Usain Bolt training for running speed allows the athlete to maintain the status of the greatest sprinter of our time for many years. What exercises does the champion use during daily classes? What does a famous runner eat? Let's look at the training methods from the trainer Usain Bolt and talk about the athlete’s daily diet.
About champion nutrition
The success of Bolt's training largely depends on adhering to a special diet. Like the bulk of professional athletes, Usain relies on the principle of fractional nutrition. During the day, the famous sprinter organizes at least 6 meals. The basis of the champion’s diet is protein-rich foods. The remaining third of the food that Bolt absorbs daily is represented by carbohydrates and fats.
For breakfast, the athlete traditionally uses Jamaican dumplings. The dish is prepared without the use of meat. The composition of the meal includes only flour, milk and butter. Boiled yams, rich in fiber, carbohydrates, vitamins A and C, are also served on the table.
Usain dines exclusively with fish dishes. The meal usually consists of perch or tuna. Brown rice is served as a side dish. The champion eats meat for dinner, alternating dishes prepared on the basis of lean pork, beef and chicken. Garnish here is usually rice or other boiled cereal with similar properties.
Athlete Training Day Scheme
Usain Bolt training takes 5 days a week. The athlete devotes two days to recovery and rest. Every day, the sprinter pays attention to loads of about three hours. The athlete wakes up at about 9 a.m. After breakfast, Usain goes to the treadmill. After the warm-up exercises, the athlete immediately begins to perform fast accelerations, ignoring the winding laps at a free pace.
Further in the training of Usain Bolt follows a set of exercises aimed at developing explosive speed and lengthening the step. The athlete pays attention to lunges kicks and again returns to jerks to accelerate. The athlete devotes most of his time to sprint races.
Warm up exercises
The Usain Bolt training program includes a series of exercises for warming up muscles and stretching, which are performed lying on the floor:
- rises of the lower extremities;
- body twisting;
- stretching the shoulder girdle;
- dynamic bar.
Explosive exercises
The second part of Usain Bolt's training is a set of exercises that make it possible to load the limbs as much as possible in a short time, achieving a progressive increase in strength indicators. After warming up and stretching, the athlete proceeds to jump from a place. The legs are shoulder width apart. Performs a deep squat. Hands are pulled back. A powerful pushing of the body forward at the maximum possible distance is carried out. The athlete makes dozens of repetitions of the exercise.
In order to generate explosive power, Usain pays attention to diving, jumping jerkily onto a stable pedestal about 60 cm high. Then the athlete jumps back with his back back, landing on both feet. Actions are performed without unnecessary delays. The series consists of four approaches, each of which includes up to 8 repetitions.
Longer Exercises
The training presented by Usain Bolt promotes the development of muscles, which is responsible for flexion of the limbs in the thigh area. First, the athlete fixes an elastic tape on the ankle, the second end of which attaches to the stance. Having reached the gum tension, the runner pulls the knee in the direction of the chest, overcoming the resistance of the device. By fixing the same elastic band on the belt, the Bolt carries out rapid jerking with weight.
Then the athlete proceeds to raising the lower limbs on the horizontal bar. Grasping his hands on the horizontal bar, Bolt bends his knees, pulling his hips in the direction of his chest. In order to increase the loads, the athlete alternates the exercise with raising straightened legs.
Acceleration Training
After the above exercises, the athlete goes on to accelerate classes. The athlete makes a series of rapid races for short distances of several tens of meters, starting from a vertical position of the body. This is followed by rest for several minutes, after which accelerations from three points are performed, when the body is slightly inclined with respect to the surface of the treadmill, and the emphasis is additionally carried out on one arm. In conclusion, high-speed jerks from a low start are carried out.
Next, Usain performs accelerations over short distances, weighting the body with a vest weighing about 10% of body weight. At the end there are sprint races, when at the beginning there is acceleration, then a slight decrease in pace and overcoming the last segment at maximum capabilities.
Result fixing
Usain’s training ends with a hundred-meter 2-3 run with a break for several minutes between distances. Then the athlete runs 200 meters twice. After each approach, the athlete rests for 5-8 minutes, which allows the muscles to recover slightly.
As you can see, the famous sprinter works primarily to achieve diversity in training, and not to overcome huge loads. To achieve progressive results, according to the athlete, it is enough to perform 10-12 repetitions of each exercise during one training. The main thing is to follow a high intensity of classes. At the end of the training, the Bolt goes for massage, performs other relaxing procedures aimed at quick and high-quality muscle recovery.