I was excited to sit down with Coach Kebba Tolbert, the former coach of three-time Olympic gold medalist Gabby Thomas, to celebrate a recent milestone: my top 25 world ranking in the long jump for the 2024/25 indoor season.
Our conversation reinforced a core truth that I believe is fundamental to any real success, in sports or in life. No one is entitled to good health—you have to earn it. It’s literally a matter of life and death.
For anyone serious about improving their fitness, it comes down to mastering the basics. Here are the three non-negotiable pillars of my training.
Table of Contents
Lift Heavy
This is about building the absolute strength necessary for explosive power. Foundational, multi-joint movements like squats and deadlifts form the bedrock of any serious athletic program and are essential for developing true force.
Jump
This is how you train your central nervous system to be explosive. Plyometric exercises bridge the gap between the strength you build in the weight room and the speed you need on the track, teaching your body to apply force as rapidly as possible.
Sprint
Sprinting is the ultimate expression of power and a full-body conditioning tool. There is no faking it when you’re running at maximum velocity; it demands everything you have and forges a level of resilience you can’t get any other way.
Key Takeaways
- Fitness is Earned: Your health and physical capabilities are a direct result of the work you put in.
- Build Your Foundation: Incorporate heavy lifting to develop the raw strength required for any athletic goal.
- Translate Strength to Power: Use jumping and plyometrics to teach your body to be explosive.
Test Your Limits: All-out sprints are a crucial tool for developing top-end speed and peak physical condition.