Trayvon Bromell Workout Routine and Diet Plan

A professional track and field athlete, Trayvon Jaquez Bromell (born July 10, 1995) specializes in sprinting events. It was his time of 9.97 seconds, the current junior world record, that was the first time a junior broke the 10-second barrier in the 100 meters. Having run a personal best of 9.77 seconds for the 100m, Bromell is the 7th fastest man of all time. In 2016, he won the 60 m world indoor title and came in third at the 2016 Summer Olympics for the United States. In 2021, Bromell turned in a personal best time and world-leading 100m performance, clocking 9.77 seconds. Fred Kerley and Ronnie Baker came in second and third, respectively, at the 2021 Olympic Trials.

Trayvon Bromell         

In this article, we will learn what all Trayvon Bromell does in his daily routine, especially now that he has been selected to represent his country in the 2021 Tokyo Olympics. This article will cover all about his preparation which includes his workout routine, his diet plan, and his training schedule. 

Trayvon Bromell Statistics

  • Birth Year: 1995 (age 26)
  • Birth Date: July 10
  • Height: 5 ft 8 in (173 cm)
  • Weight: 156 lb (71 kg)

Trayvon Bromell Awards and Achievements

Personal best(s)
  • 60 m: 6.47 (2016)
  • 100 m: 9.77 (2021)
  • 200 m: 20.03 (2015)
World Championships
Bronze medal – third place 2015 Beijing 100 m
World Indoor Championships
Gold medal – first place 2016 Portland 60 m
World Junior Championships
Gold medal – first place 2014 Eugene 4×100 m relay
Silver medal – second place 2014 Eugene 100 m
Pan American Junior Championships
Gold medal – first place 2013 Medellín 4×100 m relay
Bronze medal – third place 2013 Medellín 100 m

Trayvon Bromell

Trayvon Bromell Workout Routine

As a child, he lived in poverty and was surrounded by gang violence in St Petersburg, Florida. He still has PTSD scars to this day as he witnessed things in his life that lead to his friend being imprisoned and Bromell’s best friend being jailed. It was through athletics that he found salvation. His first-year university experience was a 100m win at the NCAA championships. A world 100m bronze medalist in Beijing, he was only 20 years old. His winning performance at the World Indoor Championships in the 60m came in the following year. However, since regaining his heel function in 2016, he has undergone two surgeries and gone through a painstaking rehabilitation process that has virtually wiped out three years of his career.

Nonetheless, Bromell has returned this year. Although he experienced an interruption of preparation due to Covid-19, US sprinter Michael Johnson sprinted to a 9.90 100m time in July — a performance which sits second on world lists and is his best time for the past four years. Bromell now trains with Rana Reider, together with Omar McLeod, Nia Ali, and Andre de Grasse, who are becoming like new men. During the past three years, the racer’s underprivileged background has helped instill in him the determination and mental toughness that he has needed to excel at his sport. During Bromell’s childhood, he was surrounded by violence and gang influence. “It was a humbling place, a hard place – where we come from we call it the trenches. But living in these places can make you a man and make you withstand any storm that comes your way,” he says.

Trayvon Bromell

I think it is fair to say Bromell has overcome a lot of storms in his life. Bromell describes his mother, who worked 7 pm-7 am every day, for ensuring his welfare, trying to keep him out of bad situations. Having learned to sprint at four years old, he joined the Lightning Bolt Track Club, where he spent the next 14 years devoted to his track career under the guidance of the inspirational Garlynn Boyd. The second mother he had in Boyd inspired him to want to better himself; he calls her his “second mom.”. But Bromell has not been without challenge on his sporting journey. The injuries occurred between eighth and tenth grade and included a broken left knee from a backflip, a broken right knee and forearm from playing basketball, and a fractured hip from training for a race.

“It (the injuries and my background) put me in a mindset where I knew I had to work twice as hard to achieve what I have,” he says. “None of the success you see has come without hard work. Although Bromell has broken bones and been ill, he said he never let the opportunity slip away. And perhaps because of not being defeated by these setbacks, he said he does not fear anyone anymore on the track. In his senior year of high school, Bromwell worked with Boyd to overcome his injuries, winning a national U20 100m title and winning 100m bronze at the 2013 Pan American Junior Championships in Colombia. In his life, he met a crossroads after graduating from high school.

Trayvon Bromell

What took me out of my environment was my decision to go to Baylor (University in Texas),” he explains. “That gave me a better life. He even asked coach (Mike) Ford to try to earn me a spot at the school, saying, “if I don’t leave St. Pete, I don’t know how my life is going to be.” In 2018, he focused on strengthening his foot and Achilles. On the underwater treadmill, endless calf raises were a part of the daily training diet, while running sometimes up to 1000 meters in distance “as requested by the coach” on the track and grass fields.

