Shaping a Champion: Femke Bol Training Routine

October 14, 20240

Athletic Dominance: Femke Bol Workout Plan.

 

From Judo to the Track: The Rise of Femke Bol

Femke Bol’s journey began not on the track, but in a judo dojo. As a young child, she honed her discipline and focus through martial arts, but by age eight, her natural talent for running drew her to athletics. It wasn’t long before she switched her focus entirely to sprinting, where her true potential began to emerge. By the age of 14, her gift for longer sprints became evident, setting her on the path to becoming one of the fastest women in the world. This early transition laid the foundation for her meteoric rise in track and field, culminating in her historic achievements on the world stage.

 

Bol’s Training Philosophy: Combining Power, Speed, and Endurance

Femke Bol’s training is a unique blend of elements that emphasize both endurance and explosive power. Guided by coach Laurent Meuwly’s innovative “polarized training” system, her regimen balances low-intensity aerobic sessions with high-intensity strength and speed work. This approach not only builds her stamina but also fuels the speed and power that define her races. Bol’s ability to integrate diverse training methods—ranging from 8km endurance runs to maximal strength exercises—makes her stand out in the competitive sprinting world, where her versatility shines both in the 400 meters and the 400-meter hurdles.

Femke Bol’s success comes down to a smart, well-rounded approach to training. With help from her coach, the Femke Bol Training Routine mixes endurance, strength, and speed workouts to keep her at the top of her game. This routine has been key to her dominating both the 400 meters and 400-meter hurdles, showing how hard work and smart training pay off.

 

Femke Bol’s Achievements and Career Highlights

Breaking Barriers: Femke Bol’s Historic Milestones

Femke Bol’s career is a testament to the power of determination and innovation in athletics. One of her most notable accomplishments is setting the World Indoor Record in the 400 meters, a feat that put her on the global map as one of the most formidable athletes in track and field. This record-breaking performance came at the World Indoor Championships, where Bol clocked an incredible time of 49.26 seconds, smashing the previous record and redefining what is possible in indoor sprints. It wasn’t just the time itself that stunned the world but the sheer dominance with which she ran the race, executing a near-perfect sprint from start to finish.

This performance didn’t occur in isolation; it was the result of years of finely tuned training and strategic coaching. Bol had consistently been pushing the boundaries of what a sprinter could achieve, excelling not just in her primary event, the 400 meters, but also in the 400-meter hurdles. She joined the elite ranks of sprinters capable of transitioning between flat sprints and hurdling events, showing versatility that’s rare in track and field. By mastering both events, she showcased her range, becoming a symbol of athletic excellence in the sprint world. In doing so, she became only the second-fastest woman of all time over the 400 meters, behind the world record holder Sydney McLaughlin-Levrone.

Her record-breaking 400m run, along with multiple wins in Diamond League meetings and European Championships, solidified her status as a powerhouse in the sprinting world. However, the true highlight of her career came when she transitioned into the 400m hurdles, a suggestion made by coach Laurent Meuwly, who saw her potential due to her long legs and natural stride rhythm. This switch unlocked new levels of success for Bol. Under Meuwly’s guidance, she improved rapidly, leveraging her speed, endurance, and technical prowess to dominate this demanding event.

To put Femke Bol’s speed into perspective: her average pace over a 400-meter race is nearly as fast as Cristiano Ronaldo’s top sprint speed. While Ronaldo reaches around 33.6 km/h in short bursts, Bol maintains an impressive 29.2 km/h throughout an entire race, demonstrating incredible endurance and professional-level sprinting power.

 

Femke Bol’s 2023 European Championship.
Femke Bol’s 2023 European Championship.
World Champion: How Bol Seized Victory in 2023

Femke Bol’s 2023 World Championship victory in the 400-meter hurdles was nothing short of dramatic. The race itself was a heart-stopping display of athleticism and mental resilience, and it cemented Bol’s place among the greatest athletes of her generation. Heading into the race, Bol had already established herself as a favorite, but competition was fierce. The race itself unfolded as a tactical battle of endurance, technique, and speed.

Bol’s performance was a masterclass in execution. As the race progressed, her powerful, rhythmic strides allowed her to maintain a strong position despite immense pressure from her competitors. Going into the final stretch, the outcome seemed uncertain, with Bol trailing slightly behind. But in an electrifying final burst of speed, she surged past her rivals in the last seconds, timing her final hurdle perfectly to clinch the title by the narrowest of margins.

The emotional high point of the race came when she crossed the finish line, just fractions of a second ahead of the competition, collapsing in elation and exhaustion. It wasn’t just about winning a world title—it was about proving that years of hard work, adapting her training, and refining her technique had paid off in the most emphatic way possible.

 

What made this victory even more remarkable was the way it was achieved. Bol’s success in the 400-meter hurdles had not come easily. She had faced challenges in refining her stride pattern and maintaining the stamina required to excel in this grueling event. Coach Laurent Meuwly had worked with her on a new hurdling technique that involved alternating between 14 and 15 strides between hurdles. This technique required immense coordination and endurance, but Bol mastered it over time, allowing her to tackle the most physically demanding part of the race—the final hurdles—with more efficiency than her competitors. Her ability to seamlessly execute this stride pattern in a high-pressure race showed just how much her training had evolved.

This 2023 win was a culmination of everything Femke Bol had worked towards since she was a young athlete. It wasn’t just another medal to add to her collection; it was proof that she belonged among the world’s elite. The victory was also a turning point in her career. Having already earned numerous accolades, this World Championship title solidified her status as a true global champion. Her thrilling win captivated the hearts of athletics fans worldwide, further propelling her into the spotlight and setting the stage for what promises to be an even more successful career ahead.

 

Femke Bol’s Workout Routine Overview

Polarized Training: Powering Performance through Endurance and Strength

At the core of Femke Bol’s success is her unique training philosophy, centered around the concept of polarized training. Unlike many other sprint athletes who focus solely on high-intensity, short-distance work, Bol’s training routine incorporates a balanced approach that optimizes both endurance and strength. This method, spearheaded by her coach Laurent Meuwly, leverages a 3-zone intensity system that ensures Bol’s body is finely tuned to handle the demands of her signature events—the 400 meters and 400-meter hurdles.

