Monday, August 6, 2012
Usain Bolt Workout Program: Speed Training
Usain Bolt Workout Program and Diet Plan
Usain Bolt ("Lightning Bolt") is a Jamaican sprinter and three-time Olympic gold medalist. Holding the world record for the 100 and 200 meter sprints at 9.58 seconds and 19.19 seconds, respectively, Bolt is a towering presence at 6'5", 207lbs. Unlike the typical compact sprinter who needs 45-48 strides to cover 100 meters, Bolt only needs 40-41 strides. , Below is Usain Bolt workout routine and diet plan that helped him get so fast.
Interestingly enough, track and field was not Usain Bolt's first sport of choice. He actually preferred cricket. However, at the age of 10, his cricket coach saw how fast he was and urged him to begin running. At the age of 15, he became the youngest winner of a junior sprint title when he ran the 200m in 20.61 seconds. He later ran a sub 20 second 200m. Bolt's real claim to fame came in the 2008 Olympics where he won a gold medal by running a 9.69 in the 100m and he didn't even run all-out through the finish line. He later knocked a tenth off that number and set a world record in the 200m.
Usain Bolt's workout routine includes plyometric training, weightlifting, and flexibility training along with running and balance training. Bolt performs flexibility training before and after workouts to help prevent injuries and ensure he can race for an entire season. In the weight room, he focuses on building stronger muscles and not increasing bulk. As such, he's not a real heavy lifter. His workouts have helped him with muscular endurance though. Bolt trains 6 days per week with an hour per day focused on Lighfting weights in the gym. Here are a few of his strength training exercises: Machine squat: 1 set of 10 reps, 1 set of 8 reps to build power in his quads and back Seated chest press: 1 set of 10 reps, 1 set of 8 reps to improve his total body strength Leg extensions: 1 set of 10 reps, 1 set of 8 reps to develop strength endurance for his quads Other core exercises to improve 100m and 200m speed include: Weighted lunges with dumbbells Weighted squats Cable leg drives Step ups with barbell Bunny hops / box jumps Frog leaps Ankle rolls High knee skips Strides
Usain Bolt offers the following tips on how to be a more successful sprinter. Warm up: 10-15 strideouts (not laps) to start. Then do some drills and stretching and end with more strideouts Starting blocks: stay focused on form. Drive forward, keep your back straight, drive from the hips, get full extension, use arms. Don't focus on competitors Drive phase: hold drive phase for 30-35 meters before slowly transitioning to full speed. The transition is gradual, taking about 15 meters Running fast: relax, take a deep breath, remind yourself to get a good start, hold the drive phase, relax, and execute. Stay relaxed so that muscles don't tighten up and get heavy.
Usain Bolt's diet ensures that he maintains a high energy level required by sprinting. He eats six daily meals consisting of 60% protein, 30% carbohydrates, and 10% fat. Bolt enjoys foods such as chicken fillets, pork, fish, and yams. He takes vitamin C as a supplement but nothing else. Bolt's diet is not the cleanest around as he admits to having chicken nuggets the morning of his record setting 100m run. Usain Bolt always keeps hydrated as well. He mixes Gatorade with water and drinks it consistently throughout the day. If he's very tired during training, he'll drink straight Gatorade to get a burst of energy.
Go here for the London 2012 Olympics Gold Medal 100 meter sprint results usain-bolt-fastest-man-on-planet.