It’s safe to say that if you’re looking for some inspiration for your next workout program, there are worse places to look than the world’s fastest man, Usain Bolt. While his elite genetics ensure that you’d never be able to catch up with him on the track no matter how hard you train, you can still steal his training regimen to get some next-level results for yourself.
While his elite genetics ensure that you’d never be able to catch up with him on the track no matter how hard you train, you can still steal his training regimen to get some next-level results for yourself.
Train Like A Champion
Jmex60 / Wikimedia Commons
Although Bolt would likely be able to give a cheetah a run for its money even without ever stepping foot inside a gym, his workout routine certainly helps take his performance to the next level. But despite what some might think, there are no mystical training methods that Bolt credits as the secret to his success.
“There are no secrets,” he says. “You just have to develop strength, power, acceleration, and technique.”
So how can we mere mortals develop strength, power, acceleration, and technique like Bolt? The Lightning Bolt Workout is a great way to start seeing some fantastic results. This workout consists of three specific moves at its core and focuses on helping a runner develop explosive power.
1. Bunny hops
5 sets of 20 reps
Holding a kettlebell, start by standing with your feet shoulder-width apart and your arms hanging in front of you with a kettlebell in hand. Then, squat down, and explosively spring up, pushing against the resistance of your body along with the added weight of the kettlebell. As soon as you land, quickly repeat the jump for the remainder of the prescribed reps.
2. Box jumps
4 sets of 8 reps
Begin in a squatting position with your hands on your hips. Then, using an appropriately-sized box based on your experience, jump explosively from the squatting position into the air, landing on your feet on the box. As soon as you’ve landed, jump back down into the starting squat position and repeat for the prescribed number of repetitions.
3 of sets 10 reps
Starting in the standing position, you’ll move quickly into a semi-squat position before immediately springing out of the squat and jumping for length. Swing your arms aggressively to power your body through the air.
Stretch Those Muscles To Boost Your Speed
Nick Webb / Wikimedia Commons
Strength and plyometric training with the exercises already mentioned are critical for any acceleration sport like sprinting. But it’s critical not to overlook the importance of flexibility work as well.
According to Bolt, “Flexibility helps with stride length, as does core stability to hold the hips in a good position. Usually when the hips drop the stride gets shorter.”
There are a number of stretches that are powerful for stretching the hip flexors which help with stride length. One of the most effective stretches that Bolt himself has likely used as part of his flexibility program is the Frog stretch, a common pose often found in yoga. Illustrated in the picture above, this stretch begins on knees that are fully bent and beneath the butt, with forearms resting at a 90-degree angle in front of the body. From the starting position, you walk the body forward to really intensify the stretch and really enhance your flexibility.
Check out the video below to see the fastest man alive in action in the gym.
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