Paralympian Rico Roman Shares His Gold Medal-Winning Workout

Having Winter Olympic withdrawals? Fortunately, there's a remedy for that. The fiercely competitive Paralympic Games will kick off in PyeongChang on March 8 and the U.S. is sending some terrific athletes.

One of these fierce competitors is Rico Roman, a former U.S. Army Staff Sergeant who was a member of the sled hockey team that won gold at Sochi in 2014.

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Injuries sustained after hitting an improvised explosive device (IED) while in the Army means that Roman now competes with a prosthetic leg. But the journey from Army vet to Paralympic athlete doesn't happen at the snap of a finger. 

After being told about the sport of sled hockey by Operation Comfort, a group that helps wounded veterans, and playing for a year, Roman tried out for the 2010 U.S. national sled hockey team. His first shot at making the team was a miss -- but in the words of Wayne Gretzky (and Michael Scott) "You miss 100% of the shots you never take."

So Roman tried out again, this time, he scored. Roman was part of the gold-winning sled hockey team in Sochi and is poised to do it all again in PyeongChang.

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Roman -- a Team Toyota athlete along with Olympians Louie Vito, Chloe Kim and Gus Kenworthy -- told AskMen that to get where you want to go, you have to set goals.

"The best advice I’ve been given is to have a goal, even the smallest of goals," he said. "And when you reach that goal make a new one."

He recounted a little story to highlight his point:

"I had an ice session, then went on a bike ride with my kids and after that I needed a break. My son asked me to play baseball with him and I told him I just need a little break. He then said to me, 'That’s when you got to dig deep, Papi.' So now when I'm not motivated, I hear my son's little voice telling me to dig deep Papi."

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Roman tends to spend a lot of time digging deep. While training for the Paralympics, he does a lot of workouts focused on his arms, shoulders and core. After all, sled hockey is all about keeping your balance on two thin blades.

RELATED: This Six-Round Bodyweight Workout Will Kick Your Butt Into Shape

Whether an injury prevents you from using a leg, or you're simply looking for a new workout at the gym, Roman's workout is definitely one that'll smoke you. Still, nothing compares to getting fit for the military.

"Being a Paralympian is tough and something I really am proud of, but nothing compares to training for the military. Working out is just part of it. But try it on no food and being wet and cold -- or hot and thirsty -- when you have 70 pounds on your back and you got 15 miles to go and no sleep. 

Rico Roman's Gold Medal Workout

1. Core Circuit (3 rounds)
- Plank 1 min.
- Toe-Touches 30 reps
- Medicine Ball Slams Above head to ground or wall 10 reps (Rico's favorite)

2. Pushups (40-50 reps, 3 sets)

3. Pull-Ups (12 reps, 3 sets)

4. Stretch



Via : https://boutder.blogspot.com

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