A medical doctor by profession, she was born on December 27, 1986. She runs the 60-meter, 100-meter, and 200-meter distances in track and field. As far as sprinters are concerned, she is among the greatest ever. Frazer-Pryce was a successful athlete in Jamaica who played a significant role in elevating the sport of athletics internationally in the late 2000s and 2010s. Among her many accomplishments, she has won two golds at the Olympics and four world titles in the 100 meters, her signature event. Her two gold medals at the World Championships and the Olympic Games both came in the 200 m.
As an eight-time Olympic medalist, she came to prominence at the 2008 Summer Olympics in Beijing, becoming the first Caribbean woman to win gold in the 100 meters. Her defense of the Olympic 100 m title at the 2012 London Olympics made her one of only three women in history to do so. At age 23, she became the only woman in Olympic history to win four medals in the 100 meters in different years. She won bronze at the Rio Olympics in 2016, silver at the Tokyo Olympics in 2020, and bronze at the Rio Olympics in 2018.
She is one of the most decorated athletes ever at the World Athletics Championships, winning 10 gold medals (one indoor title included) and two silver. There has been only one other person to win four 100 m world titles: She won in 2009, 2013, 2015, and 2019. The winner of the 2019 Global 100 m Championship in Amsterdam, Germany, was 32-year-old, Maria Jose Ribeiro. She was the oldest female sprinter in 24 years to win a global title in 100 meters. As a result, she became the first woman to win the 100 meters, the 200 meters, and the four hundred-meter relays at a single World Championship, and she was named IAAF World Athlete of the Year.
As an international sprinting force, Fraser-Pryce has won more 100 m international titles than any other female sprinter in history. Her personal best of 10.63 seconds makes her the third-fastest woman of all time. She is nicknamed the “Pocket Rocket” because she has a petite stature and blocks starts explosively. In 2019, she was ranked among the BBC’s 100 most inspiring and influential women in the world. World Athletics hailed her as “the greatest female sprinter of her generation.” During her retirement announcement in 2021, Fraser-Pryce announced that she would be retiring after the 2022 World Athletics Championships.
We will take a closer look at Shelly-Ann Fraser-Pryce’s daily routine to find out why she is such a winning athlete and how she prepares for competitions. In addition to some workout routines, diet plans, and other tips which she offers to her fans and family who are following the same path as her, we will include some workout tips.
Shelly-Ann Fraser-Pryce Statistics
- Birth Year: 1986
- Birth Date: December 27
- Height: 1.52 m (5 ft 0 in)
- Weight: 52 kg (115 lb)
Shelly-Ann Fraser-Pryce Awards and Achievements
|Achievements and titles|
|World Indoor Championships||1||0||0|
|World Athletics Final||1||1||0|
|Pan American Games||1||0||0|
|CARIFTA Games Junior (U20)||1||0||1|
|CAC Junior Championships (U17)||1||0||0|
|2008 Beijing||100 m|
|2012 London||100 m|
|2020 Tokyo||4×100 m relay|
|2012 London||200 m|
|2012 London||4×100 m relay|
|2016 Rio de Janeiro||4×100 m relay|
|2020 Tokyo||100 m|
|2016 Rio de Janeiro||100 m|
|2009 Berlin||100 m|
|2009 Berlin||4×100 m relay|
|2013 Moscow||100 m|
|2013 Moscow||200 m|
|2013 Moscow||4×100 m relay|
|2015 Beijing||100 m|
|2015 Beijing||4×100 m relay|
|2019 Doha||100 m|
|2019 Doha||4×100 m relay|
|2007 Osaka||4×100 m relay|
|2011 Daegu||4×100 m relay|
|World Indoor Championships|
|2014 Sopot||60 m|
|World Athletics Final|
|2008 Stuttgart||100 m|
|2009 Thessaloniki||100 m|
|2014 Glasgow||4×100 m relay|
|2014 Nassau||4×200 m relay|
|2018 Toronto||4×100 m relay|
|Athletics World Cup|
|2018 London||4×100 m relay|
|Pan American Games|
|2019 Lima||200 m|
Shelly-Ann Fraser-Pryce Workout Routine
It’s 6:00 in Kingston at the moment. There was a quiet, chilly air outside, as Jamaicans would describe it. This is the perfect time to work out. For their first session of the day, MVP Track Club members have gathered at the University of Technology’s grass track. Shelly-Ann Fraser Pryce is joining fellow female sprinters Nesta Carter, Kaliese Spencer, Stephenie McPherson, Carrie Russell, Anneisha McLaughlin, and many others in Atlanta for the World Indoor Championship in the 60-meter event. It is actually more than 50 athletes on the track this early in the morning as the MVP athletes combine with the UTech team, which is also coached by Stephen Francis.