It was, at times, a grueling road back to full fitness “The hardest part was not being able to do what I love,” says Bromell. “Track is such a big part of me and my life. What kept me going were the people around me, my faith, and my mentality. They had to remind me where I’d come from. Only the strong survive, and I had to find that fight again. I had to find that fire.” Bromell says training under Reider is ‘a a grind’ and completely different from previous training regimes. “It’s not for the weak,” he says. You have to be prepared to hurt.” He doesn’t elaborate, but he insists that he is not trying to be evasive. “I’m not lying to you, sometimes the workouts are so hard, it is difficult to remember them!” Though the training is difficult, he has forged strong bonds with fellow track club members.

Trayvon Bromell

Several others, such as De Grasse, Ali, and McLeod, offer him their wholehearted support. “I say this with the utmost respect and love, that besides God, I would not be back running if it wasn’t for this group of great individuals,” he adds. “In the training sessions, I hear the guys shout out ‘you can do it and ‘you can make this comeback’. We really push each other. If coronavirus had not have happened, the world would have seen some amazing performances from the Tumbleweed Track Club. The numbers we were putting up in practice were crazy.”

Even though Trayvon Bromell’s training routine might surprise him every time he steps on the track, I came up with a sample training regimen that he could follow all day to work on his physique in different ways. 

Training Log: Saturday (3/5) – Thursday (3/10)

Saturday: Blocks 1x30m, 1x60m, 1x90m, 1x30m, and 1x60m. Sunday:  Rest Monday: 4x120m (11.5 for the 100m) Tuesday: Blocks 2x25m, 1x40m, and 1x60m Wednesday: 8x100m track (60-70%), walk back for your rest Thursday: Pre-meet shake out. Friday: 60m prelims Saturday: 60m semi and 60m finals

“For the Saturday and Tuesday workouts: we are working on body position in the blocks and pushing off the block-pads clean and low. Monday, on a tempo endurance just working on some strength work and Wednesday, is a recovery day. Running the 100m we are looking to running form, running tall, and good body position. Pre-meet shake [out] consists of hurdle mobility drills, running drills, and a 4-6 block start (10m-20m),” Coach Ford told FlrRunners.

Trayvon Bromell

Sprint: 50 meters

Runners must sprint 50 meters on a track as fast as they can.

Recovery: Skip bounds (for height)

Like when you were a child, skip aggressively as if you were a little kid. While pushing off the ground, you want to get the highest possible height. You can gain height by bringing your knees up and towards your stomach and pumping your arms at the same time.

Sprint: 50 meters

Recovery: Skip bounds (for distance)

Focus more on covering the ground rather than gaining air. By pushing off your back leg and raising your knee far away from you, you will move forward.

Sprint: 50 meters

Recovery: Pike push up

By doing this push-up variation, you will target the shoulders, biceps, and triceps. You will also stretch out your hamstrings, which are notoriously tight when running. Your hands should be under your shoulders at the beginning. Make your thighs parallel to the ground by walking up the wall with your feet. Return to the starting position after slowing lowering yourself down.

Sprint: 50 meters

Recovery: Toe-touch crunches

Place your feet flat on the ground, with your knees bent and your shoes pressed firmly into the ground. As your shoulders rise off the ground, elevate your upper body into a crunch position. Your right foot should be tapping the heel of your right hand, activating the right oblique muscle. Then repeat the process on the other side.

Sprint: 50 meters

Recovery: Alternating split squat jump

With your hands on the ground, walk forward one foot and bend your knees so that you are in a lunge position with the majority of your weight on the front foot while balancing on the ball of the other foot. From your front heel to your back toes, there will be approximately 2 to 3 feet between them, depending on your height. Step up as high as you can, switch legs, then land on your knees in a lunge position. Similarly, repeat the process on the other side.

That was all about the workout routine that Trayvon Bromell does to be one of the best runners in the world. Quite sufficient to say, he has also made use of some fitness tips and tricks which he involves in his daily play to work to his maximum. In the next section, we will discuss all that.

Trayvon Bromell

Trayvon Bromell Workout Tips and Tricks

Trayvon Bromell keeps on sharing his workout routine and whatever he eats with his fans on the internet. He likes to keep himself fit and would share the same with the internauts. Here are some of the tips that are given by Trayvon Bromell to achieve the maximum results possible.

