Gold Medalist Noah Lyles Shows Us The Fastest Man On Earth's Workout | Train Like | Men's Health
Gold Medalist Noah Lyles Shows Us The Fastest Man On Earth's Workout | Train Like | Men's Health
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00:00What's up, everybody?
00:18I'm Noah Lyle, six-time world champion, Olympic 100-meter champion, and bronze 200-meter Olympic
00:24champion.
00:25And this is my workout.
00:26I first figured out that I was fast when I was born, because both my parents were runners.
00:31They both went to the University of Seton Hall, and my dad was actually a professional
00:35runner for Adidas as well.
00:37So I've always known that I was fast, even on the playground, you know.
00:40You know when you're faster than all the other kids.
00:43Over time, I played a bunch of different sports, basketball, swimming, gymnastics, baseball,
00:49soccer.
00:50It wasn't until I got about, like, 11 that I was like, you know what, why don't I give
00:54track a try?
00:56And I fell in love with it.
01:00To be a sprinter, you have to be able to produce power.
01:02Of course, we want to keep a certain body weight, because as my coach says, fat don't
01:07fly.
01:08But you need the power to be able to make sure that you can run down the track.
01:14I train every weekday except for Wednesday, where we will do an active recovery.
01:20So that could be doing a bike workout, going, doing a shakeout, maybe getting in the pool
01:26and doing a few drills.
01:28That's active recovery.
01:30A lot of our warmups are done on the track, you know, our stretching, our auxiliary lifts,
01:35our dynamic warmup, per se.
01:37So by the time we get to the gym, we're already warmed up.
01:40All right, let's get into the workout.
01:46So at the beginning of the year, we will do power cleans, and we do power cleans throughout
01:50the whole year.
01:51And that's like our basis.
01:52That's how we determine how powerful and how much output we're getting to the track.
01:57A lot of the moves that we do in power cleans can be traced back into the blocks coming
02:01out in the start.
02:02So we're very keen on trying to make sure that that's always at the forefront of what
02:07we're doing.
02:092019, I win my first world championship medal in the 200 meters.
02:16I also got a gold medal at world championships for the 4x1.
02:20Then we go on to 2020, which was the COVID year, so nothing really happened.
02:27Then 2021 came, ran the world's fastest time that year and made the Olympic team in the
02:32200 meters, got the bronze medal at the Olympics.
02:35Then we go into 2022, and that's when I broke the American record.
02:39I won my second world championship medal in the 200 meters and became the third fastest
02:44human ever in the 200 meters.
02:46Then 2023 comes, and I win three gold medals at the world championships.
02:52I win the 100, the 200, and the 4x1.
02:56And then that brings us to this year, the Olympics 2024, where I have won the Olympic
03:01title in the 100 meters and gained the title of world's fastest man for the next four years
03:06and bronze medalist, all while running with COVID.
03:12So box squats is our, I guess you could call it the heavy lifter.
03:17It's the heavy mover.
03:18This is when we're probably going to put the most amount of weight on our back and really
03:21just work our hamstrings and our glutes and keeping our core tight.
03:25If you don't have a strong core, then you're not going to be able to have a good power
03:30chain, I would say, when you're running.
03:32If you have a weak core and you're trying to produce as much power you are with your
03:37legs and it's not connected to your arms or your chest, then you're basically just not
03:41running at full percent.
03:43So we want to make sure that we're constantly keeping our core on while also strengthening
03:47our glutes and our hamstrings.
03:49Truly push it to the edge and constantly be maxing because my body doesn't like to put
03:54on a lot of weight.
03:56If I let it do what it wants, it would probably lose weight every day of the week instead
04:00of gain weight.
04:01So gaining muscle mass is a big thing for me.
04:03So I'm constantly pushing my body to the edge of getting a new max and building on muscle
04:07throughout the year.
04:13Bench press is getting up into the upper body latch.
04:17A lot of people, I feel, are just here to get big in the chest and big in the arms.
04:22But the way that we view it, or at least the way that I view it, is it's a posture thing.
04:26We use our arms a lot, but a lot of the power that we generate in our upper body comes from
04:31our lats.
04:32And that's what we really focus on when we're in the bench press.
04:39I have a body that just constantly is on overload.
04:42I have a very high metabolism, so I can technically eat whatever I want and still be able to survive
04:49and run fast.
04:50But to get the best out of my body, I have a large amount of greens or vegetables that
04:55I'll eat.
04:56And then the next big portion of the meal will be the protein.
04:58And then finally would be the carbs.
04:59And I'd say the carbs is like the least amount of sustenance that I'm taking in because I
05:03burn so much already.
05:04Usually it's the protein that I need because I'm breaking down my muscles so much in the
05:08gym and on the track that I need to build them back up.
05:11And then, of course, the vegetables gives me a lot of the nutrients like the iron and
05:14the minerals that I'm using throughout the day.
05:19Glute bridges, another key part of any sprinter.
05:23We want a big engine, as my coach would call it, something that's producing power constantly
05:28and driving us down the track.
05:30So we want to make sure that our glutes and our hips are strong.
05:32So we do a lot of glute bridges, and that's pretty much the main purpose of that.
05:36All right, everybody.
05:39I'm Noah Lyles.
05:40Thanks for sticking around for my workout and don't hurt yourself while trying.