Wayde van Niekerk’s 9-Move Routine For Olympic Muscle

These are the workout moves that get him there.


Kelleigh Korevaar |

Wayde van Niekerk (@waydedreamer) was flung into the South African sporting spotlight with Olympic force and speed when he broke the 400m world record becoming the World Champion. He’s an Olympic champion and holds the current world’s best time for the 300m. But of course you knew that, after all he is SA’s latest sporting superhero.

Related: Which One Of These INSANE Workout Moves Is Your Favourite?

This 25 year old trains very hard, performs better and is extremely active. He uses his Instagram to show you his training and inspires you to get going. Try the workout moves that Wayde van Niekerk uses to stay at the top of his game as well as everyone else’s. This champion is only just getting started, join him in the gym.

1. Jump Rope

The everyday gym bro version of this? Skipping rope. The odds of you having a mini-trampoline available are pretty rare. But you can get a skippping rope just about anywhere and carry it on you.

Do it: Start with the skipping rope at your feet. For 30 seconds skip as fast as you can, with both feet together. For the next 30 seconds skip at a challenging speed but not at your max. Do this for 3 minutes.

2. Lying Chest Toss With Medicine Ball

Do It: Most people don’t gym with a partner, if you do, great! Perform the move as above. But if you don’t have a gym partner, you can modify the move for your solo gym session. Lie on a stability ball, feet flat on the floor, knees inline with your feet, bent at a 90 degree angle. With a medicine ball in both hands above your chest and elbows bent, exhale and push the ball straight up and toss it into the air. Inhale and catch the ball, lowering it back to your chest. That’s 1 rep. Do 10.

Related: Just Started Weight Training? Here’s Our Beginners Guide

3. Two-Handed Landmine Press


Do It: Wedge one end of a barbell into a corner and load the other with weight. Stand with your feet shoulder-width apart. Hold the weighted end of the barbell with both hands in front of your chest. Push the barbell away from your body. Pause, and return the bar to the starting position. That’s 1 rep. Do 8.

4. Deadlift


Do It: Start with a loaded barbell at your feet. While maintaining a neutral back and straight arms at the bottom of the lift, pull the barbell up towards the ceiling. Once it reaches your hips and you’re standing upright, that’s one rep. Lower it slowly back down to the start. Do 5.

Related: Perfect Your Posture With This 4-Step Exercise

5. Split-Stance Single-Arm Cable Chest Press


Do It: With the handle slightly above waist height, standing facing away from the cable tower, get into a split stance with the leg that’s opposite the working arm in front. Push the cable in front of your body from your waist as far as you can push without allowing your hips or lower back to twist at all. Do 6 reps per side.

6. Kettlebell Swing


Do It: Stand on a soft surface (in case you drop the weight), with your knees slightly bent and your feet a bit beyond shoulder-width apart. Hold a kettlebell in both hands in front of you. Without changing the bend in your knees, swing the bell between your legs and then up to chest level. When it reaches chest level, release it and catch it by the bottom in both hands. Release it again and catch its handle as you swing it back down. Shoot for 50 reps in two minutes.

Related: Kettlebell VS Barbell: The Experts Weigh In On These Workout Tools

7. Push Up

This push up is extremely impressive and for the pros. If you’re apprehensive, do normal push ups and see how many you can do in a minute. If you want to take your push ups to the next level, and hopefully one day perform the above push up, try the move below.

Do it: Get into push-up position. The push up position is hands on the floor at a distance slightly wider than shoulder width apart and with feet in a way that’s comfortable. Instead of your hands on the floor, place your hands onto two low boxes or medicine balls. Perform 10 reps in a row.

8. Cycle


Do It: Get on a stationary bike and set the resistance at 60% of your max. Sprint for 1 minute. Rest (whilst still cycling) for one minute. Do this 3 times.

Related: How To Train For A Sprint Triathlon In Less Than An Hour A Day

9. Hack Squat


Do It: With the back of your torso against the back pad and your shoulders hooked under the shoulder pads, place your legs shoulder-width apart on the platform. Place your arms on the side handles and straighten your legs without locking your knees. Slowly bend your knees whilst maintaining a straight position with your head up, lowering the unit until the angle between your upper leg and calves is lightly less than 90 degrees. Exhale as you straighten your legs, pushing the weight back up and returning to start position. That’s 1 rep. Do 6.

Bonus: Stretch It Out


Too often we finish our workout and head out the gym without a second thought. That’s the amateur in us taking over. Professional athletes know the importance of stretching to maximize flexibility and avoid injury. If it’s something athletes often devote entire sessions to, why can’t we spend 10 minute stretching our muscles?

Related: 5 Speed Hacks to Make Your Morning Runs More Explosive

Do It: Once you’ve done 2 sets of the above 9 moves, spend at least 10 minutes stretching those muscles. Add it to your workout routine and you’ll notice the benefits in your life and your workout. Your muscles won’t feel as tight and you’ll be able to do your move with more mobility.

Wayde van Niekerk gives some sound advice on Instagram and certainly is an athlete to watch, give him a follow on Instagram (@waydedreamer) if you’re struggling for motivation or if you just want to see how the pro athletes live life every day.

READ MORE ON: athletes build muscle celebrity olympian total-body

Copyright © 2019 Rodale Inc.