Usain Bolt Workout Routine

Sep 17

Usain Bolt: Exercise Program and Diet

Usain Bolt is a three-time Olympic gold medalist from Jamaica who currently holds the world record for the 100m dash at 9.58 seconds. He ran the 200m in 19.19 seconds, achieved 3 gold medals at the 2012 London Olympics, and is the first person to win the gold medal in both the 100m and 200m.

When Usain Bolt first became interested in sports, his favorite game was cricket. He was coached in cricket until his coach realized how fast Bolt could run. When Bolt turned 15, he became the youngest ever to win the junior sprint title in the 200-meter dash in 20.61 seconds. His first major performance was at the 2008 Olympics, where he won his first gold medal in the 100m dash in 9.69 seconds.

Usain Bolt's Training Program

Usain Bolt trains 6 days a week, 11 months a year. He goes to the gym for 90 minutes every day, training to improve his speed, agility, and endurance. Most of his workouts focus on building core muscles and strength. Combining strength exercises at the gym with speed drills at the track, he's built an athlete's body and holds the title of the 'Fastest Man Alive’.

He focuses on core-focused exercises to tone weak core muscles. Additionally, these exercises not only improve strength and explosiveness but also increase flexibility to extend your stride.

Bolt divides his training in speed into four sections: starting his block, acceleration, top speed, and deceleration. Bolt also uses a variety of speed drills to increase power for acceleration and leg strength for endurance. He also includes weight training in his routines as well. He usually spends a total of 3 hours per day in training and thereafter then goes for a relaxing massage for muscle recovery.

GYM Workouts

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. He also tries not to indulge in fast food habits.

100m workouts