The Grand Slam Observe League’s inaugural meet in Kingston, Jamaica, wasn’t only a showcase of velocity—it was a press release on how followers might be watching monitor & area in 2025. A packed stadium, elite fields, six-figure prize cash on the road. The vibe was electrical, the stakes excessive. And when the lights got here on, Kenny Bednarek confirmed precisely why he’s one of the harmful sprinters on the planet proper now.
He didn’t get the cleanest bounce within the 100 meters. A stumble off the blocks may’ve rattled him in years previous. However this time, he stayed cool. The restoration wasn’t luck—it was muscle memory. It was the results of brutal coaching weeks alongside Christian Coleman and Kyree King, studying how you can reply when issues go sideways. Bednarek powered by way of the sphere and crossed first, edging out a loaded lineup for the win.
He adopted that with a 20.07 within the 200—clean, managed, medical. “Operating a 20.07 this early within the season—that’s simply good indicators for later within the season,” he mentioned. That double earned him a $100,000 purse and the title of meet MVP. However greater than that, it proved one thing to himself: that the gears are lastly clicking. The beginning points that haunted him in previous seasons? Dealt with. The arrogance? Quiet however unshakable.
“This yr’s about momentum,” Bednarek mentioned after the meet. And Kingston was the proper launchpad. The objective is straightforward: stack wins and dominate. “Kung-Fu Kenny” spoke with Muscle & Health on his sturdy begin to the season and bracing for an extended however profitable season.
Kenny Bednarek Depends On His Elite Crew To Maintain Him Sharp
When Bednarek stumbled out of the blocks on the Grand Slam Observe League opener, he didn’t stress out. That was his first win of the day—lengthy earlier than he crossed the end line forward of a stacked area. Years in the past, an early misstep would’ve wrecked his rhythm. Now? It’s simply one other checkpoint on the best way to domination.
“I simply mentioned, ‘Don’t panic,’” Bednarek says. “In previous years, I’d be like, ‘Oh, s***,’ and throw every part out the window. However I’ve realized how you can shut that off. This yr, it’s totally different.”
He credit the shift to relentless reps and the elite firm he retains. Coaching alongside Christian Coleman and Kyree King forces Bednarek to get sharper by the week. “They’ve been whooping my butt for years on begins. Christian’s the very best on the planet at it. I needed to degree up simply to maintain up.”
That psychological reset allowed him to remain current by way of the acceleration part, preserve posture into prime velocity, and surge on the line. His 10.01 was sufficient to edge Jamaica’s Indirect Seville, a world medal menace. “I didn’t know what occurred at first. However I used to be pleased—it was an opener. I’m making an attempt to go on a profitable streak in each the 100 and 200 this yr.” That race was greater than a W—it was a warning shot.
Kenny Bednarek’s 9 am to six pm Coaching Routine
Bednarek’s days start at 9 a.m. and don’t wind down till shut to six p.m. His routine is a masterclass in consistency: velocity work, technical drills, Olympic lifting, physiotherapy, restoration modalities, and simply sufficient relaxation to do it yet again the subsequent day.
“Mondays, we get our butt kicked. It’s 150s, 200s. That’s how the week begins,” he says. From there, the construction locks in—higher physique lifts Monday and Thursday, decrease physique Tuesday and Friday, with velocity and block work slotted between. “Friday’s a ‘please let me go residence’ form of day. However we push by way of.”
The heavy lifting classes—cleans, snatches, deadlifts—construct explosiveness. Tempo runs reinforce endurance. However it’s the small stuff—ankle mobility, isometric holds, ankle pops, single-leg stability—that retains him on the monitor when others collapse mid-season. “Observe isn’t simply working quick. It’s managing your physique so you’ll be able to run quick.”
Irrespective of how his physique feels, Bednarek recovers with intention. Sauna classes, crimson gentle remedy, therapeutic massage work, and fascia-focused mobility all stack right into a recovery routine that’s made him one of the constant sprinters on the planet. “I’m in tune with my physique. If one thing feels off, I’m not doing the rep. I’ll inform coach, ‘I’m accomplished for the day,’” he says. “That’s what’s helped me keep wholesome and quick.”
Why Professional Observe Wants a League Like This
The Grand Slam Observe League isn’t only a new meet—it’s a brand new vibe. With Olympic legend Michael Johnson on the helm, the league strips away the stress of chasing occasions and leans into pure competitors. Bednarek was all in.
“It felt totally different. He informed us to not care about occasions—simply compete. That mindset modified every part,” Bednarek says. “It was chill, enjoyable, and we acquired handled like professionals.”
From first-class flights to an equal footing on look charges, the expertise was a refreshing distinction to the politics and uneven perks of different circuits. In a sport the place even Olympic medalists can go unseen between seasons, this was validation—and visibility. “It wasn’t about who you’re or what number of medals you’ve acquired. Everyone needed to present up and race,” he says. “That introduced out the very best in all of us.”
And for the followers, it was electrical—full with cheerleaders, bands, and a degree system that threw conventional expectations out the window. “You bought to see sprinters doing 200s, hurdlers doing flat races—it was like, what if? And with betting and character items coming in, it simply provides extra enjoyable,” he says. “They need to really know who we’re. It’s very nice.” The hope? That this turns into the NBA of monitor—storylines, stars, and a daily season athletes and followers can each construct round.
Kenny Bednarek Is On Observe To Breakthrough Bodily and Mentally
For Bednarek, the breakthrough this yr isn’t simply bodily—it’s psychological. He’s not chasing occasions. He’s chasing mastery. That’s a mindset shift most sprinters take years to know—in the event that they ever do.
“Some athletes attempt too arduous to run quick. You may’t run out of your physique,” he says. “I used to enter races considering, ‘I need to run 9.8 in the present day.’ However that simply messes every part up. Now, I let the race come to me.”
That doesn’t imply he’s any much less targeted. He’s continually refining his stride size and frequency, staying relaxed by way of transition zones, and dealing with coaches to dial in biomechanics by way of movie and information. He makes use of apps like Full Anatomy to map what’s happening internally and keep forward of potential accidents. “If I understand how my fascia and tendons join, I can prepare smarter. I do know when to push and when to relax.”
A skips—an usually missed warmup drill—have grow to be a each day staple, fine-tuning his mechanics inch by inch. “It’s one of many easiest drills, however after I skip, I do know immediately if one thing’s tight or off. That tells me how the remainder of the session is gonna go.”
As for what’s subsequent?
“This yr’s going to be lengthy, however I really feel unbeatable,” he says. “I found out my begin concern, I’m quick, and I’ve acquired the boldness now. I simply need to preserve doing what I’ve been doing.”