The MVP athletes usually train at the National Stadium during that period of the year, but with the finals of the Jamaican Championships holding there this week, the stadium will be occupied by the greatest athletics event in Jamaica. Due to the training sessions being conducted on grass, the workload is substantially reduced.
Following several warm-ups and massages, Shelly-Ann Fraser-Pryce practices block starting with the rest of her teammates. During all of her starts, “Pocket Rocket” runs with male sprinters. Shelly-Ann admits that this type of gathering is a rare exception, but she says that it’s a very relaxing environment. They would definitely do more after the season starts if you saw them on a regular week. It would be impossible to talk to her because she would be sleeping with an umbrella over her head and sunblock on. If she is crying, making noise, or if she needs somebody to remove her spikes, she can do those things. It would be unimaginable how heavy people’s legs would be, and how tight their muscles would be. Shelly-Ann Fraser-Pryce explained that it’s still enjoyable since they understand that hard work certainly pays off.
Shelly-Ann Fraser-Pryce believes that determination and hard work were the critical factors in her victory. The consistency and hard work she does with her coach and her own self-determination helped prepare her for London 2012.
Shelly-Ann Fraser-Pryce would perform these exercises every day to stay on top of her game and stay in shape for her events. A wholesome outing is planned for her. To be the Olympic and World Champion in 100 meters, there are a lot of things she has to do in terms of her fitness regime and workout routine. The one Shelly-Ann Fraser-Pryce would like to share is that she should focus on her core strength (abs and back).
Glute Activation #1
Double Leg Glute Bridges x12
Naughty Dogs (On all-4’s, hip abduction) x10each
Bird-Dog x12 total
RKC Plank x15sec (Video)
Side Plank x20sec
Single-Leg Rotational Hip Thrust x8each (Video)
BW Squat x10
Single-Leg Airplanes (SLRDL) x8each
Glute Activation #2
Straight Leg, Lateral Band Walks x15yards (Put the band around feet) (Video)
Bent Leg, Lateral Band Walks x15yards (Put the band around feet) (Video)
Glute March x20 (Video)
Split Squat Series (forward, lateral, reverse) x4each
Prone, Straight Leg Hip Extension x10 (slightly abduct your leg for more glute activation)
Prone, Bend Leg Hip Extension x10 (slightly abduct your leg for more glute activation)
BW Squat x10
With your backside revved up higher than those of the Indy 500 cars, you’ll have no trouble driving those bad boys. Upon completing this exercise, you’ll notice a difference in your movements and feel your glutes working harder. However, there is more fun to come. There is only so much activation can do, you need to put in some strength for your backside. Keeping your backside in shape during the weight-training process is easy with these tips. You can target your backside in many ways, according to our list.
