There are some people who come into this world and smash barriers, silence critics and achieve what was once thought to be the unachievable. Usain Bolt is one of these legendary individuals and although we aren't all trying to match or surpass his amazing 100m record of 9.58 secs, we may learn a lot from this staggeringly successful athlete and supercharge our own results and successes.
Before we take a look at ways to add both physical strength and speed in Usain Bolt style, lets take a look at whats needed in the mind to achieve the unbelievable. It wasnt that long ago that people believed that the 10 second barrier was thought to be unbreakable by any human. It simply wasnt thought possible. Then in 1983, Carl Lewis become the first sprinter to break the infamous ten seconds barrier using electronic timing, with a time of 9.97 seconds. Since then sprinters have chipped away at this time and its as if with each sprinter that breaks a record there's a person somewhere who is inspired and gains the self belief to go even faster. Usain Bolt certainly has a level of self belief that seems to be an integral part of his record breaking strategy and with each race won this will only grow. When we look to our own goals and transformation aspirations, we will gain greater success by believing that we can achieve what we once thought was impossible. If Usain Bolt can train his body to run 100m in 9.58 seconds, surely we can make that gym session or avoid that unhealthy snack? You will often find that with greater self belief comes a stronger desire to win and bucket loads of self motivation. If your still wondering how to get that self belief its pretty simple. Just tell yourself that you WILL reach those goals... no excuses. Each time you want to give up, do an extra rep and prove to yourself that you have the mental strength and self belief to progress.
Now we know how to emulate just some of the the mental toughness that sees professional athletes sore, lets look at what the worlds fastest man or as he prefers to be described; "the most naturally gifted athlete the world has ever seen" can do for our calorie burn! Well according to running website CoolRunning.com, the average 200 pound sprinter only burns 10 calories in a 100m sprint. Therefore, its the training rather than the race that sculpts these impressive athletes. We hear that under coach Glenn Mills, Bolt spends an hour in the gym each day and trains six days a week, focusing on weight work. According to a recent article in Mens Health, If you want to get some Usain Bolt style speed you need to incorporate these integral movements into your training.
1. BUNNY HOPS: 5 SETS OF 20 REPS
2. BOX JUMPS: 4 SETS OF 8 REPS
3. BOUNDING 3 OF SETS 10 REPS
4. Cable Knee Drives: 3 sets of 10 reps
5. HANGING LEG RAISES: 3 SETS OF 10 REPS
and we also recommend trying this weight training routine.
Power Clean - 3 sets of 10 reps
Bench Press - 3 sets of 6
Pull ups - 10
Weighted Dips - 10
Sled Drag (always a fun addition)
Use a weight which is around 60/70% of your 1RM and take a 90 second rest between sets.
Incorporating these classic sprint training techniques at least three times a week may not turn you in to the legend that is Usain Bolt, but it will help you super charge your transformation results and undoubtedly help you break some of your own personal records.