Fred Kerley Workout Routine and Diet Plan

Known primarily for his 400-meter sprints, Frederick Lee Kerley was born on May 7, 1995, and he is an American track and field sprinter. He owns several medals, which include an individual bronze and team gold at the World Championships, including the 400 m and 4 * 400 m relay. As a result of his personal best time of 43.64 seconds, Kerley is the eighth fastest man in records over 400 meters. The 2020 Tokyo Olympics saw him conquer the silver medal in the 100m after directing on sprinting.

Fred Kerley

Frederick has accomplished a lot and we have put together an informative article about his fitness routine. This article will try to access his achievements and statistics and I will discuss the workout routine that the legend follows. However, there’s much more! Also, we will elaborate on the diet plan of the player. 

Fred Kerley Statistics

  • Birth Year: 1995 (age 26)
  • Birth Date: May 7,
  • Height: 6 ft 3 in (191 cm)
  • Weight: 205 lb (93 kg)

Fred Kerley Awards and Achievements

Achievements and titles
Personal best(s)
  • 400 m: 43.64 (2019)
  • 200 m: 19.90 (2021)
  • 100 m: 9.84 (2021)
Olympic Games
Silver medal – second place 2020 Tokyo 100 m
World Championships
Gold medal – first place 2019 Doha 4×400 m relay
Silver medal – second place 2017 London 4×400 m relay
Bronze medal – third place 2019 Doha 400 m
World Indoor Championships
Silver medal – second place 2018 Birmingham 4×400 m relay
NACAC U23 Championships
Gold medal – first place 2016 San Salvador 4×100 m relay

Fred Kerley

We will next talk about what Frederick Lee Kerley does in his daily exercise routine in order to remain fit. This is what we will do: we will find out how repeatedly he works out and what kind of workout he does. Here’s what you need to know.

Fred Kerley Workout Routine

As a silver medalist in the 100-meter sprint at the Olympics, Fred Kerley spoke particularly to Tokyo 2020 about his hopes of becoming the fastest man on earth in the 100, 200, and 400-meter sprint events and what it is like to be out there on the World Championships track. Kerley is a dreamer who dares to dream big.

It was decided last night, as they had to, that they would go to the United States for Olympic Trials and also at Hayward Field for the 100m and the 200m, explained Kerley. His speech reveals his origins as a thumbtack stuck in a map, indicating that he was born and raised in central Texas.“I didn’t really train for the hundred at all this year – I just hopped in there and did my best. The best from Kerley was also quite good.

Although he was medicating an ankle injury at the time, he settled up running his best race of the meet in the straightaway 100m. The 9.86 Kerley ran supported him to qualify for the 100m event in Tokyo, despite having only run the 200m (where he finished fourth) on a lark and despite not having much of a chance to earn a medal during the 100m qualifying. Having recorded a 9.97 time in the heats here in Tokyo, Kerley ran a faster 9.96 in the semi-finals. Eventually, with a time of 9.84, he finished second just behind Italy’s Marcell Jacobs (gold) and ahead of Canada’s Andre De Grasse, which put him into contention for the podium finish on the evening of 1 August in the Tokyo Olympic Stadium.

“In the 100m, you just gotta be so sharp,” Kerley described the race as the shortest and the most explosive sprint on the Olympic program. He proceeded, “You gotta be the sharpest, and there’s no room for error. Ain’t no room at all for it.”

Fred Kerley

The fact that Kerley embraces the goal of becoming the fastest man on earth – an honor most recently held by his idol, Bolt – is worth noting, particularly because he only “got serious” about track and field in 2017. Before that, he was just “playing around.” Even though Fred Kerley does not follow a distinct, fixed schedule as a medium of preparing for matches, he does have some particular occurrences that he does. A sample workout routine followed by Fred Kerley can be observed here:

Part I: Training in the weight room

Start organizing some sprinting strength by consolidating these much-needed movements.

1. Power Cleans – 5 sets of 5 reps

2. Barbell Squats – 3 sets of 6 reps

3. Bench Press – 3 sets of 6 reps

4. Plate and Bodyweight Complex Finisher – 3 supersets of the following:

Chinups – 10 reps
Jump Squats w/plate – 12 reps
Hanging Knee raises – 20 reps
Reverse Lunge w/knee drive – 8 reps on each leg
Dips – 10 reps
Sled Drag (40 ft.)

Fred Kerley

Part II: Training on the track

Warm-up dynamically prior to fast movements to prime the nervous system.

