Simple Intro
Usain Bolt is the greatest sprinter in history, holding the world records for the 100m (9.58 seconds) and 200m (19.19 seconds).
With eight Olympic gold medals, his explosive speed and smooth running technique come not only from natural talent but also from systematic training and strong mental focus.
Bolt’s training goes beyond simple sprint practice, emphasizing all phases of the race—from the start, maintaining top speed, to the finish—with high precision.
In particular, he focuses on strengthening his lower body and core to maintain explosive power and balance throughout the race.
Exercise Routine
Usain Bolt’s routine focuses on lower body strength, flexibility, and core training.
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Lower body strength for explosive starts
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Maximizes power at the start with squats, power cleans, and jump training
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Flexibility and balance training for optimal running form
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Uses dynamic stretching and balance exercises to prevent injury and improve efficient running technique
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Core strengthening to maintain speed
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Builds stability with hanging leg raises, planks, and Russian twists to reduce upper body movement
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Functional strength training
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Focuses not just on building muscle but on movements that simulate real sprinting to improve performance in actual races
Recommended For
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For those who participate in sports requiring explosive speed, such as sprinting and soccer
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For those looking to strengthen functional lower body and core muscles
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For those who want to improve explosive starts and maintain top speed
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For those aiming to develop flexibility and balance as well
Exercise routine per body parts
Usain Bolt’s Full Body Routine 1
Exercises | Sets | Reps |
Box Jump | 4 | 5 |
Good-morning | 4 | 8 |
Barbell Lunge | 3 | 10 |
One Arm Landmine Press | 3 | 20 |
Usain Bolt’s Full Body Routine 2
Exercises | Sets | Reps |
Clean | 5 | 3 |
Weighted Step Up | 4 | 8 |
Romanian Deadlift | 4 | 10 |
Abs Roll Out | 3 | 10 |