The fastest man on the earth, Usain St. Leo Bolt, is a Jamaican sprinter having baggage full of world records, Guinness records, and Olympic records. He has world records in several racing categories like 200 meters, 100 meters, and 4 x 100 meters.
Bolt is the only sprinter to bag eight Olympic gold medals.
But what is the secret behind his fast runs in the races and how did he prepare himself for this?
Workout Training Regimen of Usain Bolt
Bolt’s workout training includes weight training and a 90-minute gym workout taking three days in a week, which helped him to build resistance power and explosive development.
Weight Training
Weight training regimen consists of many different techniques. Some of them are:
- Sled Push
- Box jump with Medicine Ball Slam
- Barbell Lunge
- Good Morning
- Barbell Landmine Exercises
- Romanian Deadlift
- Power Clean
Workout and Gym
Usain Bolt used to take some special exercises in his workout routine. Those are:
- Cable Knee Drives
- Leg raises
- Box jumps
- Sideswipes
- Bounding
- Reverse crunches
- Bunny hops
Speed Training
Usain Bolt divided his speed training drill into four different modules when used to practice on the track.
- Starting Blocks
- Acceleration
- Top-end-speed
- Deceleration
Running Techniques
Bolt’s trainer taught him some efficient running techniques which is very essential for a fast running sprinter. The techniques he followed:
- Foot strike
- Reaction time
- Sprinting form
- Pacing strategies
- Running economy
Biomechanic of Usain Bolt
Running form or biomechanic is the technique of measuring body movements and forces used at the time of running. The four major elements of biomechanic used by Bolt was:
- Joint angles
- Stride rate
- Ground reaction force
- Stride length
Greater knee and hip flexion helps to create longer step length. On the other hand, stride rate and stride length is the decision maker of the speed of a sprinter.
Mental Preparation Before a Race
Usain Bolt believed in 50/50 rules. According to him physiological and mental preparation both are needed equally to win a race. His trick was to think about a running video game or to imagine himself crossing the endline of a race as a winner, just before the starting moment of a race.
A sprinter should be mentally prepared before going to the track and starting a race. It plays a vital role to win the sport.
Dietary Disciplines of Usain Bolt
Bolt didn’t like to follow a strict dietary chart in his racing times, but a balanced diet with efficient calorie, vitamins, and minerals was more than enough. He used to take some fruits like apples, bananas, mango, and pineapple. His daily diet plan is given below:
Breakfast
Saltfish, cooked banana, egg, yellow yam, Jamaican dumplings, and boiled potato.
Lunch
Pasta or brown rice, chicken breast or corned beef.
Dinner
Rice with peas, pork.
Besides meals, he also used to take some supplements like Multivitamins, Protein powders, fish oil, and Green superfood powders.
Summing Up
In short, disciplines like regular practice, daily workouts, maintaining proper physiology, special speed training, and a balanced diet with food supplements make Usain Bolt the fastest man in the world.