Dynamic warmup

1. Skips – 50m

2. Backward Skips – 50m

3. High Knees – 50m

4. Butt Kicks – 50m

5. Backward runs – 50m

6. leg swings (front and back) – 10 reps

Hopefully, now you are all fired up and ready to let it unlocked on the track. Two training sessions are bestowed below in order to discuss different aspects of sprinter training-both important steps in qualifying for the competition.

Fred Kerley

Track training session I

Conditioning Run
8 x 200m. After each sprint, walk back to the start. Rest 2 minutes. The target time for each 200: 30 seconds or under.

Track training session II

Race Modeling Run
150m x 2

Rest 90 seconds in between reps and 8 minutes between sets.

The following section comprises tips and guidance from Frederick Kerley that will be useful to people looking to start a workout routine like his. In his article, he contributes some interesting insights into how to enhance physique and strength through rehearsals. Looking ahead is a good thing.

Fred Kerley Workout Tips and Tricks

The tips in this section specifically rotate around how to accomplish the optimal results during workouts. A workout routine should be adhered to, and in order to do so, certain exercises must be performed in a certain way. Here are some attempted and tested tricks and tips that Frederick Kerley follows:

1) Build strength with gym workouts

During a 100 meter sprint, elite athletes’ feet will reach the ground with a force of more than three times their body weight, letting them crash to the ground. Using a combination of track training and gym exercises can provide the necessary strength and power. In enhancement to weight training, squats, and core exercises, he also works on his conditioning and strengthening muscles.

Fred Kerley

2) Focus on your form

Running fast necessitates a good deal of arm and foot movement as well.  You can think of your arms as your accelerators. In other words, your arms move your legs, not the other way around. In other words, be sure to punch your arms back and forward to create momentum (do not let your arms swing to the sides) while keeping your shoulders and arms slackened. Keeping good posture and knees up high is the passkey to keeping your core controlled.

3) Practise plyometric exercises

Exercises like jumping and skipping, called plyometrics, are intense and explosive and aimed at intensifying muscle power. The advantages of these exercises can be seen in performance development and form. With your legs becoming faster at the landing and pushing off the ground, you will become faster and more dynamic. The author recommends jumping lunges, toe taps, high skips, bench jumps, and calf drives, but not more than twice a week, and never after running – you should start with rested legs and slowly increase the intensity and duration of the exercise.

4) Check your strength symmetry

You want to make sure you have symmetric strength in sprinting; making explosive power significant. Associating the strength and distance of a single hop on your right leg with that of your left can help you conclude whether your right leg is stronger. They can be evened out by performing exercises such as single-leg deadlifts and lunges.

Fred Kerley

5) Stay relaxed

While this may seem counterintuitive for an explosive, powerful movement like sprinting, you need to learn to remain comfortable. A relaxed and fluid running style will make you faster and more relaxed. The muscles in your body become tight when you tense up. Running should be done with relaxed shoulders and without grasping the hands. The trick Johnson used to accomplish this was to rest his thumb gently on his forefinger, which he declared gave him a feeling of relaxation and focus.

6) Give hill sprints ago

Both sprinters and endurance runners falter hill sprints. However, hill sprints can actually be beneficial in certain circumstances. By running uphill, you resemble the forward lean of the acceleration phase at the beginning of a race. Essentially, running downhill is a modification of overspeeding, but there shouldn’t be too steep an inclination for safety reasons.

Fred Kerley

7) Work on your coordination and balance

It is imperative that coordination and balance are present when sprinting, as well as when running correctly. Exercises such as skipping and using speed ladders help increase coordination and speed by putting the foot and body in motion faster, according to Walcott.

Fred Kerley

Ultimately, we will focus on what Frederick Lee Kerley eats throughout the day in order to remain as strong and productive as he is now in the field. Healthy bodies require a balance of both diet and exercise and conclusively consistency in both. Here are some cool pointers you can get from the following section.

Fred Kerley Diet Plan

When Fred Kerley works out, he warrants that he eats a healthy diet so he can fuel his exercise effectively. Neither does he exclude anything from his diet nor do he include anything additional. By comprising his nutrients, he ensures that he gets the right measure of energy. Diet-wise, he does not observe any specific plan, but he makes sure his feeds are balanced. At every meal, he incorporates protein, carbohydrates, and fats as part of his diet. Further, he takes special care to absorb fats in moderation. He has presented the following list for each macro:


1g per pound of body weight throughout the day

– Chicken breasts
– Fish (salmon, mahi-mahi, cod, haddock, flounder)
– Lean beef (ground chuck, London broil, flank steak)

Fred Kerley

Carbohydrates and Fats

In sprinting, carbohydrates and fats are the energy sources. In order to generate prompt force while sprinting, fast-twitch muscle fibers rely primarily on carbohydrates. It is suggested that runners should consume at least 60 percent of their calories from carbohydrates, but cannot consume less than 15 percent from fat. There are many foods that sprinters can consume to replace carbohydrates, including whole grains, rice, pasta, fruits, vegetables, legumes, beans, and quinoa. Make sure to devour healthy fats from a wide assortment of sources including nuts, seeds, vegetable oils, lean meat, and cold-water fish.

