DIY deadlifts and sprinting in the snow: Karsten Warholm is a one-off

Posted by author February 13, 2025 Fitness

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“We probably train very differently from my opponents.”

This is probably an understatement from Karsten Warholm, the 400m hurdler who has transcended his sport with his aggressive running style and engaging personality.

With three world titles, Olympic gold and a world record to his name, the Norwegian is one of the greatest athletes of his generation.

One-of-a-kind equipment

From weights to sprinting, Karsten Warholm trains up to eight hours per day

You’ll have already seen him thumping his chest to get the adrenaline pumping before a race or heard that he enjoys building Lego as a tool to relax away from the spotlight. But it doesn’t end there, being the very best requires an innovative and original approach to every single aspect of training.

“We have this weird deadlift machine that we made, where we pound it several times,” Warholm explains.

“This is a very special piece of training equipment and an exercise that only we use. I hold the world record on it because nobody else has ever tried it!”

In 2024, Karsten Warholm trains outdoors in snowy Norway for the Wings for Life World Run. — Karsten Warholm doesn’t let a little snow stop him training

© Red Bull Norway for Wings for Life World Run

The snow and freezing temperatures in the Norwegian winter is also no excuse not to get outside and put the work in. Top off and all.

Warholm says: “Sprinting is something your body usually likes to do when it’s warm and sunny. Sometimes it’s nice to show how harsh nature can be in Norway.

“We’ve got to work with what we have. Hopefully it makes us a little bit tougher than the opponents as well.”

The brains behind it all

Masterminding every move in every training program is Warholm’s longtime coach Leif Olav Alnes, a man he describes as the “brain and the architect behind everything.”

Together, they have built a dynasty based on innovation, ferocious dedication and attention to detail, and open and honest communication.

Their consistency in performance and results on the track speak for themselves and over the years they’ve found a winning formula to getting Warholm in peak condition. Spoiler alert – there are no shortcuts.

Karsten Warholm during a Songsvann training session in Norway on June 6, 2023. — All smiles before a training session

© Daniel Tengs/Red Bull Content Pool

We’re training a lot of hours, we put in very big volumes

Warholm is at the training facility for up to eight hours a day and even on his days off, he’ll still be regularly in contact with Alnes discussing ways to improve.

“We’re training a lot of hours, we put in very big volumes,” Warholm says. “We come to the training facility early in the morning.

“We run on the curved treadmill, we sprint, we run hurdles on the grass, we lift weights, we do jumping exercises. We put a lot into one session.

“I think that’s a very good way for a professional athlete to train, to invest all the possible hours into training, but still also take the breaks so your body can handle the volume.”

In 2024, Karsten Warholm and Armand Duplantis race over 100m at the Karsten vs Mondo event in Zurich, Switzerland. — Warholm’s race against Mondo Duplantis was a viral sensation

© Diego Menzi/Red Bull Content Pool

Warholm will often post some of his wacky training clips on social media, so does he allow himself a quick scroll to see what some of his competitors are up to and share notes?

“It’s always nice to see what people are doing,” Warholm reveals. “But I don’t get a lot of insight. Everybody trains differently.

“It’s not that one recipe works for everyone, so I think my way of working wouldn’t necessarily fit others and the same the other way around.”

You’re probably right there, Karsten.

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