Bryan Clay Workout
At 5’10”, 180 lbs., Bryan Clay has a physique that any fitness model would desire. The reigning Olympic gold medalist for the decathlon, Clay has to stay in peak physical condition in order to be successful in his sport. And what a sport at that! With ten track and field events comprised in one feat of strength and endurance, Clay’s workouts must be in fine tune with his body and performance. Let’s sneak a peek at what this guy does for his workout training routine to stay Olympic fit.
In order to gain maximum strength while seeing his goals blossom, Clay hits the weight room with intensity. After waking up, he’ll head to the gym at around 7 A.M., and stay there for two hours until 9 A.M. In the weight room, Clay will perform a variety of exercises, but one that he definitely favors is the Olympic clean. To perform the clean, Clay stands over a weighted barbell with his feet positioned under the bar and forward. With a slightly wide hand grip, and an arched back, Clay pulls the bar off the ground by extending his knees and hips As the bar reaches his knees, Clay will raise his shoulders and jump up and forward extending his body towards the bar. The final movement Clay will make is a shoulder shrug motion where he will pull the bar aggressively over the front of his shoulders, and bend and raise with the movement of the bar. After completing the lift, Clay will drop the barbell to the ground. This is a great exercise for an Olympic decathlete due to the amount of force that the entire body has to put into just one exercise. This workout, amongst others, is the reason why Clay can stay so cut and ripped while still having functional muscles.
You can really see how ripped up Bryan Clay is. He needs to be in top shape in
order to succeed when it comes to the Decathlon. His body is as good as any
Core strength is important for any athlete who needs to rely on rotation exercises. As a decathlete, Bryan Clay is running, jumping, vaulting, and always twisting and moving with his body. To work his core, Clay utilizes the hanging leg lift. In this exercise, the athlete will grab hold of a chinup bar with an overhand grip that is slightly wider than shoulder width. While he raises his knees and bends his hips, Clay curls his lower back underneath the rest of his hanging body while lifting his thighs toward his chest. After pausing for a second with thighs at peak elevation into chest, Clay will lower his legs in a controlled motion, and then repeat the exercise. Clay will perform two sets of ten reps with a minute rest between sets. This is one of the best abdominal exercises due to the full reliance the body places on the abs. The lower abs are worked excessively, providing the force which carries the thighs to the chest. Using this workout often gives Clay those sculpted abs that few have, but many covet.
Due to the amount of short distance races involved in the decathlon, Bryan Clay is always focused on improving his explosiveness when training. A sprint drill that Clay focuses on is the 30-meter fly. In this workout, Clay begins running and building speed for about 20 to 30 meters. At the 30 meter mark, Clay will shift gears into an all out sprint down the track. During the full-on sprint, he focuses on his running technique as well as the number of steps he is putting into the complete 30 meter distance. Sprint drills, in addition to practicality for the Olympian, are one of the contributing factors to Clay’s cut and ripped physique. Sprinting naturally increases heart rate and burns fat. Through interval training like the 30-meter fly, Clay not only builds on perfecting his muscle tone and definition, but also sheds fat while improving his cardiovascular endurance. Sprinting in this sense is both helpful to athletic performance and beneficial to aesthetic physique.
If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.
Clay won the gold medal at the 2008 Olympics in the decathlon. His victory margin of 240 points was the largest since 1972. His results were as follows:
100 m - 10.35
200 m - 21.34
400 m - 47.78
110 m hurdles - 13.64
1500 m - 4:38.93
long jump - 8.06 (26' 6'')
high jump - 2.10 (6' 10.5'')
pole vault - 5.15 (16' 10.75'')
shot put - 16.27 (53' 4'')
discus throw - 55.87 (world decathlon best 183' 3'')
javelin throw - 72.00 (236')
60 m - 6.65
60 m hurdles - 7.77
1000 m - 2:49.41}
The 5’10, 180 lb. Clay was tested by the SPARQ, which is a standardized test for athleticism. “SPARQ” is an acronym for Speed, Power, Agility, Reaction and Quickness. In the football test, Clay recorded a football score of 130.40, the highest ever recorded. By comparison, Reggie Bush scored a 93.38 on the test.
Clay has a vertical leap of 43.5 inches, one of the highest no step vertical jumps in NBA/NFL Combine history. He ran the 30-yard sprint (distance from home plate to first base) faster than Jacoby Ellsbury, one of the fastest major league baseball players and had the same SPARQ rating in baseball as him. Clay performed all tests, and his other ratings were: SOCCER 96.50, BASEBALL 102.00, BASKETBALL 90.00 and ATHLETIC ASSESSMENT 145.00. His basketball SPARQ rating is the better than every professional basketball player including Derrick Rose, Lebron James, Kobe Bryant, and Dwayne Wade.
In this video, you can see Bryan Clay talking about some of his workout drills which includes the 30-meter fly sprint. In his weight training and sprinting, you can see how ripped and muscular he is. This decathlete has to do it all, and by incorporating nearly every muscle into his workouts, he achieves a distinctly ripped and chiseled physique that anyone would aspire to have.
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