You cannot just sprint and strength train and think this is enough if, in a championship, you need to complete three 200m races in three days. ” – Laurent Meuwly

The polarized training system divides workouts into three distinct intensity zones: low, moderate, and high. The key innovation here is the heavy emphasis on the extremes—low and high intensities—while minimizing time spent in the moderate intensity range. For a 400-meter athlete, this approach is unconventional but highly effective. It allows Bol to develop endurance while simultaneously building explosive power, giving her a competitive edge both in sustaining speed over longer distances and powering through hurdles at top speed.

  1. Low-Intensity Training
    The low-intensity zone focuses on aerobic capacity, which is not typically emphasized in sprinters. Bol’s weekly routine includes long-distance runs of 8 to 10 kilometers, often two sessions per week, to build her overall endurance base. While many might assume that such endurance work is irrelevant for a sprinter, Bol’s aerobic fitness allows her to maintain a high pace throughout her 400-meter races and recover more efficiently between workouts. This zone ensures that she can handle the massive training loads required without burning out or overtraining.
  2. High-Intensity Training
    In the high-intensity zone, Bol focuses on speed, strength, and explosive power. This is where the true sprinting work happens. She regularly engages in short, sharp sprints, such as 30-meter dashes that she completes in an astonishing 3 seconds, and high-resistance exercises, like squatting 100 kg to build her powerful legs. These high-intensity sessions are designed to sharpen her top speed and improve her explosiveness off the blocks and through each hurdle. Bol also incorporates sprint endurance, such as 4 x 60m at 90-95% effort with minimal rest, ensuring she can hold her form and speed as fatigue sets in.
  3. Moderate-Intensity Training
    The moderate zone is where Bol spends the least time, as it is reserved for very specific, shorter sessions. These efforts serve to bridge the gap between the long aerobic work and the sharp, explosive sprints, but they are not the focus of her overall regimen. This polarized approach maximizes her ability to push through the fatigue in the final moments of a race when others are fading.

This combination of endurance and speed development is what makes Bol such a unique and versatile athlete. The low-intensity runs build her capacity to withstand grueling training weeks, while the high-intensity workouts develop the power she needs to run record-breaking times. Together, they allow her to push the limits of her physical abilities, resulting in her record-shattering performances and her consistency in the 400 meters and 400-meter hurdles.

 

Weekly Training Schedule: A Day-by-Day Look at Bol’s Regimen

Femke Bol’s weekly training schedule is meticulously designed to balance her need for speed, strength, and recovery. Her training is spread over six days, with a blend of sprint workouts, endurance runs, strength training, and recovery. Each day focuses on a different aspect of her performance, ensuring that no stone is left unturned in her preparation.

Monday: Speed & Max Strength

  • Morning Session: Speed Training
    Monday kicks off with a speed session focused on short, explosive sprints. Bol typically completes 3 x 70m sprints, with a generous 10-minute rest between each sprint to ensure full recovery and maximum speed. This is followed by 4 x 60m sprints at 90-95% effort, with shorter rest periods. The aim here is to develop pure sprinting power and maintain speed under fatigue.
  • Afternoon Session: Max Strength Training
    In the afternoon, Bol heads into the gym for a max strength session. This includes exercises such as squats, Olympic lifts, and hip thrusts, focusing on building her leg power. Bol’s strength training is heavily inspired by the methods used by Usain Bolt’s strength team, with an emphasis on strong hip flexors and overall lower body strength. For instance, she performs lifts like the Hang Snatch with weights ranging from 52 to 55 kg and Single-Leg Elevated Squats with a hefty 110 kg weight.

Tuesday: Endurance

  • Tuesday is dedicated to aerobic endurance. Bol covers 10-12 x 300m runs, maintaining a pace of 55 to 60 seconds per run with just 45 seconds of rest between repetitions. This session helps her build the stamina needed to maintain high speeds over the full 400 meters, while also aiding recovery between sprints during multi-round competitions.

Wednesday: Speed Endurance & Circuit Training

  • Morning Session: Speed Endurance
    On Wednesdays, Bol switches to speed endurance, which bridges the gap between her pure sprinting and her endurance work. One example is the 2x4x flying 100s, where she hits top speed for 100 meters with just enough rest to maintain her form, ensuring she can sustain speed over longer distances.
  • Afternoon Session: Circuit Training
    In the afternoon, Bol completes a circuit training session focused on hip flexors, glutes, and hamstrings. This session involves high-repetition exercises such as single-leg squats and hip thrusts with light weights, emphasizing balance, mobility, and endurance rather than brute strength. Each exercise lasts about 30 seconds per leg, followed by a short rest. This is one of her most grueling sessions, impacting not just her muscular endurance but also her breathing, making it difficult to walk the next day.

Thursday: Endurance

  • Another endurance-focused day, Thursday involves 6 x 2-minute runs with just 60 seconds rest between each. Alternatively, she may run 4 x 3 minutes, with longer rest periods of 90 seconds. These sessions further boost her aerobic base and ensure she’s ready to handle the demands of her sprint races.

Friday: Hurdles & Power Strength

  • Morning Session: Hurdles Training
    On Fridays, Bol shifts her focus to hurdle technique. She practices 5 x 60m hurdles with 6 minutes of rest between reps, or completes a demanding 2x3x100m with hurdles between each sprint, walking back to recover. This session is crucial for fine-tuning her stride pattern and precision over the hurdles.
  • Afternoon Session: Power Strength
    In the afternoon, Bol returns to the gym for power strength training, using exercises like box cleans and hip thrusts. For example, Bol has worked her way up to an impressive 97.5 kg hang clean in 2024, reflecting her continuous strength development.

Saturday: Hill Endurance & Races

  • Saturdays bring a change of pace with hill sprinting sessions. Bol performs 3 sets of 30-second, 20-second, and 10-second uphill sprints, focusing on explosive power and leg drive. She also tests her endurance with a 45-second uphill sprint, measuring how far she can cover in that time. Occasionally, this day is also reserved for races or special endurance sessions to simulate competition.

Sunday: Full Rest

  • Sundays are complete rest days, crucial for recovery and allowing her body to repair and prepare for the next week’s intense training.

 

Weekly Training Schedule Table

 

DaySession 1Session 2
MondaySpeedMax Strength
TuesdayEnduranceNone
WednesdaySpeed EnduranceCircuit
ThursdayEnduranceNone
FridayHurdlesPower Strength
SaturdayHill – Special Endurance – RacesNone
SundayFull restNone

 

Femke Bol’s Warm-up Routine

Prepping for Excellence: Bol’s Warm-Up Rituals

Femke Bol’s warm-up routine is an essential part of her training, designed to prime her body for the demanding physical exertion ahead. Before every workout or race, Bol takes time to go through a series of mobility exercises and stretches that prepare her muscles, joints, and cardiovascular system for intense activity. Her warm-up process is more than just a physical necessity; it’s a ritual that sets her mental focus as well, ensuring she’s fully locked in before stepping on the track.