• Hip Thrusts
• Squat variations
• Valslide Leg Curls
• Olympic Lifts – Snatches, Cleans, Jerks
• Back Extensions
• RDL variations
• KB Swings
• Stability Ball Leg Flutters
• Reverse Hypers
Here are two simple 5-minute mobility drills you can do every day
5 Minute Mobility #1
• Double Leg Internal Rotation x20
• Full Body Bride x5
• Cat – Camel x5
• Groin Rock x5
• Upward Dog – Downward Dog – Superman w/ Rotation x3each
• 3-Way Lunge Matrix x3each
• Squat with Rotation x5
• Triangle with Rotation x5each
• 3-Way Arms Waves x5
• 4-Way Neck x5
• Hurdle Under/Over x3each
5 Minute Mobility #2
• Single-Leg Internal Rotation x10each
• Open Book x5each
• Single-Leg Downward Dog – Superman x5each
• Child Pose with Rotation x5each
• Cossacks x3each
• Sumo Squat with Arms Through x5
• OH Squat Progression x5
• 3-Way Leg Pivots x5each
• Leg Swings – Lateral and Linear x5each
• 3-Way Arm Internal/External Rotation x5each
• 3-Way L Rotations x5each
• 4-Way Ankle Rolls x5each
Those were the workouts Shelly-Ann Fraser-Pryce follows during the week. She also adheres to some workout tips and tricks that assist her in performing better during a workout. We are going to cover all the tips and tricks Shelly-Ann Fraser-Pryce shares with the world beyond her gym in the next section.
Shelly-Ann Fraser-Pryce Workout Tips and Tricks
We will discuss workout tips here that have helped Shelly-Ann Fraser-Pryce to stay at the top of her game for the past decade. While her work ethic does not share her workout tips clearly, it is apparent to her fans who follow her that her principles are evident. Here is a quick overview:
Setting yourself as a priority:
Fraser-Pryce was inspired to take up running by her mother, a former Olympian. She has plenty of advice for those following in her footsteps. I have always said it’s always been about you and she has always said it’s about shining on, regardless of the challenges we face, no matter what. Regardless of your level, you can always advance as high as you like. To outdo somebody, to surpass what they did yesterday, or to surpass the goals they had last year, is to outdo you. Getting it done without fear, showing up, and showing up on time.
Recognizing and embracing the strengths:
Strengthening our strengths is the right thing to do. You can be powerful, strong, and fearless without any harm caused. Her desire is to be remembered for being fearless and persevering even when she is strong.
Maintaining a healthy lifestyle:
Fraser-Pryce says she knows her limits and doesn’t try to set them. She is an athlete who pays attention to what her body needs. Throughout the training session, she is aware of what is happening, how she feels, and how her training is going. Her secret may be taking great care of her body so she can take care of others as well. She is responsible for the tool that lets her complete her tasks.
Keep your stance grounded:
Taking ownership of your talent and exploiting your skill is all about giving yourself a chance to show it off, she says. In addition, she believes being grounded and having the right people behind her is very important. A person is obligated to be humble and grateful, taking nothing for granted, and appreciate every moment they have, because everything could have been different.
Throughout this journey, she will always remain humble and be appreciative of every single person she comes in contact with and is aware that where she is, they could have been, and where they are, she could have been as well.
You should train your hips above 90 degrees.
Place your foot at a 90-degree angle while standing or sitting. When they are standing, lift their knees as high as they can without extending or flexing their spines! Keeping the spine neutral and stable is key to training the psoas. Reps should be done in an 8-20 range over periods of 6-20 sec. Hold this position for 6-20 seconds. The workout builds hypertrophy and strength for running, which makes it more important during running
Make sure you do hip flexion exercises regularly
Take a band or hop on a machine and do some reps. Keep the glute of your leg contracted and the knee in a neutral position while you do these exercises. Keep your spine in shape. When you’re standing, don’t extend your spine, flex your hip instead. A correlation exists between hip flexor strength and sprinting speed
Stretch your hips while performing exercises that emphasize hip flexion
Sprinting, Bulgarian split squats, ISO split squats, reverse lunges, and ISO split squats are examples. The psoas and hip flexor group must contract eccentrically and isometrically at this position, just like they do during sprinting.
