THERE’S FAST, and then there’s Gout Gout fast. In just over a year, the 17-year-old sprint sensation has gone from an unknown junior to a headline-grabbing prospect that is being touted as a future Olympic champion.
At the Australian Athletics Championships in April, Gout ran a wind-assisted 9.99 in the 100-metres, and a wind-assisted 19.84 in the 200-metres. These times put him on course to be one of the world’s best sprinters. And, at only 17 years of age, he will only get better from here.
It isn’t all natural talent. Behind Gout’s blistering pace is a routine that prioritises consistency and discipline in a structured weekly plan that blends speed work with strength training.
Appearing on the Beyond The Records Podcast hosted by Olympic gold medallists Noah Lyles, Rai Benjamin and Grant Holloway, Gout provided an insight into his weekly training schedule when prompted by reigning Olympic 100 metre champion Noah Lyles.
Here, we break down Gout Gout’s weekly training routine day by day. This is the work going on behind the scenes that is fuelling Australia’s most exciting sprint talent in history.
Gout Gout’s weekly training plan
Monday (acceleration and legs)
3×10 metre sprints
2×20 metre sprints
2×30 metre sprint
Leg session in the gym, featuring isometric holds to strengthen glutes, calves and ankles
Tuesday (pyramids day)
Gout Gout uses a speed endurance workout he calls “pyramids”. It involves six sprints. During the first three, the distance is gradually decreased while intensity is increased. During the next three, distance is gradually increased while intensity is decreased.
120 metre sprint, average intensity
100 metre sprint, high intensity
80 metre sprint, max intensity
80 metre sprint, max intensity
100 metre sprint, high intensity
120 metre sprint, average intensity
Wednesday (form day)
On Wednesdays, Gout’s focus isn’t on speed, but form. He usually trains on grass with no shoes on these days to make it easier to assess his form and mechanics.
10×100 metre sprints at 60-70% effort
Thursday (start practice)
On Thursdays, Gout performs a series of shorter sprints to focus on the timing of his starts, short bursts and acceleration to top speed.
10×50 metre sprints at gradually increasing effort
Friday (recovery)
“Friday is when we focus on recovery,” says Gout. “We have pool recovery, where we do easy pool runs, hop out of the pool and do trail leg, and a couple exercises for core.”
Saturday (technical work)
Gout does a running drill using a piece of equipment called a wicket. The drill itself is called wickets and involves what are essentially smaller hurdles laid out in a line. The goal during the drill is for athletes to clear every wicket and ultimately extend their stride further than they normally would.
10×30-40 metre wickets
5×10 metre starting sprints
5×20 metre acceleration sprints
Sunday (rest)
Sundays are Gout’s only day off from training. Considering that he is still in school, we can assume he must also use the day to get some homework done.
