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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