USAIN BOLT WORKOUT ROUTINE AND DIET PLAN
“The Fastest Man Alive” Usain St. Leo Bolt, who has created history by winning Olympic Gold Medal 6 times is also known as the Lightning Bolt. This 29 years old sprinter from Jamaican is also known for having the best physiques in the world. He has reached 27.79 MPH of speed in both 100 m and 200 m events with 9.58 secs and 19.19 secs which are the current world record of maximum speed, by any human. To become like Usain Bolt, you have to develop power, acceleration strength and technique. He says “there are no secrets.”
USAIN BOLT DIET PLAN
He maintains a high energy level through his diet, which is required by sprinting. He eats 5 meals a day which consists 65% protein, 25% carbs and 10% of fats. Bolt prefers to eat foods like pork, chicken, yams and tuna fish. As a supplement, he takes vitamin C, Glutamine, and Bcaa for muscle recovery. Sometimes his diet is not the cleanest as he admitted to having chicken nuggets, the morning of his 100 m run where he made a world record. Usain Bolt keeps himself hydrated all the time. He takes Gatorade and with water throughout the day which helps his to boost his energy and helps him recover from the workouts.
USAIN BOLT WORKOUT ROUTINE
His workout includes a lot of mixed training like weightlifting, plyometric and flexibility training along with balance training and running also. Bolt stretch himself through flexibility training before and after his workout to prevent himself from injuries. He concentrates on building strong muscles, he doesn’t want to bulk up. And he is not a real heavy weightlifter. He trains 6 days a week with 45 minutes a day focused on the weight training in the gym.
Some of Bolt’s strength training exercises:
– Squat: 1 set of 12 reps, 1 set of 10 reps.
– chest bench press: 3 sets of 12-15 reps each with light weights.
– leg extension: 1 set of 12 reps, 1 set of 10 reps.
– dumbells curl: 2 sets of 12-15 reps, with triceps pushdown 2 sets of 12-15 reps.
– overhead press: 2 sets of 12-15 reps
Except that, bolt does core exercises to improve his speed and strength in 100m and 200m:
Weighted lunges with dumbells
High knee skips
Cable leg drives
Step ups with Dumbells
Bunny hops / Box jumps
You can apply these tips to your daily life ease. Just pull up your sleeves and get started with the tips offered by Usain Bolt.
USAIN BOLT STATISTICS
D.O.B- 21st August 1986
Weight- 207 lbs (94 kgs)
Height- 1.95 m (6 foot 4 inches)
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