Who is Usain Bolt?
Usain Bolt, a man standing 6’5” weighting 207 pounds, is a three-time Olympic gold medalist from Jamaica who currently holds the world record for the 100 meter dash at 9.58 seconds and the 200 meter dash at 19.19 seconds. He achieved both of these metals at the London Olympic Games of 2012 and is the first person to ever have won the gold metal in both dashes. When Usain Bolt was first interested in sports, his favorite was the game cricket. He had been coached in cricket until his coach noticed how fast Bolt could run. When Bolt turned 15 years of age, he won a junior sprint title for running a 200 meter dash in 20.61 seconds and he was the youngest to ever do so. His first major appearance was in the 2008 Olympic Games where he first won a gold medal for running the 100 meter dash in 9.69 seconds. Below is a little insight into how exactly Usain Bolt workouts and a few tips from the man himself.
To be able to achieve a world record for sprinting, Usain Bolt must have a pretty intense workout routine. As you may have guess, he does! He works out six times a week making sure to include weight training, flexibility exercises, plyometrics, footwork training, and of course running. The specific exercises he does are strides, box jumps, ankle rolls, weighted squats, weighted lunges with dumbbells, step ups with a barbell, cable leg drives, bunny hops, frog leaps, and high knee skips.
Usain Bolt’s Weight Training Program
Seated Chest Press
He purports to do moderate to light weight weight for two sets.
Usain Bolt’s Core Training Program
Leg Lowering: start with your legs pointed at the ceiling. Lower your legs towards the floor without arching your back. Go as low as you can and lift them back up.
Side Sweeps: lie on your side with your hips and legs bent at a 90 degree angle. Your arms are fully extended in front of you and your hands are touching. Bring your outer arm to the floor behind you. This is for the obliques.
Reverse Crunches: This is the reverse of a standard crunch. start with your legs extended and roll your body up in a ball bringing your knees towards your chest. Do not allow your lower back to arch while extending.
Side Plank Clams: this is a modified side plank combined with abduction of the outer leg. Your legs are bent with your feet behind you.
Usain Bolt’s Tips for Sprinting
Start your workout by performing about ten to fifteen strides, stretching, and about ten more strides. Make sure to always stay focused on your movements and form and not the competition. Your body should be upright with your back straight and muscles relaxed. Drive forward by using your hips and arms. When in a race, transition slowly from starting off to full speed which should occur over fifteen meters.
It is always best to work with someone who knows what they are doing, such as a qualified personal trainer, (like me) so that you can be assured you are correctly performing the exercises mentioned above as well as taking perform the proper warm-ups and eating a diet that will best build your endurance. With the right amount of dedication, you’ll be able to sprint faster than most in no time.
by Mr. America Jason Kozma