Bol’s warm-up emphasizes joint mobility and flexibility, both critical for an athlete who relies on smooth, efficient movement to clear hurdles and maintain her stride during long sprints. To start, she engages in various dynamic stretching exercises to loosen her hips, knees, and ankles, which are vital for sprinting and hurdling. She incorporates movements such as leg swings to improve range of motion and to help with the high knee action required to glide over hurdles effortlessly.

Her warm-up also involves exercises to activate her hip flexors and glute muscles, which play a crucial role in powering her strides. Specific movements like hip thrusts and lunges engage these muscles, ensuring they are ready to fire at full capacity. Bol focuses particularly on unilateral (single-leg) exercises, as these mimic the actions she’ll perform during sprints and hurdles. This targeted mobility work not only prevents injury but also helps her maintain the precise form needed for top-level performance.

Femke’s warm-up is also about mental preparation. As she moves through her mobility and stretching routine, she uses the time to focus her mind on the workout or race ahead. It’s a moment to reflect on her goals and visualize executing her race strategy, ensuring she’s in the right headspace before the physical exertion begins.

Dynamic Stretches: Setting the Foundation for Speed

Dynamic stretching forms the backbone of Femke Bol’s warm-up, activating her muscles and preparing her nervous system for the explosive movements that define sprinting and hurdling. These stretches are designed to increase blood flow, raise muscle temperature, and prime the neuromuscular system for fast, coordinated contractions.

One of the core movements in her dynamic warm-up is the high knee run, where Bol drives her knees up while running on the spot or over a short distance. This exercise is crucial for activating the muscles in her hips and thighs, which are responsible for generating the power and lift required to sprint and hurdle efficiently. It also helps Bol practice maintaining an upright posture, ensuring her body is in the optimal position to generate maximum speed.

Another key exercise is butt kicks, where she brings her heels up to touch her glutes in rapid succession. This movement activates her hamstrings, which are responsible for the backward propulsion of her legs during a sprint. Butt kicks also help improve the range of motion in her knees, keeping her joints loose and responsive.

Femke-Bol-Training-Routine
Femke Bol powers through her dynamic warm-up routine, focusing on mobility and activation exercises to prepare her body for intense sprint and hurdle training.

Walking lunges are another essential dynamic stretch in Bol’s routine. These lunges activate her quadriceps, hamstrings, and glutes, and are especially important for engaging the muscles involved in explosive forward motion. By focusing on a deep lunge, Bol stretches out the hip flexors and prepares her legs for the powerful strides she needs during both sprinting and hurdling.

Bol also incorporates leg swings, both front-to-back and side-to-side, which help improve hip mobility and flexibility in the hamstrings and adductors. This dynamic movement is crucial for hurdling, as it mimics the range of motion needed when clearing hurdles with a fluid, natural stride.

To complete her dynamic stretching routine, Bol uses bounding exercises, such as skipping with exaggerated strides, to practice explosive forward motion while emphasizing proper technique. Bounding not only activates her muscles but also helps her refine her foot placement and stride mechanics, setting the stage for top-speed performance.

 

Femke Bol’s Strength Training

Strength That Powers Speed: Femke Bol’s Key Lifts

Strength training plays a critical role in Femke Bol’s ability to combine explosive speed with endurance, allowing her to dominate both the 400 meters and 400-meter hurdles. Her workouts are meticulously designed to build lower body power, core stability, and muscular endurance, all of which translate directly into her sprinting performance. The cornerstone of Bol’s strength program revolves around Olympic lifts and traditional power exercises that target the muscles most responsible for generating speed: the glutes, hamstrings, quads, and hip flexors.

One of the key exercises in her routine is the squat, a fundamental movement that strengthens her quads, hamstrings, and glutes. Bol regularly performs back squats and front squats, focusing on heavy loads to build maximum leg strength. Squatting not only improves her overall power but also enhances her ability to maintain speed through the latter stages of a race when fatigue sets in. This is particularly important for the 400-meter hurdles, where maintaining form and strength through the final hurdles is crucial.

Another central lift in Bol’s training regimen is the hang clean, an Olympic lift that builds explosive power and improves overall coordination. This movement requires her to lift a barbell from a hanging position up to her shoulders in one swift motion, activating her hip flexors, hamstrings, and core. Bol’s progression in this lift has been remarkable, with her hitting a personal best of 97.5 kg (215 lbs) in 2024. The hang clean helps her generate the rapid, explosive power needed to push off the blocks, accelerate quickly, and clear hurdles with ease.

The hip thrust is another key exercise that Bol incorporates to target her glutes and hip extensors, which are critical for sprinting. By isolating and strengthening these muscles, she enhances her ability to drive forward with each stride, making her faster and more efficient on the track. The emphasis on hip flexor strength is also a reflection of Bol’s focus on maximizing the stride length and stride frequency, both essential components of sprinting.

Bol also includes single-leg elevated squats, which provide an additional challenge by focusing on unilateral strength, ensuring both legs are equally strong and stable. This is particularly important for a hurdler like Bol, who needs to maintain balance and power while clearing hurdles. Her strength in this exercise is impressive, lifting 110 kg (242 lbs) in a controlled motion, showing her dedication to building the stability required for peak performance.

 

These core lifts—squats, hang cleans, hip thrusts, and single-leg elevated squats—form the foundation of Femke Bol’s strength training program. Each of these exercises helps translate raw strength into the speed and power she displays on the track, allowing her to remain at the top of her game across different sprinting disciplines.

 

Reps, Sets, and Intensity: Pushing the Limits of Power

The effectiveness of Bol’s strength training isn’t just about the exercises she performs, but also about how she structures her workouts in terms of reps, sets, and intensity. Femke’s strength routine is designed to maximize both maximal strength and explosive power, using heavy weights and low reps in some sessions, and higher reps with lighter weights in others, depending on the goal of each workout.

During her max strength sessions, Bol focuses on low repetitions with high weights, typically performing 3 to 5 sets of 2 to 3 repetitions per exercise. For example, when working on her hang cleans, she might perform 3 sets of 2 reps with a weight nearing her personal max. This approach ensures that she is pushing her muscles to their absolute limit, stimulating both strength gains and neural adaptations that enhance her ability to produce force quickly—critical for explosive starts and fast sprinting speed.