This was all about the workout tips Shelly-Ann Fraser-Pryce follows. What drives her is the focus of the following section. The next part of the article will tell more about what she eats and how she consumes it. Be sure not to miss out.
Shelly-Ann Fraser-Pryce Diet Plan
To keep herself healthy and fit, Shelly-Ann Fraser-Pryce does not take a special diet or follow a strict diet regimen. Her eating habits are normal, and she doesn’t restrict herself. She says that she should be more careful about her diet and menu. Yet she makes sure to consume foods rich in fruits, vegetables, and water.
Those girls who admire her also give advice and motivational words to inspire and bolster the performance of budding athletes. Interested in what they should do for becoming successful in women’s athletics, they asked Shelly-Ann Fraser-Pryce. She replied that young women and girls must believe in their God-given abilities for success in this field. Put effort into your work (hard work feels better than winning) and do not give up.
It is still something she eats to this day since her husband makes it from scratch. He will cook chicken in it, he will cook whatever he wants in it; it makes her feel full, something that helps her with the training she endures. Jason, Shelly-Ann’s husband, is the cook in the household and he is entrusted with feeding Shelly-Ann and their four-year-old son, Zyon.
Although she admits that she could eat chicken for every meal, her favorite food is ackee and saltfish, and she often eats them with fried dumplings or rice and butter beans. As far as her diet is concerned, she is not very strict. During her candid interview, Shelly-Ann divulges her relaxed diet consisting of pasta, rice, dumplings, and bananas. In some cases, she may even eat yams if forced. Her laugh is filled with laughter as she explains that she eats ground provisions because she has no choice. Her husband said she should eat them.
The runner contends that many athletes prefer to go hungry due to restrictive diets, but for Frazier-Pryce, whatever is offered to her will suffice to satisfy her appetite when she travels for events. Her coach has always reminded her that, as an athlete who travels all over the world, she grows her food to compete, not just eat for taste. The athlete has seen athletes go to meets without eating because they cannot get what they want. Regardless of what is there, she explains, she is willing to eat.
Having faced an array of challenges as a child, Shelly-Ann Fraser-Pryce has become flexible, perseverant, and resilient. For long runs such as marathons and half marathons, running nutrition can get pretty complex. However, for shorter runs such as 5Ks and 10Ks, it can be fairly straightforward. Every runner should consume a well-balanced diet, but at different times of the day, different foods are most beneficial and important for health. You need to know what to eat, and when to eat it, to achieve success here. Several tips are provided below.
On the night before:
It is advisable to have dinner the night before that is carb-heavy (to help your muscles be loaded with carbs), as well as protein-rich to keep you from feeling ravenous in the morning. If it is regular pasta or rice, be sure to make it white and not brown. Studies have shown that eating too much fiber while running causes intestinal distress, even if whole wheat products should be an integral part of your diet. Running has been a problem for many runners because they need to go. Sigma doesn’t make any pit stops on the way. Yes, you should sleep now. The kind that lasts for 7 to 8 hours.
On the morning of the competition:
Considering the distance is so short, the body really doesn’t need much energy. In fact, just a cup or two of black coffee can provide you with the boost you need to shave seconds (minutes) off your time. However, coffee’s energizing effect comes from the fact that it is a stimulant, so you may need to supplement the caffeine with true energy calories. If you are looking for something carb-rich, choose a fruit like banana or apple, a peanut butter sandwich (white bread will digest faster than whole wheat), or a bagel with whole wheat). However, you should limit the cream cheese while running if you want to avoid intestinal distress brought on by excess fat.
The benefits of smoothies include providing you with nutrients at the same time as providing a rush of vitamins. Add frozen banana to low-fat milk and nuts of your choice and blend until smooth. To avoid being hungry during the race, do not stuff yourself ahead of time. This was a painful lesson for her, for she almost vomited halfway through one of her races. While she will give herself time to stop laughing and regain her composure, she will chuckle a bit more.
