Usain Bolt is a Jamaican sprinter who is best known for being the best sprinter of all time. Bolt has a lot of records, and in the 100 meters, 200 meters, and 4 x 100 meters, he is the world record holder. We’ll talk about Usain Bolt workout diet, and supplements in this article:
He has won eight gold medals at the Olympics, and his victory in the double sprint in 2008 brought him fame all over the world. To win eight gold medals, you have to work hard and wait your turn.
What We Know Now
- Height: 195 cm or 6’5″
- Weight: 207 pounds (94 kg)
- Age: 34 years old
- Date of birth: August 21, 1986
- Accolades: Best Track and Field Athlete ESPY Award, Winner, 2010
Workout Principles
Usain Bolt’s workout routine is the same every day, and he does it every day. He mostly works on getting more speed by making his muscle fibers stronger. Bolt also works out in a lot of different ways to keep his body in shape. He likes to eat clean and healthy foods.
Usain Bolt Workout Routine
Usain Bolt usually spends 90 minutes in the gym every day. He works out to improve his speed and agility and to keep his body in shape. Bolt also likes to work on core exercises, which help him have very strong muscles, a lot of power, and great flexibility.
Here is what Usain Bolt does to train:
Bolt does 9 different exercises in this workout plan.
Here is what Usain Bolt does to train:
1. Leg Raises (3 sets, rest 30 seconds)
2. Side Sweeps (3 sets, 30 seconds)
3. Backward Crunches (3 sets, 30 seconds)
4. Side Plank Clams (3 sets, 30 seconds)
5. Rabbit Hops (5 sets, 20 reps)
6. Jumping into boxes (4 sets, 8 reps)
7. Reaching (3 sets, 10 reps)
8. Knee drives with cables (3 sets, 10 reps)
9. Hanging Leg Raises (3 sets, 10 reps)
Weight Training Routine
Usain Bolt does a total of 10 different exercises, with an average of 3 sets and 10 reps per exercise.
Here is how Usain Bolt works out with weights:
Lesson 1
1. Jump out of a box and slam a medicine ball (4 sets, 5 reps)
2. Barbell Lunge (3 sets, 10 reps)
3. Push the sled (3 sets, 20 reps)
4. Barbell Landmine Exercises (3 sets, 20 reps)
Lesson 2
1. Clean Power (5 sets, 3 reps)
2. Explosive Barbell Step-Ups (4 sets, 6-8 reps)
3. Deadlift in Romanian (4 sets, 10 reps)
4. Sled Drag (3 sets, 20 reps)
5. Barbell Ab Rollout (3 sets, 10 reps)
Usain Bolt’s Speed Training
Usain Bolt likes to break up the speed into four parts, each with a different set of drills.
Here is how Usain Bolt trains for speed:
1. Starting Blocks: 10 two-point starts for 10 to 20 meters, 6 three-point starts for 10 to 20 meters, and 4 two-block starts for 10 to 30 meters.
2. Acceleration: 10 x 20 m with a weight vest and 5 x 15 m with weight sleds from a two-point start.
3. Top End Speed: 5 x 30 m acceleration, 75% speed for 15-20 m, sprint for 10-15 m
4. Slowing down: 2x100m, 95% of 200m pace
This is all about Usain Bolt Workout.
Usain Bolt’s Diet
Usain Bolt likes to start his day with an egg sandwich. After that, he works out for 20 minutes. During the day, he only eats enough to give him energy for his workout and to make sure he digests fast enough. He eats a lot before going to sleep, and his coach wants him to eat a lot of vegetables.
Here is Usain Bolt’s diet:
Breakfast
- Egg Sandwich
Lunch
- Pasta
- Corned meat
Snack
- Fruit
Dinner
- Jamaican dumplings
- Chicken
Supplements
Usain Bolt takes these supplements to help him get stronger:
- Multivitamin
- Magnesium
- Oil from fish
Summary
Usain Bolt is the fastest person alive, and in the 100-meter dash at the 2012 Olympics, he broke the world record with a time of 9.63 seconds. He has won many medals since then, and he will always be the fastest person alive.
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