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Winter Olympic Physiques: Building the Perfect Athlete

Legs of a skier, explosiveness of a bobsledder—assemble the best parts of each Olympian into the ultimate winter athlete.

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  • 7 days

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Winter Olympic Frankenstein: Building the Perfect Athlete
Winter Olympic Frankenstein: Building the Perfect Athlete

Want to become the perfect athlete? Study the men traveling to Sochi, Russia for the XXII Winter Olympics: these competitors dedicated years after years perfecting not only their craft, but also their fitness to perform at the biggest stage on Earth. 

But each sport has different demands: speed skaters, for example, blaze past opponents while hockey players pummel each other on ice. What if we could combine the physiques, athleticism, and skills from each sport and build the ultimate winter machine? 

We pick the best features from the best athletes and fuse them into an unstoppable, Winter Olympic warrior. Learn what it takes to be the best at each sport, how to build the perfect body, and how you can reach superhuman levels. 

We might just see you at the 2018 Winter Olympics.

Routine

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Ice Hockey

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
8
Rest
--
Exercise 2 of 44

Chinup

Equipment
Pullup Bar
Sets
4
Reps
8
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
--

Luge Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 44

Ab Wheel Rollout

Equipment
Sets
2
Reps
12
Rest
--
How to
While on both knees, grab an ab-wheel, and push forward. Descend as low as you can, then pull yourself back up. Make sure to keep your arms straight and your hips extended the entire time.
Exercise 6 of 44

Alligator Walks

Equipment
Sets
2
Reps
10
Rest
--
Place your feet on a sliding surface or ab-wheel. Start in a pushup position and crawl with your arms locked, while keeping your legs straight and dragging them behind you.
Exercise 7 of 44

TRX Body Saw

Equipment
TRX
Sets
2
Reps
10
Rest
--
How to
Lie in a plank with your feet in a TRX suspension trainer. Using your arms, push your body backward as far as you can go then return to the starting position and repeat. Keep your glutes squeezed and lower back flat.
Exercise 8 of 44

Swiss Ball Pushup

Equipment
Swiss Ball
Sets
2
Reps
--
Rest
--
Hold a push-up on a stability ball. Squeeze your glutes and tighten your core. Too easy? Start moving the ball in different, random directions. Still too easy? Lift one leg off the ground.

Alpine Skiing Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
8 (each leg)
Rest
--
Equipment
Resistance Band
Sets
3
Reps
8
Rest
--
Exercise 11 of 44

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
--
Exercise 12 of 44

Cable Pull-Through

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
8
Rest
--
Exercise 13 of 44

Barbell Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
--
This is the first exercise of the second workout for Alpine Skiing.
Equipment
No Equipment
Sets
3
Reps
30 sec
Rest
--
Exercise 15 of 44

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
8
Rest
--
Exercise 16 of 44

Glute-Ham Raise

Equipment
Sets
3
Reps
8
Rest
--

Speed Skating Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 44

Wall Knee Drives

Equipment
Sets
2
Reps
5 each side
Rest
--
Lean forward with your hands on a wall and rapidly drive your knees up and accelerate your feet through the ground.
Exercise 18 of 44

Skips

Equipment
Sets
2
Reps
20 Yards
Rest
--
Exercise 19 of 44

Prowler Sled Push

Equipment
Sets
8
Reps
6 sec
Rest
60 sec
How to
Load a sled with a light resistance. Sprint and push the sled for 6 seconds.
Exercise 20 of 44

Forward Bounds

Equipment
Sets
3
Reps
20 Yards
Rest
--
Bounds are like sprinting while jumping as hard and as far as you can from one foot to the other. Cover as much ground as you can with each bound.

