Train Like Olympic Gold Medalist Simone Manuel With These 10 Strengthening Exercises

There are a multitude of badass black women in sports, and one woman you most definitely need to know is Simone Manuel. She’s a decorated professional swimmer and she recently won both the 50-meter and 100-meter freestyle at the 2019 FINA World Championships – a feat that no woman has ever done before. Oh, and at the 2016 Rio Olympics, she became the first black woman to win an Olympic gold medal in the individual swimming category. Bottom line: she’s legit and is continuing to ascend to the top of the history books.

POPSUGAR caught up with Simone to learn more about her workout routine, and her training is intense. “Usually every week I will have two practices on Monday, Wednesday, and Friday,” Simone said. “One in the morning, one in the afternoon.” On these days, she’ll lift for an hour and also hit the pool. “My swim practices are two hours in the morning and an hour and 15 minutes in the afternoon,” she continued. On Tuesdays and Thursdays, Simone trains for an hour in the morning. You can also catch her training on Saturday for an hour and recovering on Sunday. This is what it takes to be great.

While Simone can’t share all of her training secrets, she did tell us a few of her favorite strengthening exercises for power and speed. We can’t guarantee that you’ll be on Simone’s level, but these moves will definitely make you stronger and will complement any training program. Check them out ahead.

To learn more, visit teamusa.org. The Tokyo Olympics begin in one year on NBC.

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