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Your Gold-Medal Game Plan: Power
 Text by Greg Melville   Illustration by Aaron Ashley

Olympic Training Secrets
Endurance | Power | Speed | The Truth About DHEA

Vonetta Flowers, Bobsledding
When Birmingham, Alabama-native Flowers, 32, and teammate Jill Bakken won the women's bobsled in Salt Lake City in 2002, they were the first Americans to medal in the sport since 1956.

Main Ingredients: "Bobsledding combines power and speed," says Flowers. "Therefore I do a lot of strength training, running hills and stadium stairs, pulling a weighted sled, and sprint training with leg weights."

How She Prepares: During peak training, Flowers spends about three and a half hours each day speed training and three to four hours strength training by lifting weights and doing core-strengthening exercises.

Illustration: Arm StrengtheningSTEAL THIS MOVE
: Most of Flowers's strength exercises can be done around the house: This low-weight, high-rep routine will help prevent shoulder injuries among paddlers and climbers.
• Stand and press your back firmly against a wall, with your arms at your sides, holding small dumbbells or soup cans in your hands, palms facing in.

• Slowly raise your arms to shoulder height, being careful not to arch your back.

• Hold this position for one or two seconds, then lower your arms.

• Do five sets of ten repetitions.
Keep in Mind: As with all strength workouts, proper form is essential.

Olympic Training Secrets
Endurance | Power | Speed | The Truth About DHEA

Pick up the December 2005/January 2006 issue for our annual coverage of the best of adventure, your guide to everything cool with 15 sports trends, 14 astonishing adventurers, and 45 gear picks that rock.

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