The Grand Slam Monitor League’s inaugural meet in Kingston, Jamaica, wasn’t only a showcase of velocity—it was a press release on how followers could possibly be watching observe & 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 crucial harmful sprinters on this planet proper now.
He didn’t get the cleanest soar 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 reminiscence. It was the results of brutal coaching weeks alongside Christian Coleman and Kyree King, studying find out how to reply when issues go sideways. Bednarek powered via the sector 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 right launchpad. The objective is easy: stack wins and dominate. “Kung-Fu Kenny” spoke with Muscle & Health on his robust begin to the season and bracing for a protracted however profitable season.
Kenny Bednarek Depends On His Elite Workforce To Maintain Him Sharp
When Bednarek stumbled out of the blocks on the Grand Slam Monitor 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 little thing out the window. However I’ve realized find out how to shut that off. This yr, it’s completely 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 perfect on this planet at it. I needed to degree up simply to maintain up.”
That psychological reset allowed him to remain current via the acceleration section, preserve posture into high 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 comfortable—it was an opener. I’m attempting to go on a successful 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 over 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 house’ form of day. However we push via.”
The heavy lifting periods—cleans, snatches, deadlifts—construct explosiveness. Tempo runs reinforce endurance. Nevertheless it’s the small stuff—ankle mobility, isometric holds, ankle pops, single-leg stability—that retains him on the observe when others disintegrate mid-season. “Monitor isn’t simply operating quick. It’s managing your physique so you possibly can run quick.”
Irrespective of how his physique feels, Bednarek recovers with intention. Sauna periods, crimson gentle remedy, therapeutic massage work, and fascia-focused mobility all stack right into a restoration routine that’s made him one of the crucial 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 achieved for the day,’” he says. “That’s what’s helped me keep wholesome and quick.”
Why Professional Monitor Wants a League Like This
The Grand Slam Monitor 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 strain of chasing occasions and leans into pure competitors. Bednarek was all in.
“It felt completely different. He informed us to not care about occasions—simply compete. That mindset modified every little thing,” Bednarek says. “It was chill, enjoyable, and we bought 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 bought. All people needed to present up and race,” he says. “That introduced out the perfect in all of us.”
And for the followers, it was electrical—full with cheerleaders, bands, and some extent 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 wish to truly know who we’re. It’s very nice.” The hope? That this turns into the NBA of observe—storylines, stars, and a daily season athletes and followers can each construct round.
Kenny Bednarek Is On Monitor 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 strive too onerous to run quick. You may’t run out of your physique,” he says. “I used to enter races considering, ‘I wish to run 9.8 in the present day.’ However that simply messes every little thing up. Now, I let the race come to me.”
That doesn’t imply he’s any much less centered. He’s always refining his stride size and frequency, staying relaxed via transition zones, and dealing with coaches to dial in biomechanics via movie and knowledge. He makes use of apps like Full Anatomy to map what’s occurring internally and keep forward of potential accidents. “If I understand how my fascia and tendons join, I can practice smarter. I do know when to push and when to relax.”
A skips—an usually neglected warmup drill—have develop into a every day staple, fine-tuning his mechanics inch by inch. “It’s one of many easiest drills, however after I skip, I do know straight away 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 discovered my begin concern, I’m quick, and I’ve bought the arrogance now. I simply must preserve doing what I’ve been doing.”