Take a break between sets

Increasing the volume of the exercise requires a sufficient amount of rest between sets and between exercises. This would allow you to lift more weights than you were able to before, thereby increasing your muscle mass. Your body would benefit from an extra effort and you would be less prone to fatigue.

Knowing Your Muscles

It will take more than one exercise if the muscle group is complex and large like the back of the legs. Among smaller muscles groups like arms, fewer exercises are required. For that reason, you need to have a plan for each muscle group that you will be training.

Trayvon Bromell

Making a greater impact

By having a variety of exercises on your schedule, you can make your workout more impactful. Also, reducing the number of repetitions and sets can make your workout more effective. Combining strength and explosiveness as well as flexibility and mobility may provide you with other benefits, such as mixing up the whole routine.

The importance of creating goals and achieving them cannot be understated

Your fitness plan will clearly show you if you are capturing any effects if you have a focus and center of interest. It is imperative that you build a system that works for you and allows you to accomplish your goals. The long-term advantages would be great for you. Additionally, you can keep a journal about your progress, or feed it into an app that can help you figure out your strategy.

Numerous training sessions a day

When you exercise hard enough using heavy weights it will be more natural to grow muscle, but there is no scientific equation that says it will be more natural. Overtraining and overexertion are common experiences for all athletes. Working out in volume is what he assumes, but rest is just as important. Consequently, one or two days per week should be dedicated to rest.

Intervals between sets are all about pace 

In terms of rest between sets, Trayvon Bromell credits speedy improvement. When fighting gradually, the targeted muscle would have time to rest, resulting in a lesser result. He does, however, think there could be a bit more time for rest between the two activities. Even though he takes the biggest loads, he only asks for a 40-second to 1-minute break.

Trayvon Bromell

Quality of Food

According to him, organic food should be preferred whenever possible. Seek information from local organic stores, especially one that sells fresh fruit and vegetables. Diet ratios are phenomenal. It will help you get quality products that are good for your body.

Restorative or recreational activities are important

Getting a massage will help reawaken the tissues so you can please yourself. It would help to improve the muscle by deep tissue massage so that the muscle will improve faster. As a result of massages, the muscles become more flexible and stiffness is decreased. The act of distressing your body and mind is also beneficial. In addition, you can try other methods to relax and calm your body, such as yoga and foam rolling.

The importance of small muscles is just as great as that of large muscles

Small muscle groups should not be overlooked. Having great small muscles is part of getting an overall excellent physique, so make sure you also work up that abdominal, calf, and other muscles as well.

Warming up is important

Warmups are a critical component of Trayvon Bromell’s message. This is quite a remarkable feat that does not require you to use weights. You can relax and open up your tissues if you just focus on the method and form of the body tags. In addition to a cooling down, you can end your workout by walking.

Get the angles right

Your attention needs to be directed toward your body’s system and form. It is even possible to see yourself more upright in the mirror for this. You have to pay attention to things like foot placement and body movement. A constant check on the factors is essential for securing the desired results. Many things are within your power to do, but unless you are accurate in them, you will fail to achieve results.

Trayvon Bromell

Getting the right sleep pattern

An adequate amount of sleep is necessary to ensure a complete recovery. You enter an anabolic state when you sleep and strengthen your muscles. The benefits of a good night’s sleep include feeling refreshed in the morning. Sleeping poorly can result in muscle tension that prevents you from performing well the next day. 7-8 hours of uninterrupted sleep are recommended at night. To ensure a good night’s rest, make sure you sleep in a warm bed in a dark room. Taking a warm shower, having a warm beverage before going to sleep, or even turning off your gadgets before going to sleep can also help you get to sleep.

Engaging in active recovery

Our muscles get sore often that we tend to rest them by doing absolutely nothing for a few days afterward. In reality, a low-intensity exercise regime is critical to speeding up recovery from an injury. Exercises that are low-intensity include walking at the park, going for a ride on your bicycle, hiking, or stretching. We experience the lowest levels of blood flow when on complete rest, but higher levels of flow occur when we do these low-intensity exercises. This instantly releases the muscular soreness in the affected area.

It is crucial to have an adequate water supply

Muscle building is mainly accomplished through the use of connective tissues in the body made mostly of water and other liquids. Dehydration results from insufficient water consumption, which may cause harmful health effects in the future. This can also limit the appearance of your muscles. As a consequence, water acts as grease for muscles, and keeping muscles adequately hydrated is important to their proper function. Athletes drink gallon after gallon of water per day, but determining their hydration intake is vital. It is just a matter of multiplying your body weight by 0.6 to find out how many ounces you need. Drinking too much can also negatively affect the body by robbing it of nutrients.

