In this chapter, I'll explain how he does it in sprinting, and how you can do the same in the gym or in your sport. The Effortless Superhuman Protocol The training protocol for Allyson Felix in 2003 consisted of the following, three times per week: 1. Dynamic stretching before each session ("over-unders," detailed later). 2. One of the following, five minutes rest between sets: a. Bench press:1 23 sets of 23 reps or b. Push-ups: 1012 reps2 3. Conventional deadlift to knees, 23 sets of 23 reps at 8595% of 1-repetition max (1RM). Bar does NOT go higher than the knee and is dropped from that height rather than returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric lowering portion, is critical for reducing hamstring injuries when also doing sprint training. Time under tension should be less than 10 seconds per set. For deadlift sets:
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