Usain Bolt: Training Program And Diet
Usain Bolt spends 90 minutes in the gym every day doing workouts that are geared toward improving his speed and agility while maintaining an athletic body.
He concentrates on core-centric exercises to condition his weak core muscles.
Moreover, these exercises help in enhancing muscle strength and explosiveness, as well as increasing the flexibility to stretch the stride.
In the gym…
- Leg Raises (sets: 3, rest: 30secs)
- Side Sweeps (3 sets with 30secs rest)
- Reverse Crunches (sets: 3, rest: 30secs)
- Side Plank Clams (3 sets with 30secs rest)
- Bunny Hops (sets: 5, reps: 20)
- Box Jumps (sets: 4, reps: 8)
- Bounding (sets: 3, reps: 10)
- Cable Knee Drives (sets: 3, reps: 10)
- Hanging Leg Raises (sets: 3, reps: 10)
Workout 1
- Box Jump with Medicine Ball Slam (sets: 4, reps: 5)
- Good Morning (sets: 4, reps: 8)
- Barbell Lunge (sets: 3, reps: 10)
- Sled Push (sets: 3, reps: 20)
- Barbell Landmine Exercises (sets: 3, reps: 20)
Workout 2
- Power Clean (sets: 5, reps: 3)
- Explosive Barbell Step-Ups (sets: 4, reps: 6-8)
- Romanian Deadlift (sets: 4, reps: 10)
- Sled Drag (sets: 3, reps: 20)
- Barbell Ab Rollout (sets: 3, reps: 10)
On the track…
To train for 100m-200m sprint races, Usain Bolt divides the speed into five phases involving the following drills:
- Starting Blocks: Example workout: 10×2 point start for 10-20 m (rest: 2mins), 6×3 point start for 10-20 m (rest: 3mins), 4×2 block starts for 10-30 m (rest: 5mins)
- Acceleration: Example Workout: 10×20 m with weight vest (4mins recovery), 5×15 m 2-point start using weight sleds (5mins recovery)
- Top End Speed: Example Workout: 5×30 m acceleration, 75 percent speed for 15-20 m, sprint for 10-15 m (rest: 4-5mins)
- Deceleration: Example Workout: 2×100 m (2-3 reps), 95 percent of 200m pace (rest: 2-3mins between reps, 5-8mins between sets)
- Speed Endurance: Example Workout: 6-8x150m, 80-90% of 200m pace (rest: 3-4mins)
Diet…
Since the Jamaican gold-medalist loves having chicken wings and nuggets, his personal chef makes sure that Usain’s body remains toned and athletic.
His diet comprises yam, a superfood that helps boost energy and fights muscle inflammation.
Moreover, he tries to restrain himself from giving way to his fast-food habits.
His typical daily meal is given below
- Breakfast: A Jamaican dish containing Ackee, saltfish, yellow yam, potato, and cooked banana
- Lunch: Chicken breast, pasta
- Dinner: Rice with peas, pork
by James Gold (Born To Workout)