Good Hydration is also key:
She would suggest drinking at least eight ounces (one glass) of water an hour before racing begins.
During the race:
You shouldn’t worry about anything else during a 5K other than finishing the race and perhaps mild hydration. The majority of runners can complete a 5-kilometer run without rehydrating. The girl surely cannot because she sweats like a horse. Drinking water in the right way is important. If you’re feeling thirsty while running, then you are dehydrated. Water stops can help prevent this from happening. A 5K race should consist of about two stops. There is no need for anything else. Take a sip, not a gulp. The simple act of drinking plain water should suffice, but sports drinks contain more electrolytes and glucose to boost performance. The temperature in the room should also be comfortable. If you need to eat while running a 5K, you should probably choose another activity. Diet is recommended by her.
When the race is over:
It is a big deal for you (hopefully) because you have just clocked your best PR. However, in the meantime, you want to get to the free food as soon as your buddies cross the finish line, primarily so that you can be the first in line. Jokes. Nonetheless, now that you work so hard, your body is hankering after all of the nutrients, energy, and fluid you’ve expended. The best thing you can do is to get three things on top of that list: fluid, preferably a sports beverage to rehydrate you and replenish electrolytes lost while exercising; carbohydrates to restore your glucose levels; and protein to rebuild your muscles.
If you want to try an all-in-one, have a drink of chocolate milk. You could also make this quick but nutrient rich recovery shake for recharging your energy levels and kicking off your recovery process. Enjoy this tasty and protein-filled low-fat frittata with ricotta cheese, which will fill you up with muscle-building protein.
Shelly-Ann Fraser-Pryce Diet Tips
The purpose of this section is to describe the workout routine that Shelly-Ann Fraser-Pryce follows every day. The diet plan followed by her is quite a good one, with many helpful diet tips and tricks. We’ll take a look at the future:
- Make sure your house is stocked with real food.
By “real food” we mean those that are minimally processed and as simple as possible. Consider:
- The meat of high quality (local, organic, or grass-fed if possible)
- Wild rice or quinoa
Look at the pictures on her social media profiles. She eats this for dinner. You will need to cut out all the processed and junk food by stocking up on real food. Enjoy the opportunity: take the food and eat it instead of throwing it away! Eat only junk food and processed foods for a cheat weekend. By eliminating unhealthy food from your home, you will also crave healthy foods.
- You shouldn’t be a zealot; indulge in a little cheating occasionally.
Perfect can be the enemy of the good; therefore, you should let yourself enjoy the food that you love. You should pay more attention to what you normally do than what you occasionally do. When you have done a long run or hard workout, you may have more flexibility in your diet. It doesn’t matter if you have a cheeseburger and fries, a cookie, or a slice of pizza, your body is craving more calories and carbohydrates. She usually has ice cream for dessert every night. She has no regrets about it – she loves it.
- Runners should limit their sugar intake (though they must also be realistic about their carb needs).
It is well-known that carbohydrates are the best fuel for running so that most runners do not properly carbo-load for the marathon. It’s not necessary to consume that amount of sugar on a day-to-day basis. A 32 ounce Gatorade after your easy 5 miles is really necessary? What’s the point of eating two plates of spaghetti when you didn’t run at all? In the case of weight gain, excess carbs may be the reason. If you are experiencing weight gain, then you know your body best.
- Vegetables are the healthiest food group you can eat.
Sugar is usually not found in them. They’re low calorie, high nutrient, and lower in calories. It’s recommended that you consume two servings of vegetables every day. The challenge she gives to you is to consume 1-2 servings of vegetables with every meal. What you need to do is as follows.
- [Breakfast] Whole-egg omelet with chopped mixed vegetables
- [Lunch] Big ass salad
- [Dinner] Paleo spaghetti with chicken breasts and a side of wild rice
- Take pleasure in your meal!