For exercises like the squat or deadlift, Bol follows a similar pattern, performing 3 to 4 sets of 3 to 5 repetitions. The focus during these sessions is on heavy loads, often upwards of 80-90% of her one-rep max, ensuring that she is building the raw strength needed to sustain her speed throughout a race. These max strength workouts typically take place twice a week, on Mondays and Fridays, and are timed to give her enough recovery time between intense sessions.

In contrast, her power sessions use slightly lighter weights but focus on speed of movement, with exercises like box jumps or bounding included alongside Olympic lifts. These sessions involve higher reps and faster movements, typically 4 to 5 sets of 5 to 6 reps, ensuring that she is training her muscles to contract quickly and efficiently. This not only improves her sprint speed but also helps her maintain powerful strides through the fatigue that comes during the final stages of her races.

One unique aspect of Bol’s training is the incorporation of plyometric exercises immediately after heavy lifts. For example, after completing a set of heavy squats, she might perform a series of hops or bounding jumps, which help her convert the raw strength gained from weightlifting into explosive, fast-twitch power. These contrast sets are key for developing the kind of dynamic strength needed for sprinting.

Additionally, Bol’s coach, Laurent Meuwly, places a significant emphasis on hip flexor strength, which is often overlooked by other athletes. Hip flexor exercises are included in nearly every strength session, reinforcing their importance in driving forward momentum and improving stride length. Bol performs a variety of hip flexor-specific movements, such as leg raises with a resistance band and weighted Romanian deadlifts, which help her maintain proper sprint form and enhance her top-end speed.

 

Workout TypeDetails
Speed training3 x 70m (10 min rest), 4 x 60m at 90%-95% (2 min rest)
Speed endurance2 x 4 x flying 100s in 11.6 sec
Hurdles training5 x 60m hurdles (6 min rest) or 2x3x100m with hurdles
Aerobic training8-10km runs, 10-12 x 300m (55-60 sec with 45 sec rest)
Circuit training10 exercises per leg, focusing on hip flexors, glutes, hamstrings
Strength trainingSquats, Olympic lifts, hip thrusts, 3×2 single-leg squats
Jumping exercises4 sets of 5 hops, 4 sets of 5 bounds jump from standing

 

Overall, Femke Bol’s strength training regimen is all about pushing the limits of power. By alternating between max strength and power-focused sessions, and incorporating both heavy weights and explosive movements, Bol develops the physical foundation necessary for elite sprinting. Whether it’s blasting off the starting blocks, maintaining speed through the final curve, or powering through hurdles, her strength training equips her to be one of the most formidable sprinters on the track.

 

Femke Bol’s Cardio and Conditioning

Endurance for the Long Sprint: Bol’s Aerobic Training

While sprinting is often associated with short bursts of speed, endurance plays a crucial role in Femke Bol’s success, especially in the grueling 400 meters and 400-meter hurdles. To compete at the highest level, Bol needs the stamina to maintain a fast pace throughout the entire race. That’s where her aerobic training comes into play—an element not commonly emphasized in the training programs of sprinters.

Bol’s coach, Laurent Meuwly, has incorporated long-distance cardio sessions into her regimen to improve her overall endurance. These sessions, often seen as unconventional for a sprinter, include 8 to 10-kilometer runs. Bol typically performs two or three such sessions per week, on Tuesdays, Thursdays, and Saturdays. This aerobic training helps her develop a strong cardiovascular base, enabling her to recover more quickly between high-intensity sessions and races, and to sustain speed through the final stages of her 400-meter events.

These aerobic endurance runs are conducted at a controlled pace, allowing Bol to maintain steady effort without overexerting herself. While the primary goal isn’t to increase her sprinting speed, this work helps build her aerobic capacity and enhances her ability to handle lactic acid buildup during races. By improving her overall conditioning, Bol ensures that she has the stamina to finish races strong, even when fatigue sets in after the first 300 meters.

In addition to the long runs, Bol also performs tempo runs and threshold workouts, which are slightly faster than her aerobic runs but still slower than her sprinting pace. These sessions typically consist of longer intervals, such as 10-12 x 300m with short rest periods. The aim is to build both stamina and speed endurance, training her body to maintain a high level of performance over extended periods of time. This allows her to pace herself effectively in races while still having enough energy to unleash a powerful finishing sprint.

This focus on aerobic training, while uncommon for sprinters, gives Femke Bol an edge in the 400 meters, an event that demands not only raw speed but also the ability to sustain that speed across the entire distance. By developing a strong aerobic base, Bol can train harder and recover faster, setting her up for success in competition.

 

Sprint Mastery: Interval Workouts for Speed and Stamina

While aerobic training is essential for stamina, Femke Bol’s sprinting prowess comes from her dedication to high-intensity interval training (HIIT) and specific sprint workouts designed to enhance both speed and conditioning. These workouts, held on Mondays, Wednesdays, and Fridays, are laser-focused on building the explosive power and speed endurance needed for her sprinting events.

One of Bol’s key speed workouts is the 3 x 70-meter sprint session, with 10 minutes of rest between each rep. This generous recovery time allows her to sprint at maximum effort without fatigue compromising her form or speed. Bol pushes herself to hit top speeds in each rep, working on her acceleration, stride length, and explosive power off the start. These short sprints are crucial for developing the fast-twitch muscle fibers needed to explode off the blocks and maintain speed in the initial phases of the race.

Bol also incorporates 4 x 60-meter sprints at 90-95% effort into her weekly schedule, with 2 minutes of rest between each. This workout helps her maintain speed endurance, which is critical in the latter stages of her 400-meter races. Sprinting at near-maximal intensity with short recovery periods pushes her body to adapt, enabling her to maintain a high speed for longer distances.

On Wednesdays, Bol switches to speed endurance work, focusing on 2 x 4 x flying 100-meter sprints. In these reps, she reaches top speed for 100 meters while already in motion, ensuring that she works on sustaining her peak velocity. These flying sprints are designed to simulate race conditions, training her body to hold onto speed even when fatigue starts to kick in. The short rest periods between sets ensure that Bol builds the endurance needed to finish strong, even when racing against the clock.