Fruits and vegetables

(The darker the better) – 30%

– Raspberries
– Kale
– Yams
– Bananas
– Broccoli
– Pineapple
– Spinach
– Blueberries
– Leeks
– Pomegranate
– Seaweed



– Natural peanut butter
– Almond butter
– Oils (flaxseed, fish oil)
– Avocados

A Sample Day’s Plan

In order for Fred Kerley’s training program to be thriving, he must eat a balanced diet that incorporates a balance of nutrients. Make a breakfast smoothie from fruits (a source of healthy carbs) and protein powder to start your day right. You can also start your day with pancakes full of protein and banana slices. You can sit down to a burrito bowl for lunch that features whole-grain rice, grilled chicken or steak, beans, corn, and veggies of your choice. Served on a bed of quinoa and steamed spinach, grilled salmon is great for dinner for him.

  • Breakfast: smoothie made using fruits (a source of healthy carbs) and protein powder/ high-protein pancakes topped with a sliced banana
  • Lunch: burrito bowl made with whole-grain rice, grilled chicken or steak, beans, corn, and your favorite veggies
  • Dinner: grilled fish — like salmon — and serve it on a bed of quinoa with steamed spinach
  • Snacks: Protein Shake, fruits, protein bar

Fred Kerley

Here is all there is to know about the diet regimen that Frederick Lee Kerley follows throughout his training sessions. Depending on his demands and requirements, his diet may change, but and with a few exemptions, it remains relatively the same. Regardless of his macronutrients and diet, he always follows identical ones. In between strict diets, he often allows himself a break. As well as following a great diet plan and a workout routine, sometimes he needs to add something special to his diet. A supplement can play a role in this situation. His exercise routine is quite intensive, which is why there are few supplements he uses. It will be listed in the following section.

Fred Kerley Nutrition and Supplements

Frederick Lee Kerley utilizes a number of supplements in his fitness routine as well. You can find a list of those supplements in this segment. It is quite obvious he has to consume a variety of nutritional foods to be fully satisfied on a daily basis after a day of intensive training and exercise. In the following list, you will find a menu of the foods he devours:


Muscle fuel is produced from amino acids and deposited primarily in muscles as creatine. In most cases, creatine phosphate is stored as a form of energy used for explosive efforts lasting 5-10 seconds, such as running a 100-meter sprint on the track, swimming the first 25 meters of a sprint, or sprinting in a team sport like hockey or soccer. Creatine is transferred to your body every day in amounts of 1-2 grams, and this amount can be replaced naturally by eating animal products, such as animal meat or eggs, making vegetarians more likely to benefit from supplemental creatine. The liver makes additional creatine from amino acids, which is the vanguard of phosphoric acid for muscles. According to research, our bodies miss creatine as we age, at least for those who are not athletes.


There is ample research to support caffeine’s health benefits, including:

  • Central nervous stimulant – enhances the perception and decreases the sensation of effort and pain
  • Improved strength and power – by stimulating the release and uptake of calcium by muscle fibers that improve the strength of muscle contraction
  • Improved repeat sprint capacity
  • Increased persistence as measured by time to exhaustion – by extending the use of fats as a fuel and thus forbearing the stored carbohydrate (glycogen), especially during the first 15-20 minutes.

When caffeine is administered between 3-6 mg/kg (1.4-5 mg/lb) of body weight 30-60 minutes before an achievement, it emerges to boost speed and power performance, as well as repeat sprint performance in team sports.

Fred Kerley


Branched-chain amino acids are collectively known as branched-chain amino acids (of which the body cannot make, therefore they must be obtained from the diet) and makeup about 30% of the total protein content in muscles. Proteins like whey protein, milk, meat, fish, and eggs, as well as other quality sources of protein, contain them. After hard training, they are crucial for the repair and building of muscles, as they are used as an energy source during persistence exercise.

Fred Kerley Fitness Interview

Mainly, though, Fred Kerley is grinding through his training, with an eye on making the upcoming major podiums. Here is an interview that was taken by a famous fitness magazine right before the 2021 Tokyo Olympics and undercover his fitness routine in the same. Tale a look:

Interviewer: How’s training going?