Trayvon Bromell

What Recovery Means

He concentrates a lot on nutrition and his recovery process after any kind of injury, so he also learned about the idea of becoming vegan or vegetarian when he was recovering.

That was all about how Trayvon Bromell prepares for his workout routine through the day and especially now when he has been qualified and carved himself a niche in the 2021 Tokyo Olympics. In the next section, we will also focus on his diet plan that would give us a peek into what he eats to fuel up his system. 

Trayvon Bromell Diet Plan

Here, Trayvon Bromell shares what he eats every day, even though his diet changes every few days. In other words, he has a simple approach and does not use packaged products or products infused with chemicals. He follows the following diet plan:

  • Breakfast Porridge for Trayvon Bromell: 100g rolled oats, 200ml organic soy milk, 110g banana, 10g flaxseed
  • Lunch Lentil stew for Trayvon Bromell: 60g quinoa, 180g green lentils, 100g broccoli, 100g carrot, vegetable broth
  • Dinner Burrito of Trayvon Bromell: 40g brown rice, 350g black beans, 200g sweet potatoes, 60g green leafy vegetables, 50g avocado, 2 Tbsp salsa
  • Trayvon Bromell Snack: Apple and nuts: 200 grams apples and 25 grams almonds. Protein shake: 30 grams vegan protein powder and 300 milliliters of unsweetened almond milk

The following plant-based options are high in protein:

Protein-based meal choices Trayvon Bromell makes every day are as follows:

  • peanuts
  • almonds
  • lentils
  • chickpeas
  • beans
  • tofu
  • edamame
  • quinoa
  • tempeh

Even potatoes, green peas, and jackfruit contain the muscle macro. Protein values for 20 percent of the calories in broccoli, which works out at about 3g in a 100g serving. Soy milk includes a similar quantity of protein as cow’s milk, at 8g per 250ml.

Trayvon Bromell

Trayvon Bromell What to Eat

These are the various food groups that Trayvon Bromell ensures he incorporates into his daily diet to fuel his body and support his muscles so that he is rested and relaxed the following day when he workouts. Below is a list of the items,

  • Fresh Food
  • Eggs
  • Egg Whites
  • Chicken
  • Fish
  • Vegetables
  • Leafy Greens
  • Fruit
  • Complex Carb
  • Water

Trayvon Bromell What to Avoid

Despite this, Trayvon Bromell chooses to stay away from certain food items as much as possible if not entirely. In the beginning, he stays away from anything harmful to his body and could completely destruct his goals for his physique. As an example, here are a few food items,

  • Junk Food
  • Fast Food
  • Artificial Additives
  • Trans Fats
  • Processed Foods
  • Chemical Ingredients
  • Simple Carbs (limited)

That was all about the meal plan that v takes to nourish his body after a lot of effort he puts on the track. He is also super busy and so he needs his daily calorie and macros intake according to his activity levels. Besides that, sometimes he lacks some nutrients, and here in the next section, we will talk about the nutrients and supplements that he would take regularly.

Trayvon Bromell

Trayvon Bromell Nutrition and Supplements

A good diet is not the only thing Trayvon Bromell enjoys having in his diet. Supplements are also part of the program that he uses so that his nutrition requirements are met. To avoid nutrition gaps, he calculates his macros.

  • OMEGA 3S

As a pescatarian, Trayvon Bromell eats fish often; however, he supplements it with omega-3 fatty acids because he is not fond of eating it all that often. The omega 3 fatty acid is healthy for the brain and heart. It is also possible to get omega 3 supplements made out of algae as a vegan option.


People who are focusing primarily on a plant-based diet, or are vegans or vegetarians like Trayvon Bromell, must consider supplementing with other vitamins. A plant-based diet alone cannot satisfy these nutritional needs, which are fulfilled by zinc and vitamin K2.

  • IRON

Besides vitamin A, iron is a very important nutrient for our bodies. The body cannot readily absorb iron from leafy greens like spinach, such as spinach. Anemia and fatigue are caused by low iron levels, especially in women. Be sure you get enough iron to stay healthy.

Trayvon Bromell


Even though Trayvon Bromell does not take supplements very often and needs to stay away from them, he must still take vitamin B12, as following a vegan diet can be tough if you don’t have dietary sources of vitamin B12.


It is essential for vegetarians and vegans eating no meat or dairy products to consume calcium and vitamin D. Hence, Trayvon Bromell takes calcium and vitamin D regularly to keep his bones healthy.

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