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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 July 5-18 in this post. To learn more about Orji click here.




Workouts of the Week: July 5-11

Monday: 

  • Pool Workout: Warmup drills, knee tuck jumps, squat jumps, double leg hops, single leg hops, high knee running intervals

  • Weights

    • Knee Drive Runs w/ Barbell

    • Weighted Skips w/ Barbell

    • Sled Pulls

    • Box Step Up w/ Barbell

Tuesday: 

  • 3 x 30m Downhill Sprints

  • 8 x Approaches with Hop

  • 4 x 120m 

  • Weights

    • Hang Clean Pull, Hang Clean

    • Squats

    • Step Ups

    • Abs

Wednesday:

  • Active recovery: roll out, band stretches, band walks, balance drills, theraband drills, toe yoga, stability drills, etc.

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 bounds 

  • 6 x 8 Step Triple Jump

  • 3 x 30m Wickets

  • 3 x Flying 30m 

  • Weights

    • Single Leg Clean to Step Up

    • Single Leg Hex Bar Squat

    • Squat Jumps

    • Deadlift

    • Box Jump

Friday:

  • Warmup

  • Balance Drills

  • Medicine Ball Throws

  • Hill Sprints

    • 3 x 30m

    • 3 x 60m 

Saturday

  • Box Drills

  • Wicket Take Off Drills

Sunday: OFF :D

Commentary and Reflection on the Week: July 5-11 After reviewing the video from the Trials, my coach and I have found differences in my aggression and speed when attacking the board and also some incorrect positions I am hitting that weren’t happening in the beginning of the season. I’m happy to be figuring out these mistakes so that I can execute and get back on track to where I want to be. 




Workouts of the Week: July 12-18

Monday

  • Pool Workout: Warmup drills, knee tuck jumps, squat jumps, double leg hops, single leg hops, high knee running intervals

  • Weights

    • Knee Drive Runs w/ Barbell

    • Weighted Skips w/ Barbell

    • Sled Pulls

    • Box Step Up w/ Barbell

Tuesday: 

  • 3 x 30m Downhill Sprints

  • 8 x Approaches with Hop

  • Weights

    • Hang Clean Pull, Hang Clean

    • Squats

    • Squat Jumps

    • Step Ups

    • Abs

Wednesday:

  • Active Recovery: roll out, band stretches, band walks, balance drills, theraband drills, toe yoga, stability drills, etc.

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 bounds 

  • 8 Step Triple Jump

  • 3 x 20m Wickets

  • 3 x Flying 30m Sprints

Friday

  • Warmup

  • Balance Drills

  • Medicine Ball Throws

  • Hurdle Drills

  • Video Review

Saturday: Shake Out

Sunday: Compete


Commentary and Reflection on the Week: I still haven’t been competing as well as I want to leading up to the Olympics, but I am excited and grateful to be headed to Tokyo!