Kerley: Training’s going well.

Interviewer: Do you find that your training routine has changed since your college days?

Kerley: Training really hasn’t changed that much. It’s just more one-on-one training instead of with the big group. Probably the same volume, but more intense, like shorter breaks and faster reps.

Interviewer: When are you planning to start racing this year?

Kerley: My first race, a 200, is on April 27th at A&M.

Interviewer: Do you feel more pressure than you did when you were a college athlete? Like you can’t go out there and just have a mediocre rust-buster race?

Kerley: I really don’t feel so much pressure. It’s just I’ve got to perform at a higher level than I was in college. Flying overseas plays a big factor in performing. Whoever adjusts the fastest is most likely going to come out on top.

Interviewer: What’s Alleyne Francique like to work with?

Kerley: He’s one of a kind. There is no one like him. He actually gets in your head to make you perform on the track mentally and physically. He pushes your body to the limit. He knows what he’s doing. He’s going to push me to 42-seconds and 19-seconds this year. I believe in him so much that I had to come back to train with him.

Fred Kerley

Interviewer: During practice, do you ever have light or fun moments, or is it all just a grind?

Kerley: Both. I know when to be quiet and grind and I know when I can joke around.

Interviewer: You had a recent training trip to Grenada. What was that like?

Kerley: It was a once-in-a-lifetime experience. Not only the culture, the foods, and stuff, I also got to get the raw grind. The fresh food I was eating, the fresh vegetables, the fresh fruit. I got everything nutrition-wise from Mother Earth. Not only that, the training days were wonderful. I got to train in the rain when it was hot. I actually put everything into the training sessions over there. It was just wonderful.

Interviewer: What were you doing when you weren’t training?

Kerley: Just probably chilling outside by a coconut tree and going down to the market places where you can see the culture of Grenada. Or going to the beach area. Clear waters down there.

Interviewer: What was your favorite food?

Kerley: Favorite food? I ate everything. I ate some dolphinfish. It’s really not a dolphin. It’s a local fish called the dolphinfish. I ate some pasta from the countryside, fresh lettuce. I basically ate everything from the country, so I really can’t tell you which food was best. I ate everything, and everything that I ate was good.

Interviewer: Last season was somewhat unusual, in that you ranked No. 1 in the world in the 400 despite missing nearly two months in the middle of the season. What happened?

Kerley: Actually, I pulled my hamstring in training. I didn’t tell anybody because if I step on a racing platform, I should be 100%. If not, I’m not going to step up and just run. So I took 2 months off to recover from what I was dealing with and I came back and ran in Birmingham and won and then won Zürich.

Interviewer: Did those August victories—which helped you to clinch the No. 1 World Ranking—help make up for being down?

Kerley: Yeah, it totally made up for it. It was wonderful that I made it back and got back to my groove, winning things.

Interviewer: Looking back on your breakout year, 2017, you were on top of the world until you finished 7th at the World Champs. How does that motivate you now?

Kerley: I think 2017 was a wonderful year. My first year on the big stage. I’ll say this, the World Championship, I don’t think anything awful about it. I wish it were a month or so earlier. I would have been fine, but I’ll take 7th-place and run with it. It just motivates me way more to get back to that place and get a gold medal. It motivated me a lot, so I’m pushing myself daily to get back to that position, and hopefully, I can come out on top this year.

Interviewer: That was a long year for you, with college races starting in December and having to perform all the way into August. Was it simply a case where at the start you didn’t have any idea you would be successful enough to go all the way to Worlds?

Kerley: Not necessarily. I set goals for myself at the beginning of 2016. After summertime when I didn’t make the Olympic Trials, I came back and started working and started doing everything I needed to do in the gym to get healthy. Do you know? And 2017 was the healthiest season of track & field of my college career.

Interviewer: Now that you’re a pro, you race a lot less. Do you feel the difference?

Kerley: I’m feeling totally different, but the lack of races can play a factor in certain situations too. So that’s why in training we simulate the race pattern every time.

Interviewer: What is your race pattern? How do you mentally break down the distance while you are racing it?

Kerley: I don’t really break down my races. I only think about what I need for that day and what my coach wants to work on that day.

Interviewer: So for you is the 400 one long sprint now instead of planning to cruise for 150 and then kicking?