Bol’s training also includes uphill sprints, a powerful tool for improving both speed and conditioning. Uphill sprinting forces her to recruit more muscle fibers in her legs, particularly in the glutes and hamstrings, which are crucial for her sprinting power. The uphill resistance challenges her explosiveness and strengthens her stride drive, making her faster on flat surfaces.

On Saturdays, Bol performs 3 sets of uphill sprints: a 30-second sprint, followed by 20 seconds and 10 seconds, with walking rest in between. These uphill sprints are followed by a 45-second uphill sprint test, where Bol measures the distance she can cover in that time. This not only pushes her physical limits but also tests her mental resilience—an essential component for competing at the highest levels.

In addition to these sprint workouts, Bol engages in HIIT sessions, which alternate between high-intensity sprinting and recovery periods. These sessions are designed to push her heart rate to its max, improving her anaerobic capacity and enhancing her ability to produce speed in bursts—something that is particularly valuable in the final stretch of the 400-meter hurdles, where endurance, power, and technique are all critical.

Bol’s track interval training combines both short sprints and longer intervals, giving her the conditioning needed to excel in the 400 meters and 400-meter hurdles. By regularly switching between explosive sprints and sustained efforts, she develops both her speed and stamina, ensuring she is fully prepared for the unique challenges of her events.

The structure of her HIIT and sprint workouts builds the resilience necessary for multi-round competitions, where athletes must race several times within a short timeframe. This focus on speed endurance, combined with her ability to accelerate quickly and maintain form over hurdles, is what gives Bol her competitive edge in races that demand both speed and grit.

 

Femke Bol’s Athletics/Sprinting Specific Drills

Mastering the Hurdles: Bol’s Precision Drills

One of the key components of Femke Bol’s success in the 400-meter hurdles is her meticulous attention to technique. The hurdles event demands not only speed and endurance but also the ability to clear barriers efficiently while maintaining pace. Bol’s training incorporates a range of drills designed to sharpen her hurdling precision, focusing on rhythm, stride length, and hurdle clearance.

One of the most crucial elements of her hurdling technique is the 14/15 stride system. This system, developed in collaboration with her coach Laurent Meuwly, involves Bol taking 14 strides between hurdles for the first part of the race and transitioning to 15 strides for the final hurdles. The rationale behind this strategy is to maintain maximum speed in the early part of the race, using longer, powerful strides, and then to conserve energy and control for the final hurdles, where fatigue often disrupts form. Perfecting this switch between stride patterns requires immense coordination and stamina.

To master this system, Bol works on hurdle-specific drills that ensure her transitions between strides are smooth and efficient. One key drill is the 5 x 60m hurdles routine, where Bol clears five hurdles over a 60-meter distance, focusing on rhythm and accuracy. The emphasis in this drill is on maintaining stride consistency and hitting the takeoff point for each hurdle with precision. With 6 minutes of rest between each repetition, Bol has the time to recover fully and ensure that each set is performed at maximum effort and with flawless technique.

Another important drill is the 2 x 3 x 100m hurdles, where Bol runs 100 meters with three hurdles, walking back to recover and taking 10 minutes of rest between sets. This drill is crucial for fine-tuning her stride pattern and simulating race conditions. By practicing over a slightly longer distance, Bol ensures that her technique holds up under fatigue, a critical factor when competing in the final stages of a 400-meter hurdles race.

Bol also incorporates hurdle mobility exercises into her routine, which are designed to enhance her hip flexibility and ensure smooth clearance over each barrier. These exercises include swinging her leg over hurdles in a controlled manner and performing single-leg hurdle hops. The goal of these drills is to improve her range of motion and agility while reinforcing the muscle memory needed to clear hurdles quickly and without breaking her stride.

Additionally, Bol regularly performs hurdle walkovers, a drill where she slowly steps over a series of hurdles using alternating legs. This exercise helps her perfect her lead and trail leg mechanics, ensuring that both sides of her body are equally proficient at clearing hurdles. It also reinforces the rhythm she needs to maintain throughout the race, allowing her to transition between strides smoothly and without hesitation.

By mastering these drills, Bol has developed a seamless hurdling technique that allows her to maintain speed while navigating the obstacles. This precision is what gives her a competitive edge in the 400-meter hurdles, an event where even the smallest technical error can make the difference between winning and losing.

 

Agility and Power: Femke Bol’s Race Day Preparations

Race day for Femke Bol is all about agility and power, two essential attributes that she fine-tunes with specialized drills and exercises leading up to competition. These drills are designed to sharpen her reaction time, acceleration, and explosive strength, ensuring she is fully prepared to deliver peak performance when it counts.

One of the key components of her race day preparation is plyometric training, which enhances her muscular power and explosiveness off the blocks and over the hurdles. Plyometric drills, such as bounding and hurdle hops, allow Bol to maximize her ground contact time and generate the forward propulsion needed for quick, efficient strides. These drills also improve her vertical lift, making it easier to clear hurdles without breaking momentum.

Bounding drills, where Bol takes exaggerated strides over a set distance, are particularly effective for improving stride length and leg power. These drills help Bol practice maintaining an efficient, powerful stride pattern, especially during the middle part of the race when fatigue starts to set in. By simulating the explosive, repetitive motion of sprinting and hurdling, bounding ensures that her muscles are primed for maximum performance on race day.

In addition to plyometric exercises, Bol also works on short-distance sprints and reaction drills. On race days, she often performs 30-meter sprints to practice her explosive starts and accelerate rapidly off the blocks. These short bursts of speed, paired with reaction drills such as responding to a starting gun, help her hone her ability to react quickly and get a fast start—a critical factor in the 400-meter hurdles, where positioning from the beginning can dictate the flow of the race.

Bol’s agility work also involves ladder drills and cone drills, which are used to sharpen her footwork and improve coordination. These exercises are crucial for a hurdler, as they enhance her ability to adjust quickly and maintain balance while sprinting between and over hurdles. By practicing quick footwork and lateral movement, Bol ensures that her body is ready to make rapid adjustments during the race, whether it’s navigating through tight curves or responding to obstacles on the track.

Another integral part of Bol’s race day preparation is explosive power training, which includes exercises like medicine ball throws, box jumps, and single-leg bounds. These exercises target her core, legs, and upper body, all of which are engaged during a sprint. Medicine ball throws, for instance, help her develop core strength and rotational power, which is essential for maintaining speed and stability throughout the race. Box jumps improve her vertical leap and leg explosiveness, helping her clear hurdles with ease, while single-leg bounds reinforce balance and strength, mimicking the movements of hurdling.

