This June, hundreds of Wall Street traders, strategists, and analysts will complete a 400-meter run, football throw, pull-ups, 40-yard dash, dips, 500-meter row, vertical jump, 20-yard shuttle, bench press, and an 8-meter run all within a few hours at the Wall Street Decathlon. And they'll be doing this to defend their company and their personal integrity against some of Wall Street's strongest athletes.

Past Decathlon competitors include former professional football players and former college athletes, as well as weekend warriors and individuals who are just as ruthless in the boardroom as they are on the track. 

The annual event raises funds for pediatric cancer research and treatment at the Memorial Sloan-Kettering Cancer Center. To motivate all the athletes participating in the 2015 event, we dug up some of the training and nutrition tips originally shared with Business Insider from the top finisher's of the 2014 event.  

Jay Li, Trafelet Brokaw (2nd place)

Li’s Workout: “I think it’s important to train for every event — that’s also what makes the event so challenging, because it tests your abilities in a number of ways. Muscle memory is critical to performing well (getting used to each event), as is training your body to deal with the specific stresses that each event presents. I have days marked for lifting, running, rowing, etc. with each workout tailored to a goal — some workouts are endurance-focused, others are more anaerobic. Recovery is also important, so I do have rest days too. Once you get sick of the workouts, that’s when you know you’re close to being ready!”

Nutrition: “I’d say that my diet doesn’t change….it’s primarily focused on getting enough protein and complex carbs so that I can train hard and my body gets the nutrition it needs to keep up. For someone my size, that means about 200 grams of protein daily — some from supplements, and let’s just say I eat a lot of chicken.”

Collin Zych, Cogent Partners (3rd place)

Zych’s Workout: “I workout 6 days a week, usually 1-2 hours during the week and 2-3 hours each weekend day. During the week, I workout in the mornings (usually get up around 5:30). My work hours sometimes get a little crazy, so this is the only time I know I have available. Also, nothing beats the post-workout feeling as I sit down at my desk in the morning. I like to schedule a workout on Saturday morning, mostly to keep myself from drinking too much on a Friday night haha. If my body is too sore, I will take a day off. I used to try to train through the aches and pains, but it just isn’t smart. The last thing I want to do is get hurt.

“I belong to a local CrossFit gym (CrossFit Deep), where I do most of my lifting. I don’t always agree with their programming (burpees are stupid), but I can lift heavy and drop weights and be loud there. There are also some great athletes to compete with.

“I have a football training background, so that makes up the meat and potatoes of my training. Bench press, Olympic lifts, heavy squats and deadlifts. I do not do body part splits. “Arms Day” is stupid. Every day is Leg Day in some shape or form.”

• I do 2-3 days of sprint work per week. This consists of jumping/explosiveness drills, flexibility work, and 100% effort starts and short sprints. I do this at the local track or in parking garages (great for hill sprints) if I’m stuck at the office. I’m terrified of not being fast, it’s weird.
• I will spend a little bit of time on “skills” every day — things like rowing form, jump rope double-unders, handstand holds. My most recent projects are muscle-ups (a pull-up into a dip on hanging rings) and snatch (the Olympic lift)
• I try to do some dedicated conditioning 2-3 per week. To me, this means running (treadmill interval sprints, 100 yard sprints, etc.). I also do CrossFit circuits as part of the gym’s programming (refuse to call them WODs or METCONs) which incorporate combos of lifting, running, jumping.

Nutrition: “Since I’m sitting at a desk for sometimes up to 100 hours a week, I try to be as healthy as possible when at the office. Some rules: try to bring prepared lunch as much as possible, only fruits/veggies as snacks, only drink water or milk during the day. I don’t follow a strict diet, but instead try to shoot for 6 “100% healthy days” a week. I define that as no alcohol, as much sleep as possible, and clean diet (meaning lean proteins and carbs mostly from fruits and veggies). I give myself 1 day a week to eat/drink whatever. This usually ends up being Saturday. This usually ends up being pizza. This usually ends up being beer.”

To be continued...

Got your own training and nutrition tips to share? Comment and let us know -- or send your answers to erin@thedecathlon.org.