You should try new things, prepare food differently, and use unusual spices. Cook your vegetables in a sauté instead of boiling them. Rather than sautéing them, bake them. Instead of a crockpot, you should use one. Make sure you experiment with new flavors by buying a spice sampler. Alternatively, you could order different types of meat from a reputable supplier. Trying food from around the world can be a wonderful way to discover a new culture. Make sure you don’t keep eating the same meal four times in a row.
During her off days as well as when she competed, Shelly-Ann Fraser-Pryce followed a special diet plan. Besides this, she also takes some supplements to support her diet and requirements, which are discussed below.
Shelly-Ann Fraser-Pryce Nutrition and Supplements
Shelly-Ann Fraser-Pryce can find everything she needs in this section to supplement her diet. Her daily routine includes all of these supplements to ensure a balanced nutritional intake. Therefore, we have explained her reasons for taking these supplements and why it helps her stay at the top of her game. Here’s a look at what you’ll find:
Many of us are unable to function without a cup of coffee in the morning, but this powerful compound provides a lot more than a simple boost. Studies have shown that caffeine increases metabolism, strengthens muscles, extends muscle endurance, and boosts anaerobic performance, in addition to revving you up for your workout. The caffeine-filled beverage helps you stay alert outside of the gym, provides the energy you need to work out harder and longer, and burns an extra few calories.
Researchers have demonstrated caffeine’s performance benefits with dosages as low as 3 milligrams per kilogram of body weight, however, 5-to-6 milligrams per kilogram of body weight is generally considered the most effective and least likely to cause unwanted side effects when taken at the recommended dose. In practical terms, 6 milligrams per kilogram would be equivalent to about 300 milligrams for a 120-pound woman (~3 cups of coffee) and 500 milligrams (~5 cups) for a 180-pound man. Normally, people ingest less than 100-200 milligrams before training, with most ingesting much more.
Caffeine tolerance can be assessed by consuming 3 milligrams of caffeine per kilogram of body weight 15-to-30 minutes before your workout. Until you experience any unwanted side effects (jitters, nausea, anxiety, hot flashes, etc. ), you should move up to a higher dosage (between 6 and 9 milligrams per kilogram).
The molecule beta-alanine regulates how much carnosine can be stored in your muscles because it is naturally occurring. Your muscles can do more work before they become fatigued when you take carnosine because it reduces muscle acidity. Beta-alanine supplementation can make exercise more effective and less tiring, which is why research shows that it can decrease exercise-induced fatigue. The College of New Jersey researchers found, through a study they conducted, that taking beta-alanine allowed participants to do an average of 22% more reps and lift 18% more total weight when compared with taking a placebo. Beta-alanine also increases anaerobic exercise capacity and helps reduce fatigue during exercise, according to research.
It may surprise you that beta-alanine doesn’t need to be taken before a workout to provide the benefits. Beta-alanine is found in many pre-workout supplements, so you might not think to take it before a workout.
In terms of its cumulative nature, beta-alanine is similar to creatine. After several weeks, you will notice an improvement in your performance because it increases carnosine levels in your muscles. Study after study has shown that eating small amounts of the supplement throughout the day is just as beneficial as taking it immediately before a training session. Basically, it doesn’t matter when you consume beta-alanine, as long as you are consuming the clinically effective dose, which is between 2.6 and 6.4 grams daily.
Branched Chain Amino Acids (BCAAs)
They are composed of three main amino acids, i.e., leucine, isoleucine, and valine. A strong core of muscles requires these nutrients to grow and become stronger. Although most protein foods such as eggs, meat, and fish contain this nutrient, most people take it in supplement form to satisfy their needs. For treating muscle damage and soreness after working out, they are the best supplement. A substance that inhibits the body’s protein degradation and enhances the body’s protein synthesis. For most people, the amount of BCAAs per kilogram of body weight that needs to be taken daily is 100 milligrams.