INSIDE

For the past two years, the 27-year-old Lochte really has been just that, winning six medals (five gold, one bronze) at the 2011 World Aquatic Championships last summer in Shanghai to go along with his six Olympic medals. He is, then, an embodiment of what the ancient Greeks, originators of the Olympics, called “arête,” or excellence. 

But Olympian excellence requires great effort. Each day, Ryan wakes up at 5:30 a.m., swims three to five miles and works out with industrial equipment like tires, chains and boulders, fueled by 12,000 calories devoid of his beloved junk food. In the YouTube clips of Ryan training on dry land that have gone viral, the characteristically laid-back athlete oozes perseverance and determination. It is the poetic heart that motivates Ryan to hit the wall first. But it is a strong physical heart – and conditioned back, chest, leg, shoulder and core muscles – that propel Ryan to do so at record-breaking pace.   

We can’t all compete at Ryan’s level (he’s 6 feet 2 inches, the son of a swimming coach and has size 12 feet), but we can all strengthen our tickers and prime movers as Ryan does. Over the next few months, I will introduce, explain and demonstrate moves that will add up to a circuit that is similar to Ryan’s in design, not difficulty. 

Use the following two exercises to get started. Do 10 (men) – 15 (women) reps of each. Like Ryan, move between exercises with little to no rest to keep the heart rate up and pump more blood with every beat. 

Plyometric push-ups (= Ryan’s medicine ball pass)

Area worked – chest, core

1. Get into a push-up position.  If on your toes, keep the feet together.  If on your knees, keep knees and feet together with toes flat on the floor.  Place your hands wider than shoulder width apart.  Gaze between hands. 
2. With abs and glutes tight, lower your chest and nose as close to the floor as possible. Do not arch the back or tuck the chin.  
3. Keeping good form, forcefully push the body away from the floor, releasing the hands. Land with hands in original position, reassess your form and lower back down for the next rep.  To increase the difficulty, clap hands together after releasing them from the floor. To increase the difficulty even more, propel feet off of the floor as well.