Robert Esmie is a retired Canadian sprinter and member of the 1996 Summer Olympics Gold medal 4×100 m relay. He runs his sport training program need for speed. You can learn more about Robert and all his accomplishments here!
What made you get involved in sprinting?
I have always been fascinated by speed. After the ’88 Olympics, a fire was lit within me to get Canada it’s next Olympic gold medal. I set a goal and the rest is history.
What adversity have you had to overcome as an athlete?
I’ve faced many adversities over the years such as: growing in a non-sprinter environment like Sudbury. I’ve also coached myself a year into the ’96 Olympics and incurred injuries along the way.
How often did you train during your sprinting career?
I trained 5-6 days a week for 2-3 hours per day the majority of my high school years. After high school, I trained 4-6 days a week and 3-5 hours per day. During the competitive track season, my training consisted of 4 days weekly with competitions on the weekends.
How often do you currently train and for how long?
Unfortunately, based on my current schedule and the responsibilities of running my company, AirBlassoff Sports all year round, I don’t train as much as I use to. My day to day responsibilities also include 1-on-1 client training and working full-time as a store manager, in addition to my duties of fatherhood. In the last month, I have however, been able to work out with my clients during the 1-on-1 sessions.
What are some key pieces of advice you would give to athletes to avoid injury?
I recommend athletes always do their part diligently, such as proper rest and nutritious eating. Self regeneration such as stretching, yoga, hot and cold showers, and massages are a key part of self-care. I believe it is key to have open communication with yourself and coaching team, along with always keeping a diary/journal of PB’s, goals, target dates, and logs about how your body is feeling throughout workouts.
What is your #1 fitness tip?
My #1 fitness tip is the Olympic Circuit Funk– you may have your own variation, but it is a full body workout which consists of picking 7 exercises with 7 reps and going continuously for 7 minutes long with 7 minutes rest after each set, for a total of 3 sets.
Set 1: push-ups, sit-ups, shuttle runs, pull-ups, burpies, ball squats, and leg swings
Set 2: bench press, leg extension, hamstring curls, power clings, leg exchanges, pull-ups, and step-ups