Usain Bolt Workout Program and Diet Plan
Beijing Summer Olympics 2008, London Olympics 2012
Interestingly enough, track and field was not Usain Bolt's first sport of choice. He actually preferred cricket. However, at the age of 10, his cricket coach saw how fast he was and urged him to begin running. At the age of 15, he became the youngest winner of a junior sprint title when he ran the 200m in 20.61 seconds. He later ran a sub 20 second 200m. Bolt's real claim to fame came in the 2008 Olympics where he won a gold medal by running a 9.69 in the 100m and he didn't even run all-out through the finish line. He later knocked a tenth off that number and set a world record in the 200m.
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 Lighfting weights 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 Strides
Usain Bolt offers the following tips on how to be a more successful sprinter. Warm up: 10-15 strideouts (not laps) to start. Then do some drills and stretching and end with more strideouts Starting blocks: stay focused on form. Drive forward, keep your back straight, drive from the hips, get full extension, use arms. Don't focus on competitors Drive phase: hold drive phase for 30-35 meters before slowly transitioning to full speed. The transition is gradual, taking about 15 meters Running fast: relax, take a deep breath, remind yourself to get a good start, hold the drive phase, relax, and execute. Stay relaxed so that muscles don't tighten up and get heavy.
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.
Usain Bolt is the World's Fastest Man!
Beijing Summer Olympics 2008, London Olympics 2012 
Usain Bolt ("Lightning Bolt") is a Jamaican sprinter and three-time 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. , Below is Usain Bolt workout routine and diet plan that helped him get so fast.
Usain Bolt 200m World Record Sprint
Usain Bolt Training
Interestingly enough, track and field was not Usain Bolt's first sport of choice. He actually preferred cricket. However, at the age of 10, his cricket coach saw how fast he was and urged him to begin running. At the age of 15, he became the youngest winner of a junior sprint title when he ran the 200m in 20.61 seconds. He later ran a sub 20 second 200m. Bolt's real claim to fame came in the 2008 Olympics where he won a gold medal by running a 9.69 in the 100m and he didn't even run all-out through the finish line. He later knocked a tenth off that number and set a world record in the 200m. Usain Bolt Workout
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 Lighfting weights 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 Strides Usain Bolt Running Advice
Usain Bolt offers the following tips on how to be a more successful sprinter. Warm up: 10-15 strideouts (not laps) to start. Then do some drills and stretching and end with more strideouts Starting blocks: stay focused on form. Drive forward, keep your back straight, drive from the hips, get full extension, use arms. Don't focus on competitors Drive phase: hold drive phase for 30-35 meters before slowly transitioning to full speed. The transition is gradual, taking about 15 meters Running fast: relax, take a deep breath, remind yourself to get a good start, hold the drive phase, relax, and execute. Stay relaxed so that muscles don't tighten up and get heavy. Usain Bolt Diet
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.Go here for the London 2012 Olympics Gold Medal 100 meter sprint results usain-bolt-fastest-man-on-planet.
He had plantains, hash browns and fruit for breakfast, then chicken and rice, pork, "a chicken wrap from McDonald's for lunch. … It had some vegetables, so don't judge me," he said. You can hang on every utterance with Bolt, even when he says he might take on the 400 after these Olympics, because Bolt's the biggest star in the Olympic universe. Michael Phelps is more decorated, but Phelps has no interest in entertaining, which is what stars do. Bolt doesn't have to try, he just does it. He is, as Richard Pryor would have said, "a natural born star." It requires nothing extra in his day. Bolt opens his mouth and a star comes out. Gatlin said of Bolt, "He's a showman. Is it arrogant? Is it cocky? I don't think so. People pay good money to see it." That's 80,000 people who paid to see it Sunday night, though the London Olympic organizers announced that 2 million people applied for tickets to this one session, the session they knew would feature Bolt. That kind of appeal would suggest Bolt is already a legend, but if the diva needed his ego checked, losing to Blake did it.![usain bolt vogue Usain Bolt, Joan Smalls Features In Vogue Magazine [Photo]](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_stNXr4gl4SpkypUTpXXcmrADSO_G-LsWN5tctusz1I3SO8fpxe5En6Sgr9xA62iYyjBKPgUa_hIoW1AwynKTJ3eFkcn4S2XXnmH4qiJ5Oflu1tomDcZQkYkQ4bZR1UURvzpu4c7hhQTb5bAvkptg=s0-d "usain bolt vogue photo")
"When you get to the top, you lose sight of what's [important]," Bolt said. "Everybody's praising you, saying, 'You're great.' Losing to Blake … it woke me up. It's like he knocked on my door, woke me up and said, 'It's the Olympics.'" What helped as much as losing to Blake was the decision by him and his coaches to stop obsessing over his start, which has always been the weakness in his race (if you can have a "weakness" and be the fastest man in the world, twice and counting). So, they "decided to stop worrying about my start" and spend more time "reacting and executing" in the first 30 meters, then turning it on in the last 50 meters, where he's been the most amazing closer ever. "That last 50 meters is the best part of my race. … I just ran, pretty much." Bolt stopped to set up the line, like he can do from time to time, and added, "I almost did what I did in Beijing … almost." He was talking about, of course, slowing down to celebrate with 15 meters left, which probably cost him a time of 9.5 or better. Of course, why shatter a mark when you can knock pieces off it incrementally? What a last laugh Bolt was able to have considering the swirl around him coming into the race, or as he described it, "A lot of people doubting me, saying I wasn't going to win, I didn't look good." A warm ovation, which settled him down, and a decent enough start was about all Bolt needed, and he was right where he needed to be halfway through the race. His legs felt 
