Usain Bolt (“Lightning Bolt”) is a Jamaican sprinter and multiple 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. In this lens, I describe Usain Bolt workout routine anddiet plan that helped him get so fast.
Bolt uses a combination of plyometric training and weight training to build functional strength. The core exercises for improving performance over 100m and 200m are:
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 weight work 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
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. This helps him recover from challenging workouts.