Andreas Thorkildsen, do you even lift bro?

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Some athletes choose to spend their off-season on the beach. Others rest their weary limbs on the couch. Not two-time Olympic javelin champion Andreas Thorkildsen

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Brianna Rollins on the perfect season

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US 100m hurdles sensation Brianna Rollins reveals how she put together an unbeaten 2013, culminating in world championship gold.

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David Oliver: “It is all about the gold medal”

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US sprint hurdler David Oliver has endured a difficult couple of years but is back in 2013 as the fastest sprint hurdler in the world. SPIKES chats to the big man about getting lean, taking Wednesdays off, and Moscow gold on August 12th. 

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How I won Olympic gold at 34

Felix Sanchez caused a major surprise this summer by regaining the Olympic 400m hurdles title he first won at Athens 2004. This is how he did it.

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Diet
The change was from a so-so diet to a more strict diet. I went gluten free and this made a big impact. I also cut out a lot of heavy pasta and this kept me nice and light. Back in 2004 I didn’t know much about diet. I had a lot of heavy pasta and too much chocolate.

Workouts
I actually went back to the workouts I did back in the 2001-2005 era. We had moved away from that training because I kept getting injured, so from 2007-2011 I did lighter training to steer me away from injury.

Warm-ups
I changed by warm-ups to a more dynamic one which takes half the time. This definitely made me feel fitter and stronger.

Weights
I never did weights at any point in my career up until last winter. I was starting to feel soft in my old age and thought I needed the muscle. I think it helped me stay healthy and stronger.

So, all in all, I trained three times harder, ate better and shortened my warm-up. Needless to say, it was a success!