The training that took the young sprinter to the UK junior 100m record and world junior title
Adam Gemili has had a sensational breakthrough in 2012, bringing his 100m PB down from 10.35 to 10.05 and becoming world junior champion in Barcelona as well as securing his place on the British Olympic team.
His performance at the Sparkassen Gala in Germany where he ran 10.11 in the first round and 10.08 in the final may have been a surprise to many fans, but this breakthrough was the result of an increase in training and a bigger commitment to athletics.
“In 2011 I only started training once or twice a week with my local group to get ready for the European Junior Championships, but in October I changed group and started training at Lee Valley,” explained the Michael Afilaka-coached athlete. “Because of my previous football commitments I couldn’t really train properly but when January came around this year, I decided to stop playing football and concentrate on athletics for the rest of the year to see what I could achieve if I gave it my all. Since then I now train four to five days a week.
“I would love to keep progressing the way I have been,” he adds. “I still have a lot of improvements to make so I would like to make the changes I need to and hopefully run quicker than I have. I would love to run sub-10 as soon as I can.”
Technique work using max-velocity hurdles. Hurdle drill exercises. Track work: 4x350m. Gym work: heavy lifting squats, cleans and snatch plus hamstring work.
Trackwork: 10x150m. Plyometric jumps into sandpit. Ab circuit.
Block training: 6x30m and 3x40m. Lighter gym work.
3x300m (8 minutes recovery). Ab circuit.
Hill reps: 3x70m and 3x100m. Heavy lifting in the gym.
Basic gym work – such as: press-ups, sit-ups x 500, chin-ups and adductor work.
(am) Trackwork: Blocks – starting from 10m-60m. 3 x 50m. 4 x 90m-150m.
(pm) Heavy lifting gym session: cleans, bench, squats, hamstring loading. Ab circuit.
2x(8x100m). Ab circuit. Recovery such as plunge pool.
Plyometrics and hurdle work.
Race or trackwork: Blocks ranging from 10-60m. 4 x 150m. Heavy loading in the gym: cleans, bench, squats, hamstring loading.
» Weight training: Cleans 4 x 4 of 90-105 kg. Squats 4 x 3 of 90-110 kg. Snatch 4 x 3 of 60kg. Step-up 3 x 6 of 40-60kg. Bench press 90kg x 3, 100kg x 2, 105kg x 1.
» Plyometric work: Box jumps x 6. Dropping from ledges and into bounds x 6. Bounding over small hurdles x 6.
» Hurdle work: Line the hurdles up in a line: hurdle walk- overs x 2. Adductor walk around the sides x 2. High knees/straight legs down the sides. Over and under the hurdles x 2.
» Max velocity sessions: Max-velocity hurdles are small hurdles that are placed in a line on the track and at specific distances apart so that you have to run over them exaggerating your technique, which helps to improve it. Typically Gemili does about five of these with varied distances.