Leading up to race day, Bol also focuses on refining her form during practice runs that simulate the conditions of the actual race. She incorporates hurdles at various distances, practicing her transitions between the 14- and 15-stride system and making sure her takeoff points are precise. By simulating race conditions during her drills, Bol ensures that she can execute her race plan flawlessly when it matters most.

 

Bol’s Recovery and Rest

Cooling Down for Recovery: Femke’s Post-Workout Routine

After each intense training session or race, recovery becomes a crucial part of Femke Bol’s routine to ensure her body is ready for the next workout or competition. Cooling down is an essential part of her post-workout regimen, helping to prevent injuries, reduce muscle soreness, and accelerate the recovery process. Bol’s cool-down routine typically involves a combination of light aerobic activity, stretching, and mobility exercises.

Immediately after her sprints or strength training, Bol engages in light jogging or walking for 5 to 10 minutes. This gradual reduction in intensity helps to flush out lactic acid that has built up during her workout and promotes better circulation, which is vital for delivering oxygen to fatigued muscles and removing metabolic waste. By keeping her body moving at a low intensity, Bol ensures a smooth transition from high-intensity exertion to a state of rest.

Following the light aerobic activity, Bol moves into dynamic stretching to keep her muscles loose and prevent stiffness. She focuses on key areas like her hamstrings, quads, calves, and hip flexors, which are heavily taxed during sprinting and hurdling. Bol incorporates movements such as leg swings, lunges, and hip flexor stretches to maintain flexibility and range of motion. These stretches not only aid in recovery but also ensure that she can continue training without risk of strain or injury.

Bol also includes foam rolling in her post-workout routine, using a foam roller to target specific muscle groups, particularly in her legs and lower back. Foam rolling helps to release muscle tension, reduce tightness, and improve blood flow, speeding up the recovery process. By applying pressure to sore areas, Bol can break up adhesions and knots that form during high-intensity training, ensuring that her muscles stay pliable and ready for the next session.

Incorporating static stretching into her cool-down is another key part of Bol’s recovery. Unlike dynamic stretching, which is performed before workouts to prepare the body for movement, static stretching is done after workouts to lengthen muscles and promote relaxation. Bol holds each stretch for 20-30 seconds, allowing her muscles to fully relax and recover. This routine helps reduce delayed onset muscle soreness (DOMS), ensuring that she can maintain her demanding training schedule without disruption.

By focusing on active recovery through proper cool-down exercises and stretches, Femke Bol keeps her body in peak condition, minimizing the risk of injury and maximizing her ability to recover quickly between sessions. This attention to detail in her post-workout routine plays a vital role in her longevity as an athlete and her ability to consistently perform at an elite level.

 

Strategic Rest: Ice Baths, Jet Lag Protocols, and the Art of Recovery

In addition to her cool-down routine, strategic rest and active recovery are integral parts of Femke Bol’s overall training plan. Her recovery strategy involves a range of techniques designed to help her body recover from the intense demands of sprinting, including ice baths, massage therapy, and jet lag protocols to manage travel fatigue.

One of the most important tools in Bol’s recovery arsenal is the use of ice baths. After particularly tough training sessions or competitions, Bol will immerse herself in an ice bath to reduce inflammation and muscle soreness. The cold temperature helps to constrict blood vessels and reduce swelling in her muscles, which are often fatigued from high-intensity exertion. After exiting the ice bath, the subsequent warming of her muscles increases blood flow, which speeds up the healing process by delivering oxygen and nutrients to damaged tissues. Ice baths are a staple of her recovery routine, allowing her to bounce back quickly after taxing workouts.

Another key component of Bol’s recovery strategy is massage therapy. Regular deep-tissue massages help release muscle tension, improve circulation, and promote relaxation, all of which are essential for an athlete who trains at such a high intensity. Massage therapy helps address specific areas of tightness or soreness, such as her hamstrings and calves, which are constantly under strain during sprinting. This targeted muscle work is crucial for preventing injuries and ensuring that Bol’s body stays in peak condition throughout the competitive season.

Given that Bol frequently travels for competitions, she follows a jet lag protocol to minimize the effects of travel on her performance. Long flights can lead to muscle stiffness, dehydration, and sleep disruption, all of which can impact recovery and performance. To counteract these effects, Bol incorporates hydration strategies, ensuring she drinks plenty of water before, during, and after flights to prevent dehydration. She also uses compression garments during travel to promote blood flow and reduce the risk of swelling in her legs. Additionally, Bol adjusts her sleep schedule before long trips, gradually shifting her bedtime to align with the time zone of her destination. This allows her body to adjust to new environments more smoothly, ensuring she’s fully rested and recovered when she arrives at competitions.

Sleep is another vital aspect of Bol’s recovery routine. She prioritizes getting enough high-quality sleep each night, typically aiming for at least 8 to 9 hours. Sleep is crucial for muscle recovery, hormone regulation, and mental clarity, all of which are necessary for optimal athletic performance. Bol also pays close attention to her sleep environment, ensuring her bedroom is cool, dark, and free from distractions to promote deeper, more restorative sleep. She often incorporates naps into her schedule during particularly demanding training periods, using short naps to recharge and support recovery.

Bol’s recovery regimen also includes the strategic use of supplements to aid muscle repair and reduce inflammation. She uses protein shakes post-workout to ensure her muscles receive the nutrients needed for recovery, as well as electrolytes to replenish minerals lost during training. Additionally, she incorporates anti-inflammatory foods into her diet, such as berries, leafy greens, and omega-3-rich fish, to naturally reduce inflammation and support overall health.

Finally, Bol understands the importance of full rest days in her training plan. Every Sunday is dedicated to complete recovery, with no training sessions scheduled. These rest days give her body a chance to repair and rebuild muscle tissue, which is essential for preventing overtraining and avoiding injury. Full rest days also offer Bol the opportunity to mentally recharge, allowing her to come back to training with renewed energy and focus.

 

Femke’s Diet and Nutrition

Fueling the Machine: Femke Bol’s Diet Essentials

Femke Bol’s exceptional performance on the track is not just the result of her rigorous training regimen but also the product of a carefully designed nutrition plan that fuels her body for success. Like any elite athlete, Bol’s diet is tailored to meet the demands of intense physical activity, ensuring she has the energy, strength, and endurance to perform at her peak. Her nutrition plan is centered around balance, incorporating a variety of macronutrients—proteins, carbohydrates, and fats—to support muscle growth, energy needs, and recovery.

