Monday, August 6, 2012
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.
Usain Bolt London Olympics 2012-- It's the greatest show on Earth now, wherever he goes. There's nothing else like it in sports, the rumors, the entourage, the celebrating, the foolishness, the drama and, above all of it, the athletic brilliance. There's nothing and no one like the irresistible Usain Bolt, not now and maybe not ever. Bolt turned the London Olympics upside down last night, sent otherwise reserved folks skipping deliriously from the Olympic Stadium into the streets. At the center of the greatest race the world has ever seen was Bolt, still the fastest man on Earth, who ran the 100-meter final in an Olympic-record 9.63.Anyone could see it was the fastest race in history because that much is fact. Seven of the eight men ran the 100 in less than 10 seconds, which had never happened. Only Asafa Powell, who pulled up early with an injury, couldn't get under 10 seconds. But what made it not just the fastest race but the yummiest event of the Olympics was seeing the runners get down in the blocks next to each other, like gleaming Ferraris parked side by side before roaring off.
strong, he was confident. It wasn't a perfect race, like he ran in Beijing for 75 meters, but it was close enough. Damn close. Gatlin would pronounce Bolt "the Michael Phelps" of track and field, but no swimmer, not even Phelps, has created the kind of roar Bolt did Sunday night. Not every country plays field hockey. Not everyone plays table tennis, or fences. Not every country in the world engages in dressage or, for that matter, treats swimming as an athletic priority. But here's what every civilization in the history of the world knows: how to run, how to put one foot in front of the other and move as fast as is humanly possible at the time. From sea to shining sea, people watched Bolt put one foot in front of the other faster than anyone else around him. Perhaps even more amazing is that if Bolt hadn't run exactly as he did, if he had clowned a step earlier or stumbled ever-so-slightly on this particular night while being chased by this group of champions and former record-holders, Mr. Bolt would have been caught and passed. But he wasn't, and the show moves on, all of us in total awe. Usain Bolt 100 meter Championship Video The legs of a sprinter, the muscles of a sprinter are built with weight training, resistance training, builds strong,Fast and powerful legs, for explosive movements helpful in any sport.Take a lesson from the worlds fastest man Usain Bolt, in your Martial Arts Training for Speed and quickness needed to quickly execute your moves and subdue your opponent. Grab a look at Usain Bolt Training Program, here usain-bolt-workout-program-speed usain bolt 100m, usain bolt 200m, how fast is usain bolt, usain bolt 2011, usain bolt speed, usain bolt images, usain bolt biography, usain bolt video, usain bolt youtube, usain bolt 100m world record, usain bolt diet, usain bolt pictures, usain bolt running