward/backward/sideways 

    • Single Leg Knee Drive Bounces

    • Single Leg Hops

    • Alternate Bounds

    • Right, right, left triple jump

    • Left, left, right triple jump

    • Left, left, right, right hop/bounds 

  • Technique

    • 6 x wicket running into first and second phase

  • 4 x flying 90m’s

  • Weights

  • Calf Raises 

  • Squats

  • Hip Thrusts 


Friday: 

  • Competition Warm Up 

  • Medicine ball throws 

  • 6x50m grass strides


Saturday & Sunday: OFF :)


Commentary and Reflection on the Week: April 5-11:Since I competed last week, this week wasn’t too intense but my approaches have been feeling great and the new drill I learned helped me to focus on not reaching for the board. I’m looking forward to doing more short approach triple jumps and building on the technical progress I have already made.