Kerley: Yeah, there’s no such thing as cruising. The 400m is a sprint. If I compare my race in Shanghai last year and my race in Rome, in Shanghai I lost the race the first 50m because, by the time I tried to get back, they were all gone. They got out in the first 50m [Kerley finished 4th in 44.71]. So therefore in Rome, I went off and I had some energy and I barely won that race [44.33]. It’s a totally different race in the 400 because I can’t cruise as I did in college, the first 50, the first 100, and then bring her home. The boys on a professional level are ready to go that moment. You can’t chill. I can’t do anything as I did in college. It’s totally different.

Interviewer: Going back to your beginnings, when did you realize that you might have a gift?

Kerley: I’d probably say my senior year of high school. I would’ve probably been playing football somewhere instead of track. But my senior year I broke my collarbone and then because I couldn’t do what I needed to do for basketball, I sat out the whole basketball season until 8 games were left. Then I finished that out and I started running track more seriously my senior year. I didn’t have the greatest times. I ended up running 21.56 and also a 46.9 on the 4×4 at the State Champs.

Interviewer: And you only ran the open 400 once in high school, a 52.20 in ninth grade. What’s the story there?

Kerley: The coaches threw me in it like two minutes before the gun. They said, ‘Oh, you got to run a 400 just for training purposes.’ So I’m like, ‘I wasn’t getting ready for something else now because I’ll run the 4×4 if someone doesn’t want to run that race.’ And he said, ‘Oh, you got to get a 400 in somehow,’ so he made me do the 400.

Interviewer: Those senior year times were promising, but not enough for a scholarship?

Kerley: I had to walk on to South Plains Junior College and that’s when my history of the 400 really started, that’s when I actually got 400m training. I ran a 46.38 that year. The following year, I ended up tearing my quad doing the 4×1 at Texas Relays. At Texas A&M my junior year I was somewhat healthy but not completely. I was still recovering from my quad injury and I ran a 45.10. My body broke down after that race. My senior year everything hit perfectly, everything came at the right time when I needed it the most.

Interviewer: Last time we talked, you said you were still learning.

Kerley: Yes, and I’m still learning because I think the minute I stop learning, that’s the minute I won’t ever progress again.

Fred Kerley

Interviewer: What are the most important lessons you’ve learned as a pro?

Kerley: You gotta sleep. You’ve got to take the wins with the losses. And you’ve got up days, you’ve got down days. But you’ve got to keep on going and you can’t ever get down on yourself because there’s always the next race. You’ve got to be prepared at any time to go. You’ve got to take care of your body at the highest levels. You can’t ever stop, because your body’s your temple. You’ve got to keep on going no matter what.

Interviewer: The 400 used to be owned by the United States. There were years that 8 of the top 10 were Americans. Now you made it back to the top last year. Do you think the United States is coming back compared to other countries?

Kerley: We’ve been back.

Interviewer: On the world level, who’s the most dangerous?

Kerley: Me.

Interviewer: When you’re racing, what’s your favorite lane?

Kerley: I really don’t have a favorite lane because if you look at history, anyone can run fast out of any given lane on any given day. The World Record was broken in lane 8. Michael Johnson ran fast in lane 3. Any given day I can run in any lane.

Interviewer: Lately we’ve been seeing some of the top 400 guys running some really fast 200s: not just van Niekerk at 19.84, but Isaac Makwala 19.77, Steven Gardiner 19.75, Michael Norman 19.84. Is running a fast 200 now critical to running a fast 400?

Kerley: In this day and time? Yeah. Look at it. Michael Johnson had a fast 200 and a fast 400 and now you’re getting us younger guys, some of us running in the 19s. So if I ever get into the 19 brackets, the 42 is right there. If you run faster in the 200, most likely you’re going to run fast in the 400 if you’re built that way.

Interviewer: Looking at the 10 top 400 guys in the world, you’re more than 30 pounds heavier than any of them. You’re the biggest guy out there. Is that an advantage?

Kerley: I don’t think it’s an advantage and I don’t think it’s a disadvantage. There’s no ideal track body. There’s no telling me you think that there is an ideal track body. Just like Usain Bolt beat the odds because they said he was 6-5 and the shorter guy had more turnover. Bolt had more turnover and look, he ended up breaking the World Records.

Fred Kerley

Interviewer: In 2016, when you were sitting home from the Olympics, I’m sure you had to have seen Wayde van Niekerk’s 43.03 World Record. Did that shock you when you saw it?

Kerley: I don’t think it shocked me because he’s a talented young man. At the end of the day, it’s track & field. You never know who’s going to show up on any given day.

Interviewer: Who do you think will be the first man under 43?

Kerley: Fredrick. Lee. Kerley.

Interviewer: What will it take?

Kerley: Focus, be me. Have fun, enjoy.

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