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How does Usain Bolt run so fast?

6 time Olympic gold winner Usain Bolt claims anyone can run at lightning speeds, if they put the work in! Let’s take a look at his rigorous training regime to see how he enhances his natural born talent.


Speed training

Starting Blocks: 10X2 point start for 10-20 m (2 minutes rest), 6X3 point start for 10-20 m (3 minutes rest), 4X2 block starts for 10-30 m (5 minutes rest)

Acceleration: 10X20 m with weight vest (4 minutes rest), 5X15 m 2-point start using weight sleds (5 minutes rest time)

Top End Speed: 5X30 m acceleration, 75 percent speed for 15-20 m, sprint for 10-15 m (4-5 minutes rest)

Deceleration: 2X100 m (2-3 reps), 95 percent of 200m pace (rest 2-3 minutes between reps, 5-8 minutes between sets)

He spends 90 minutes in the gym every day improving his strength and agility. Working out his core is of great importance.


Gym training

Leg Raises - 3 sets, 30 seconds break in between each set

Side Sweeps - 3 sets, 30 seconds break in between each set

Reverse Crunches - 3 sets, 30 seconds break in between each set

Side Plank Clams - 3 sets, 30 seconds break in between each set

Bunny Hops – 5 sets, 20 repetitions each set

Box Jumps – 4 sets, 8 repetitions each set

Bounding – 3 sets, 10 repetitions each set

Cable Knee Drives – 3 sets, 10 repetitions each set

Hanging Leg Raises – 3 sets, 10 repetitions each set


Weight training

Box Jump with Medicine Ball Slam - 4 sets, 5 repetitions each set

Good Morning – 4 sets, 8 repetitions each set

Barbell Lunge – 3 sets, 10 repetitions each set

Sled Push - 3 sets, 20 repetitions each set

Barbell Landmine Exercises - 3 sets, 20 repetitions each set

Power Clean - 5 sets, 3 repetitions each set

Explosive Barbell Step-Ups - 4 sets, 6/8 repetitions each set

Romanian Deadlift - 4 sets, 10 repetitions each set

Sled Drag - 3 sets, 20 repetitions each set

Barbell Ab Rollout - 3 sets, 10 repetitions each set


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