Bolt on exercises
Usain Bolt is faster than every one of the billions of Homo sapiens to have roamed the Earth in the past 200,000 years. The reigning world recorder holder in the 100m (9.58 secs) and 200m (19.19 secs) boasts a staggering top speed of 27.79mph. But Bolt believes anyone – you included – can accelerate to greatness. “There are no secrets,” he says. “You just have to develop strength, power, acceleration and technique.”
To get speed like Usain, read on for the Lightning Bolt Workout, which consists of five exercises in two separate phases…
Phase A: Electrify your sprint
These three moves enable your muscles to reach maximum force in the shortest possible time to boost your explosive power and turbo-charge your sprint. “I [perform them] once a week during the winter to develop power and increase explosiveness,” says Bolt.
1. Bunny hops
5 sets of 20 reps
With your feet shoulder-width apart, squat down and bring both arms back. Drive your arms forward and jump as far ahead as you can ahead. Land and quickly repeat the jump.
2. Box jumps
4 sets of 8 reps
Adopt a squat position, with hands on your hips. Jump onto a 60cm high box, landing on your feet. Jump back down into a squat position and spring quickly back up.
3. Bounding
3 of sets 10 reps
Leap forward, landing on the front of your right foot. On landing, immediately leap forward onto your left foot. Use your arms to power your body through the air.
Phase B: Stretch your stride
“Flexibility helps with stride length, as does core stability to hold the hips in a good position,” says Bolt. “Usually when the hips drop the stride gets shorter.” These two moves target your hip flexors, which drive your knees skyward for a faster, longer stride. A Journal of Strength and Conditioning Research study proved sprinters were 9% faster after an eight-week hip flexion resistance-training programme. You’ll never miss the bus again.
4. Cable Knee Drives
3 sets of 10 reps
Using a low cable pulley and an ankle cuff attachment, stand so that the cable is taut and drive your knee explosively up to your chest. Keep the movement controlled as you lower.
5. Hanging leg raises
3 sets of 10 reps
While hanging from a pull-up bar with an overhand grip, bend your knees and raise your hips until your thighs are near your chest. Pause, lower and repeat.
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