Carbohydrates play a key role in Bol’s diet, as they provide the primary source of energy for her sprinting and endurance sessions. She consumes complex carbohydrates like whole grains, sweet potatoes, and brown rice, which offer a steady release of energy throughout the day and during her training. These slow-digesting carbs ensure she has enough fuel for both long aerobic sessions and short, explosive sprints. Additionally, before a race or an intense workout, Bol increases her intake of fast-digesting carbohydrates, such as bananas, energy bars, or smoothies, to give her a quick energy boost without feeling weighed down.

Protein is another crucial component of her diet, supporting muscle repair and recovery after hard training sessions. Bol ensures she gets plenty of high-quality protein from sources such as chicken, fish, eggs, and plant-based proteins like lentils and quinoa. Post-workout, she often consumes protein shakes or smoothies that help deliver amino acids to her muscles quickly, kickstarting the recovery process. This allows her to rebuild muscle fibers that are broken down during intense workouts, promoting faster recovery and muscle growth.

Healthy fats are also an important part of Bol’s nutrition plan. Fats from sources such as avocados, nuts, seeds, and olive oil provide long-lasting energy and help support overall health, including her joints and cardiovascular system. These fats are particularly important for athletes like Bol who undergo repetitive, high-impact movements like hurdling, as they help reduce inflammation and promote recovery.

Bol’s meals are designed to be nutrient-dense, meaning they contain a wide variety of vitamins, minerals, and antioxidants that support her overall health and immune function. She regularly consumes plenty of vegetables, fruits, and whole foods that provide the essential micronutrients her body needs to stay strong and healthy, including vitamin C for immunity, iron for energy, and magnesium for muscle function.

Supplements and Hydration: Keeping Bol in Peak Condition

In addition to her balanced diet, Femke Bol uses supplements strategically to ensure she’s getting all the nutrients she needs for optimal performance. After her workouts, Bol takes protein supplements to aid in muscle repair and recovery. Her post-workout shakes often contain whey protein or plant-based protein powders that deliver the necessary amino acids quickly to her muscles. These supplements are particularly important after her most grueling training sessions when her body needs rapid recovery to prepare for the next day’s workouts.

Electrolyte supplements are another essential part of her routine, especially after long endurance runs or on hot training days when she loses significant amounts of sweat. These supplements help restore minerals like sodium, potassium, and magnesium, which are crucial for maintaining fluid balance, preventing cramps, and supporting muscle function. Bol carefully monitors her hydration levels, ensuring she drinks plenty of water throughout the day, especially before and after workouts, to stay properly hydrated and maintain peak physical function.

Bol also incorporates anti-inflammatory supplements like omega-3 fatty acids, which she obtains from fish oil or flaxseed oil. These supplements help reduce muscle soreness and inflammation, particularly after high-intensity sessions or competitions. Additionally, she may use vitamin D and calcium supplements to support bone health, which is especially important given the physical demands of hurdling and sprinting on her joints and bones.

Her hydration strategy is equally meticulous. Bol ensures that she drinks water consistently throughout the day and increases her fluid intake during training. In addition to water, she uses hydration tablets or sports drinks that contain electrolytes to replenish what she loses during sweat-heavy sessions, ensuring her body is in prime condition to perform at its best and recover quickly.

 

Mindset and Motivation

Mental Toughness: The Mindset that Drives Bol’s Success

Beyond her physical abilities, Femke Bol’s success is driven by her mental strength and ability to maintain focus under intense pressure. Competing at the highest level requires more than just athletic talent—it demands a mindset capable of overcoming challenges, staying calm in the face of adversity, and pushing through moments of doubt or fatigue. Bol’s approach to mental toughness is rooted in her ability to focus on the present moment, blocking out distractions and concentrating on the task at hand.

One of Bol’s key mental strategies is visualization. Before races and even tough training sessions, she mentally rehearses the race, visualizing each hurdle and stride in her mind. This not only helps her prepare for the physical demands of the race but also instills a sense of confidence, as she imagines herself executing each part of her race plan flawlessly. This technique allows her to remain composed and confident, even when she’s competing against the best in the world.

Bol also uses positive self-talk to stay motivated and focused during competitions. She believes in reinforcing her confidence by reminding herself of her preparation, training, and ability to succeed. When fatigue sets in during the final stretch of a race, Bol relies on these positive affirmations to push through and maintain her form, knowing that her mental resilience can carry her through when her body is under stress.

 

Staying Motivated: Words of Wisdom from Femke and Her Coaches

Femke Bol’s coach, Laurent Meuwly, plays a significant role in shaping her mindset and motivation. Meuwly encourages Bol to approach each race and training session with a mindset of constant improvement, focusing on small, incremental gains rather than obsessing over immediate results. This philosophy helps Bol stay motivated, as she measures her progress not just by wins or records but by how much she improves in each session.

One of Bol’s mantras, inspired by her coach, is to “embrace the discomfort” of training and racing. She understands that to achieve greatness, she must push through physical and mental barriers, and this mentality allows her to persevere through grueling workouts and tough competitions. As Bol often says, “Success doesn’t come from avoiding pain; it comes from finding strength in it.” This mindset has helped her develop the resilience needed to push past her limits and continually strive for excellence.

Bol also draws motivation from her passion for the sport. While training is demanding and requires immense discipline, her love for running and hurdling drives her forward. She often emphasizes the importance of enjoying the process, not just the results, which keeps her motivated through both the highs and the challenges of her career.

 

Interesting Facts

Unconventional Training Methods: The 8km Sessions that Set Bol Apart

One of the most intriguing aspects of Femke Bol’s training is her inclusion of 8 to 10-kilometer aerobic sessions, a routine rarely seen in 400-meter sprinters. While sprinters typically focus on explosive speed and short bursts of high-intensity training, Bol incorporates long-distance endurance runs into her regimen. These sessions are designed to build her aerobic capacity, allowing her to maintain a high pace throughout the entire 400 meters and recover more effectively between intense training sessions.

Bol’s coach, Laurent Meuwly, introduced this unconventional approach as part of her overall polarized training strategy. By developing her endurance, Bol can sustain her power and speed deep into the race, especially during the final 100 meters when most athletes start to slow down. This unique blend of sprint-specific training and endurance work is what sets Bol apart from her competitors. The inclusion of these long aerobic sessions gives her the stamina to withstand the physical and mental demands of races and training, allowing her to handle high volumes of training without burning out.

