Last Updated On June 27, 2023
Usain Bolt is considered one of the greatest sprinters of all time. He holds the world record in both the 100m and 200m races and has won numerous Olympic and World Championship medals throughout his career.
One of the reasons for his success is Usain Bolt's training routine. In this article, we will look at the exercises and training methods that have helped Bolt become the fastest man alive.
- Usains Workout Summary
- Usain Bolt's Workout Routine Explained
- Usain Bolts Background and History
- Current Body Stats
- Usain Bolt’s Exercise and Training Principles
- Accomplishments, Awards, and Nominations
- Usain Bolt's Diet Explained
- What Supplements Does Usain Bolt Take?
- Common Questions About Usain Bolt Workouts
- Conclusion
Usains Workout Summary
Main Workout Goal | Optimize his speed and overall athletic performance |
Program Duration | 10 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60-90 minutes |
Equipment Required | Plyo Box, Medicine Ball, barbells |
Recommended Supplements | Protein Powder |
Usain Bolt's Workout Routine Explained
Bolt's workout routine focuses heavily on building strength and power in his core and lower body. This includes exercises such as squats, deadlifts, and lunges. He also incorporates plyometric exercises such as box jumps and bounding to increase his explosive power.
In addition to strength training, Bolt also spends a significant amount of time working on his training program phases involving sprinting technique and speed. This includes sprinting drills, speed endurance training, and hill sprints to increase Usain Bolt’s ridiculous speed.
It's important to note that Usain's routine, or workout plan, is intense and requires a high level of dedication. It's also important to consult with a professional before attempting to replicate it.
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Workout 1 - Weight Training Exercises
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Hanging Leg Raises | 3 | 7 | 30 seconds |
Side Sweeps | 3 | 8 | 30 seconds |
Reverse Crunches | 3 | 10 | 30 seconds |
Side Plank Clams | 3 | 8 | 30 seconds |
Bunny Hops | 5 | 20 | 30 Seconds |
Box Jumps | 4 | 8 | 30 Seconds |
Bounding (with weight vest) | 3 | 10 | 30 Seconds |
Cable Knee Drives | 3 | 10 | 30 Seconds |
Hanging Leg Raises/Leg Extensions | 3 | 10 | 30 Seconds |
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Workout 2 - Weight Training Exercises
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Box Jump with Medicine Ball Slam | 4 | 5 | 30 Seconds |
Good Morning | 4 | 8 | 30 Seconds |
Barbell Lunge (Knees Bent) | 3 | 10 | 30 Seconds |
Sled Push | 3 | 20 | 30 Seconds |
Barbell Landmine Exercises | 3 | 20 | 30 Seconds |
Workout 3 - In Weight Room
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Power Clean | 5 | 3 | 30 Seconds |
Explosive Barbell Step-Ups | 4 | 6-8 | 30 Seconds |
Romanian Deadlift | 4 | 10 | 30 Seconds |
Sled Drag (with optional weight sleds) | 3 | 20 | 30 Seconds |
Barbell Ab Rollout | 3 | 10 | 30 Seconds |
Speed Training (Speed Endurance Work)
Exercises | Reps |
|---|---|
Starting Blocks: 10 x 2 point start | 10-20 meters |
Starting Blocks: 6 x 3 point start | 10-20 Meters |
Starting Blocks: 4 x 2 block start | 10-30 Meters |
Acceleration: 10 x 20 m with a weight vest | 10-20 Meters |
Acceleration: 5 X 15 M 2-Point Start Using Weight Sleds | 10-20 Meters |
Top End Speed: 5 x 30 m acceleration (75 percent speed) | 15-20 meters |
Top End Speed: 5 X 30 M Acceleration (Sprint), (may include sled drag, starting blocks) | 10-15 meters |
Top End Speed Deceleration: | 10-20 Meters |
Top End Speed Deceleration: | 10-20 Meters |
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Usain Bolts Background and History
Usain Bolt is a retired Jamaican sprinter who is widely considered to be the greatest sprinter of all time. He began his career as a junior sprinter and quickly made a name for himself on the international stage.
In 2008, Bolt won the 100m and 200m races at the Beijing Olympics, setting new world records in both events (double sprint victory!) He continued his dominance at the 2012 London Olympics, where he again won gold in the 100m and 200m, and in the 4x100m relay. He also set new world records in the 200m and 4x100m relay.
In 2016, Bolt competed in his final Olympics in Rio de Janeiro, where he once again won gold in the 100m, 200m, and 4x100m relay. He is the only sprinter to win Olympic gold in all three events at three consecutive Olympics.[1]
Bolt's success extends beyond the Olympics, as he is also a multiple-time World Champion. He won 11 World Championship gold medals and 2 silver medals throughout his career. He also set multiple world records in the 100m, 200m and 4x100m relay.
