The fact that Usain St. Leo Bolt has the title of being the “Fastest Human” makes it understandable why everyone is going crazy about knowing Usain Bolt training plans. This Jamaican sprinter holds a lot of world records including the 100m, 200m, and even the 4x100m relay. He possesses 9 Olympic gold medals and he has the fastest sprinting record of 36.84 seconds.
We are going to take you through the training journey that brought him this glory.
Key features of Usain Bolt’s training regime
The main goal of the Usain Bolt training routine is to improve his agility and speed along with keeping his athletic body highly maintained. It is to the realization of these goals that he devotes 90 minutes of his day to gym workouts every day. Most of the body conditioning that he practices is focused on core-building and increasing stride stretch.
His routine is rigorous, consistent, methodical, and designed to improve stability of speed that constantly hits above 27 mph. Bolt trains to strengthen his muscle fibers to twitch faster and generate more propulsion. His training program is highly inclusive with weightlifting, push-ups, swimming, medicine balls, and other workouts improving all the body parts.
Now we will be telling you about the specific workouts that Usain Bolt follows. You can also watch this video.
Electric Bolt workout
This workout aims at speeding up and boosting the explosiveness over the track. Undoubtedly, this makes him the fastest sprinter in the world. This workout has two different phases with five exercises in total.
The exercises included in this phase are meant for making the body able in generating maximum power in the least time. The muscles get supercharged and the sprint gets turbocharged.
Bunny hops: Keep the feet apart at shoulder length and squat down with bringing the arms back. Now jump as far as possible by bringing the arms forward and then land. Keep repeating the jumps. Do 20reps in 5 sets.
Box jumps: Get into a squat posture and keep the hands over hips. Jump over a 60cm high box and then land back down jumping into squat posture again. Keep springing on. Do 8 reps in 4 sets.
Bounding: Leap forward and land on the right foot front. Then immediately leap the same way on the left foot. Power the body by swinging the arms. Do 10 reps in 3 sets.
This section of Usain Bolt training program targets building up the flexibility and the hip flexors which finally leads to boosted strides.
Cable knee drives: Use an ankle cuff and low cable pulley to stand and drive the knee up to your chest explosively while keeping the cable taut. Control the movement when you lower. Do 10 reps in 3 sets.
Hanging leg raises: Hang from a pull-up bar and bend the knees so much so to make the thighs reach the chest while raising the hips. Pause, go back and repeat. Do 10 reps in 3 sets.
Speed/ Sprint workout
After the earlier workout, Bolt gets on the track for the sprint training. The drills that he performs in four phases for this are-
Starting Blocks: (point start of 10x2: 10-20m) + (point start of 6x3: 10-20m) + (point start of 4x2: 10-30m)
Acceleration: (weight vest for 10x20m) + (2 point start fro 5x15m), use weight sheds
Top end speed: (acceleration for 5x30m) + (15-20m with 75% speed) + 10-15m sprints
Deceleration: (2-3 reps of 2x100m), 95% pace for 200m
Bolt focuses on core strengthening and for that, he is very consistent with this. The exercises he includes are to be done in three sets of 30 reps and you can also follow the 30 sec on and 30-sec rest formula of Bolt.
Leg raises- Lay straight and keeps the arms overhead and legs straight. Raise them together till soles are facing the ceiling. Repeat.
Side sweeps- Get on all the fours, raise the legs into the air straight, and then sweep them to the sides outwards. Hold the legs in the same position for few seconds before getting back.
Reverse crunches- Lie down inverted on the floor and keep hands behind the head. Lift yourself and twist up-right. Relax and then return. Do the same on the left side.
Side plank clams- Lie down on the left, keeping the feet tucked and knees aligned with the body. Do a modified side plank by popping on the left elbow and raising the hips. Keep the right hand on right hip. Perform clam pose with the knees.
Usain Bolt weight training
If you think How much does Usain Bolt weight trains, here is the answer. This workout section involves several exercises grouped in two workout sets aiming at maintaining the Bolt’s cut physique.
- Good morning (8 reps, 4 sets)
- Barbell lunges (10 reps, 3 sets)
- Sled push (20 reps, 3 sets)
- Medicine ball Box jumps (5 reps, 4 sets)
- Landmine exercises with a barbell (20 reps, 3 sets)
- Power clean (3 reps, 5 sets)
- Barbell Ab Rollout (10 reps, 3 sets)
- Romanian Deadlift (10 reps, 4 sets)
- Explosive Barbell set-ups (6-8 reps, 4 sets)
- Sled Drag (20 reps, 3 sets)
The diet plan accompanying Usain Bolt workout plan
If you think that the dietary habits of Usain Bolt are too strict, then you are probably wrong. His diet regime involves a balanced mix of pleasure food as well as healthy meals. He focuses on eating only that can be digested completely and easily.
The news that has come down to us is that Bolt takes 5 meals a day which is planned by his training experts. The meals contain a combination of these dishes-
- Breakfast: Egg sandwiches,
- Lunch: Pasta, Chicken dishes, Corned beef, Fish
- Dinner: Pork, Peas and rice, Yams
Jamaican dumplings, fruits, broccoli, potatoes, etc also are a part of his diet.
That was all about the Usain Bolt training plan and we explained all the key elements of it. If you are a crazy fan and dream of reaching those heights, be consistent, and honestly follow Bolt’s training plan. However, be aware of your strengths and potential and follow what is good for you under good guidance.