Bobsledding Workout

Monday Weight Training

Exercise
Equipment
Sets
Reps
Rest
Exercise 21 of 44

Barbell Squat

Equipment
Barbell
Sets
3
Reps
5
Rest
--
Equipment
Barbell, Bench
Sets
3
Reps
5
Rest
--
Exercise 23 of 44

Barbell Step-Up

Equipment
Barbell, Box
Sets
3
Reps
5 each leg
Rest
--
Exercise 24 of 44

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
3
Reps
5
Rest
--

Tuesday: Sprints

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 44

Sprint

Equipment
Sets
4
Reps
--
Rest
--
15 meters
Exercise 26 of 44

Sprint

Equipment
Sets
6
Reps
30 meters
Rest
--

Wednesday: Weight Training

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 44

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
5
Rest
--
Exercise 29 of 44

Glute-Ham Raise

Equipment
Sets
3
Reps
10
Rest
--
Exercise 30 of 44

Weighted Pullup

Equipment
Dip Belt, Pullup Bar, Weight Plates
Sets
3
Reps
5
Rest
--

Thursday: Sprint

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 44

Sprint

Equipment
Sets
6
Reps
30 meters
Rest
--
Flying Sprints 6 x 30 meters (progressively build up to a full speed sprint as you approach a start line, hold a full speed sprint for the prescribed distance)

Friday: Weight Training

Exercise
Equipment
Sets
Reps
Rest
Exercise 32 of 44

Barbell Jump Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
2
Rest
--
Exercise 33 of 44

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
5
Rest
--
Exercise 34 of 44

Barbell Push Press

Equipment
Barbell
Sets
3
Reps
5
Rest
--
Exercise 35 of 44

Barbell Upright Row

Equipment
Barbell
Sets
3
Reps
5
Rest
--

Saturday: Sprint Training

Exercise
Equipment
Sets
Reps
Rest

Snowboarding Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 37 of 44

Forward Traveling Beast

Equipment
Sets
--
Reps
10
Rest
--
Sometimes known as a “forward crawl,” start on all fours with your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate whi
Exercise 38 of 44

Side Kickthrough

Equipment
Sets
--
Reps
6 each side
Rest
--
Now, develop mobility and agility. Start on all fours with your knees an inch above the ground. Lift your right arm and left leg at the same time, swing your left leg underneath you and kick out to your right while keeping your right hand near your right
Exercise 39 of 44

Forward Traveling Crab

Equipment
Sets
--
Reps
10
Rest
--
Start in the “crab position:” hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders, and fingers pointing behind you. Crawl forward by taking a tiny step with
Exercise 40 of 44

Crab Reach

Equipment
Sets
--
Reps
6 each side
Rest
--
From the crab position, push your hips as high as possible while reaching one arm over and behind your head. Repeat on the other side. This opens all the muscles in the front of your body while engaging your hips and back.
Exercise 41 of 44

Underswitches

Equipment
Sets
--
Reps
6 each side
Rest
--
From the crab position, lift your right arm and left leg at the same time, pull your left leg underneath you, while rotating your body over the leg and reaching over to your left with your right hand. Land on all fours. Switch sides.

Cross Country Skiing Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 42 of 44

Treadmill Run

Equipment
Sets
--
Reps
--
Rest
--
How to
Set your treadmill to the highest grade. Choose a speed that will get your heart rate to 65% of your maximum heart rate (220 – your age). For example, if you’re 20 years old, shoot for a heart rate of 130bpm. Perform for at least 30 minutes.
Exercise 43 of 44

Spin Bike

Equipment
Sets
4
Reps
--
Rest
--
Find a spin bike and adjust the dial to the highest setting. (Don’t say I didn’t warn you.) Pedal as hard and fast as you can for 3 minutes. Rest for a few minutes. 4 sets.
Exercise 44 of 44

Farmer’s Walk

Equipment
Dumbbells
Sets
--
Reps
--
Rest
--
Grab two heavy dumbbells. Stand tall and keep your chest up and shoulders pulled back. Walk for 30 yards. Rest as little as you need and repeat. Perform for 15 minutes.
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