Olympic Track Athletes Reveal Their Top Strength Exercises for Speed

Published on August 20 by Matt

The world’s fastest runners know that speed isn’t just built on the track—it’s also forged in the gym. As the 2024 Olympics approach, top Team USA track and field athletes are sharing the strength exercises that help them sprint to new heights and smash personal records. Whether you're an elite athlete or a recreational runner, incorporating these exercises into your routine can help you build the power and speed needed to elevate your performance.

Back in June, the U.S. Olympic Track & Field Trials showcased America’s fastest athletes, with over 30 competitors setting new personal bests. One standout moment was Sydney McLaughlin-Levrone’s world-record-breaking run in the 400-meter hurdles, clocking in at an astonishing 50.65 seconds. But what many people don’t see is the hard work these athletes put in off the track—specifically, in the weight room.

For instance, Trevor Bassitt, who placed third in the 400-meter hurdles, boasts a deadlift of 500 pounds, demonstrating the immense strength behind his explosive starts. Meanwhile, sprinter Sha’Carri Richardson’s gym sessions, which include moves to enhance her powerful arm swing, were featured in the Netflix docu-series Sprint. And Noah Lyles, a sprinting sensation, makes hang cleaning 286 pounds look effortless, showcasing the kind of strength that translates directly to speed.

The correlation between strength and running speed is undeniable. Stronger muscles generate more force, and the ability to apply more force to the ground is where speed originates. Every time you push off the ground, you cover more distance in less time, thanks to the power you’ve cultivated in the gym.

Here are seven go-to strength exercises recommended by top Team USA athletes to help you boost your running speed and performance:

1. Single-Leg RDL to Step-Up: This exercise improves balance, strength, and explosiveness, all of which are crucial for powerful strides.
2. Modified Safety Bar Box Squat: This squat variation focuses on building lower body strength, particularly in the quads and glutes, which are key for sprinting power.
3. Pistol Squat: A challenging move that enhances unilateral leg strength and stability, helping athletes generate force more effectively.
4. Banded Tap Outs: This exercise targets the hips and glutes, crucial muscles for maintaining proper form and increasing stride length.
5. Lateral Sled Drag: By pulling weight laterally, this exercise builds the adductors and abductors, essential for strong, stable running mechanics.
6. Hang Clean: A full-body exercise that develops explosive power, vital for quick acceleration and maintaining top speed.
7. Iso Lunges: Isometric lunges build endurance and strength in the quads, hamstrings, and glutes, supporting sustained speed over long distances.

These strength training exercises aren’t just for Olympians—any runner can benefit from adding them to their regimen. Whether you’re chasing a new personal record, looking to improve your running efficiency, or simply aiming to avoid injury, these movements can help you build the power necessary to take your running to the next level. As the 2024 Olympics get underway, let these top athletes inspire you to hit the weight room and unleash your full potential.

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