While it’s unusual for a sprinter to run such long distances, Bol has embraced the method, recognizing that it’s a key factor in her ability to dominate the 400 meters and the 400-meter hurdles. This unconventional training has made her one of the most versatile athletes in track and field, and it’s a testament to her commitment to exploring every possible way to improve.

Fun Anecdotes and Other Facts
  • From Judo to the Track: Before becoming a world-class sprinter, Femke Bol initially trained in judo as a child. It wasn’t until she was eight years old that she transitioned to track and field. Her early experience in martial arts helped her develop a strong sense of discipline and mental focus, traits that have carried over into her sprinting career.
  • Speed and Strength Combo: Despite her long-distance aerobic sessions, Bol is no stranger to explosive power. In addition to sprinting, she’s known for her impressive strength in the gym. For instance, Bol can squat 100 kg and has worked her way up to a 97.5 kg hang clean—strength levels that are more typically seen in power athletes like throwers. This unique combination of endurance and strength training is a key factor in her ability to maintain speed throughout her races.
  • The Power of Visualization: Bol is a strong believer in the power of visualization as part of her mental preparation. Before races, she often visualizes herself executing each hurdle and stride with precision, mentally rehearsing the race to build confidence. This technique not only helps her stay calm but also reinforces her focus during high-pressure moments on the track.
  • Breaking a Record with Broken Shoes: In an unexpected twist, one of Bol’s most memorable races happened under less-than-ideal circumstances. During a Diamond League race, she noticed that one of her racing spikes had partially split just before the race began. Instead of panicking, Bol focused on her race strategy and ended up winning with a personal best time, proving that her mental toughness and focus could overcome even the most unexpected challenges.
  • Fast but Not Fast Enough for a Zebra: Bol once joked in an interview that despite being one of the fastest women in the world, she doubted she could outrun a zebra—an animal known for its incredible burst speed. “I’m fast, but I think the zebra still has me beat,” she laughed. It’s a fun way for Bol to reflect on her own speed with a sense of humor, even as she continues to set new records and push her limits.
  • Inspired by Childhood Heroes: Growing up, Bol admired athletes like Dafne Schippers, the Dutch sprinter and former world champion. Schippers’ success on the international stage inspired Bol to pursue her own dreams in track and field. Bol has since gone on to carve out her own legacy, following in the footsteps of her role models while making a name for herself as one of the fastest women on the planet.
  • Training on Two Continents: Femke Bol’s training isn’t confined to just one location. She trains both in the Netherlands and South Africa, using the high-altitude conditions and warm weather of South Africa to enhance her endurance and strength during certain parts of the year. This multi-continent training approach allows Bol to experience different environments, pushing her body to adapt to new challenges while staying sharp for major competitions.

 

The Femke Bol Blueprint: Lessons from a Champion’s Journey

Femke Bol’s journey to becoming one of the fastest women in the world is the result of a finely tuned, comprehensive approach to training that blends endurance, power, and mental toughness. Her success on the track is not just about raw speed but also about how she balances every aspect of her preparation. From the unconventional 8km endurance sessions that build her stamina to the strength training that enhances her explosive power, Bol’s training regimen exemplifies a perfect blend of techniques that allow her to excel in the 400 meters and 400-meter hurdles.

Bol’s ability to combine polarized training, focusing on both low-intensity endurance work and high-intensity sprint and power sessions, sets her apart from many sprinters who rely solely on speed training. This method allows her to sustain high speeds throughout long distances, giving her the edge in races where maintaining form and power, especially in the final stretch, is crucial.

Additionally, Bol’s attention to recovery, through methods like ice baths, massage therapy, and strategic rest days, plays a critical role in her longevity and ability to train consistently at such a high level. Her diet, which focuses on balanced nutrition, hydration, and supplements, ensures that she stays physically and mentally prepared for the demands of elite competition.

Another standout feature of Bol’s success is her mental approach. Through techniques like visualization and positive self-talk, she remains calm and focused under pressure, turning every race into a mental battle as much as a physical one. This mindset, combined with her dedication to constant improvement, is what drives her to push through challenges and continually raise her performance.

For athletes at all levels, there are valuable lessons to be drawn from Femke Bol’s disciplined approach. Her success is built on hard work, adaptability, and an unwavering commitment to both physical and mental preparation.

 

Incorporating Bol’s Secrets into Your Own Workouts

While Bol’s training might seem designed for elite athletes, many of the principles that guide her workouts can be applied to anyone looking to improve their fitness or athletic performance. Whether you’re a sprinter, an endurance athlete, or someone simply looking to improve your conditioning, here are some key takeaways from Bol’s training that you can incorporate into your own routine:

  1. Balance Endurance and Power:
    Like Bol, you don’t need to be a marathon runner to benefit from endurance training. Incorporating aerobic sessions, like 5-10k runs or cycling, can improve your overall stamina and help your body recover faster from intense workouts. Combining these with strength and power exercises—such as squats, deadlifts, and sprint intervals—will give you the balance needed to excel in a variety of fitness goals.
  2. Focus on Technique and Precision:
    Whether you’re a runner or not, working on technique is crucial to improving performance and preventing injury. If you’re a runner, focus on form and stride efficiency during your workouts. If you’re lifting weights or doing functional training, prioritize good posture and movement mechanics, ensuring you’re performing each exercise with precision.
  3. Emphasize Recovery:
    Recovery is just as important as training. Incorporate cool-down exercises, like light jogging and stretching, after workouts to help your muscles recover. Consider using foam rolling or getting massages to release tension in your muscles and speed up recovery. On top of that, make sure to take rest days seriously—they are essential for muscle repair and preventing overtraining.
  4. Improve Mental Toughness:
    Bol’s use of visualization and positive self-talk is a great reminder that the mental side of training is just as important as the physical. Before a big workout or challenge, try visualizing yourself succeeding, and use positive affirmations to push through tough moments. Building mental resilience can help you stay motivated and overcome obstacles, whether in sport or daily life.
  5. Adapt Your Training to Your Needs:
    Just as Bol’s training varies between speed work, endurance training, and hurdling technique, your workout routine should be adapted to fit your specific goals. Don’t be afraid to incorporate a variety of exercises to develop different aspects of your fitness, and make sure you’re continuously adjusting your workouts to challenge your body in new ways.

Leave a Reply

Your email address will not be published. Required fields are marked *