Bolt's achievements in sprinting are unparalleled, and his records continue to stand. He is known for his impressive speed, power, and ability to maintain form under pressure. He retired from competitive athletics after the 2017 World Championships, leaving behind a legacy as the fastest human.
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Bolt spends a good portion of his time now working in the music industry.
Current Body Stats
During the Olympic Games in Rio, Usain’s body measurements looked like this:
Stat | Measurement |
|---|---|
Height | 6’5” |
Weight | 207 lbs |
Age | 36 years old |
Biceps | 15 inches |
Waist | 33 inches |
Chest | 42 inches |
Legs | 26 inches |
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Usain Bolt’s Exercise and Training Principles
Usain Bolt's workout routine is intense and focuses heavily on building muscle strength and power in his core and lower body. He incorporates exercises such as squats, deadlifts, and lunges to build muscle and increase his overall strength.
Additionally, he also does plyometric exercises such as box jumps and bounding to improve his explosive power.[2] (If you don't have a plyo box in the gym or at home, you can make your own DIY plyo box)
In addition to strength training, Bolt also spends a significant amount of time working on his sprinting technique and speed. This includes sprinting drills, resistance training workout routines, speed endurance training, and hill sprints.
He also focuses on maintaining proper form, which is essential for sprinting at such high speeds. These include foot placement drills as well as feet tucked or extended drills. Inside each routine is conditioning exercises to improve his overall endurance.
Bolt's training also includes a significant amount of recovery and rest, which is crucial for allowing the body to repair and grow stronger. He also works with a team of coaches and trainers to develop and fine-tune his training plan.
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Accomplishments, Awards, and Nominations
Usain Bolt has a long list of accomplishments, awards, and nominations throughout his athletic career. Some of his notable top-speed accomplishments include:
Usain Bolt’s Accomplishments
In recognition of his achievements, Bolt has received numerous awards and nominations. Some of these include:
Usain Bolt’s Awards and Nominations
Usain Bolt's achievements in sprinting are unparalleled, and his records continue to stand as a testament to his incredible talent and dedication.
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Usain Bolt's Diet Explained
The Usain Bolt meal plan, like his workout routine, is geared towards fueling his athletic body for intense training and competition.
He focuses on consuming a balance of carbohydrates, proteins, and healthy fats to provide his body with the necessary energy and nutrients.[3] So what food does Usain Bolt eat? Let's look at a typical day of the "Usain Bolt Diet."
What To Go For
What To Avoid
What Supplements Does Usain Bolt Take?
As a professional athlete, Usain Bolt likely takes a variety of supplements to support his training and performance. However, it is not publicly known what specific supplements he takes.
We do know that he often works with sports nutritionists and doctors to determine the best supplement regimen for their specific needs.
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Common Questions About Usain Bolt Workouts
Usain Bolt divides his training into six days, with one rest day.
It is not publicly known if Usain Bolt includes push-ups in his workout routine. However, as a sprinter, he likely focuses on exercises that target his legs and core to improve his running speed and power.
Bolt has never discussed exactly how many calories he consumes on a daily basis with his rigorous diet. As a professional athlete, though, Bolt eats enough to fuel his intense training and competition schedule, which can be up to 12,000 per day before competitions. He also avoids fast food, sugary foods, and most pre-processed foods.
He wakes up early to ensure he has enough time to complete his core work, training and recovery before his other commitments. However, the exact time is not known.
Yes, Usain Bolt has rest days as part of his training schedule. He typically takes one day off per week to allow his body to recover and repair from the intense training he does throughout the week.
Conclusion
In conclusion, Usain Bolt's workout routine combines strength training, plyometrics, and sprinting. By focusing on building a strong core and lower body, as well as increasing his explosive power, Bolt can run faster and more efficiently.
While not everyone may be able to achieve the same level of success as Bolt, incorporating some of these exercises and training methods into your own workout routine can help improve your speed and overall fitness.
Of course, it's important to note that Usain's routine is intense and requires a high level of dedication. It's important to consult with a professional before attempting to replicate it.
Also, it's important to note that genetics plays a big role in the development of an elite sprinter, and not everyone can reach the same level as Usain Bolt.
References:
- https://www.foxsports.com/stories/olympics/back-to-back-to-back-usain-bolt-makes-history-in-dominant-100m-gold-medal-win
- https://sciendo.com/article/10.2478/hukin-2020-0003
- https://www.ncbi.nlm.nih.gov/books/NBK209054/
