USAIN BOLT, the name which needs no introduction at all. He is an extraordinary athlete from Jamaica and is known to be the fastest man on the planet. He has always been a source of inspiration for numerous athletes around the globe.
When Usain sprints on the track he makes it look so effortless. But that effortlessness comes from his hardcore training sessions and disciplined lifestyle.
And if you are reading this, we are sure that you must be willing to know about Usain’s fitness regime. So without further ado, let’s get you a detailed insight into Usain Bolt’s training routine and diet plan that transformed him into a super athlete.
Usain Bolt’s Workout Principles
In order to keep his athletic excellence and performance at their peak, Usain trains like a fanatic. He workouts 6-7 days a week 11 months a year. Each of his training sessions is an amalgamation of different training styles that work on improving his overall athleticism.
Usain Bolt’s workout plan consists of various training styles such as weight training, Olympic weightlifting, plyometrics, bodyweight training, and many others. Let’s get to know more about his training routine in the next section.
Usain Bolt’s Workout Routine
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Usain Bolt’s workout routine isn’t just confined to ‘on-track’ training. It also has the element of weight training in it. Performing resistance exercises enable Usain to work on his explosiveness and power output.
Usain’s gym training sessions extend for up to 90 minutes. In those 90 minutes, he performs various compound and isolation lifts using free weights and machines. He also likes performing bodyweight exercises that work on improving his core strength and stability.
Usain Bolt’s workout routine is divided into 3 types namely:-
- Bodyweight training
- Training with weights
- Speed training
Now let’s get to know about the exercises that he performs in each of them:-
- Lying leg raises- 3 sets of 30 seconds
- Reverse crunches- 3 sets of 30 seconds
- Side sweeps- 3 sets of 30 seconds
- Side plank clams- 3 sets of 30 seconds
- Box jumps- 4 sets of 8 reps
- Bunny hops- 5 sets of 20 reps
- Bounding- 3 sets of 10 reps
- Cable knee drives- 3 sets of 10 reps
- Hanging leg raises- 3 sets of 10 reps
Training with weights
- Box jump with medicine ball slams- 4 sets of 5 reps
- Barbell lunges- 3 sets of 10 reps on each leg
- Sled push- 3 sets of 20 yards
- Good mornings- 4 sets of 8 reps
- Barbell landmine exercises- 3 sets of 20 reps
- Explosive barbell step-ups- 4 sets of 6-8 reps
- Power cleans- 5 sets of 3 reps
- Sled drags- 3 sets of 20 reps
- Romanian deadlifts- 4 sets of 10 reps
- Barbell ab rollout- 3 sets of 10 reps
- Starting blocks- 10 x 2 point start for 10-20 meters, 6 x 3 point start for 10-120 meters, 4 x 2 block starts for 10-30 meters
- Acceleration- 10 x 20 meters wearing a weighted vest, 5 x 15 meters 2-point start using weight sleds
- Top End Speed- 5 x 30 meters acceleration, 75 percent speed for 15-20 meters, sprint for 10-15 meters
- Deceleration- 2 x 100 meters, 95% of 200 meters pace
Usain has always made it a point to keep his body as flexible as possible. To do so he performs certain kinds of stretches which relax his muscles on one hand and enhance his body’s flexibility on the other hand.
Having a flexible body also saves him from getting any kind of serious injuries that often arise out of muscle stiffness.
Even though Usain is a sprinter, his exercise routine has certain exercises that belong to weightlifting such as barbell clean and press, power cleans, etc.
He performs them to improve his explosive power, especially in his lower body. This in turn assists him in attaining superhuman speeds on the race track that has made him win numerous championships.
Usain Bolt’s Diet Plan
To ensure that his body responds in accordance with his training goals, Usain has to feed it accordingly. And to serve that purpose, he relies on a healthy and nutritious diet plan.
It consists of fresh vegetables and fruits, chicken, yams, fish, and broccoli. He also makes it a point to drink plenty of water and Gatorade throughout the day to keep his body hydrated.
Talking about his eating schedule, Usain says,
‘During the day, I only eat just enough to have energy for training and to make sure I digest fast enough. But at nights, before I go to sleep, I consume a lot of food.’
Usain Bolt’s meal plan for the day consists of 3 meals. The food items that are included in each of them are prepared by his personal chef and approved by his coach.
Now let’s have a detailed overview of his meal plan:-
Meal 1- Breakfast
- Egg sandwich
Meal 2- Lunch
- Corned beef
- Chicken breast
- Brown rice
Meal 3- Dinner
- Jamaican dumplings stuffed with catfish, chicken wings, or ackee
When it comes to having snacks in between his major meals, Usain chooses to make healthier and more nutritious food choices. He likes to munch on fruits such as pineapples, mangoes, and apples which fetch his body natural vitamins and sugar.
Guilty Pleasure Foods
One of the strangest things about Usain’s diet plan is that it has a fair share of what most people call ‘guilty pleasure foods’. It consists of corned beef, pasta, and sandwiches.
But to ensure that these pleasure food items doesn’t hamper his athletic performance, Usain trains intensely every single day. This in turn keeps him immensely athletic and in great shape all the time.
Usain Bolt’s Supplements
To make his nutrition plan as complete as possible, Usain also likes to include a few supplements in it. Usain Bolt’s supplements stack includes the following:-
- Fish oil
The above-mentioned supplements help Usain in fetching his body certain macro and micronutrients that at times are a bit challenging to be derived solely by relying on eating whole food items. This also contributes towards bettering his overall athletic performance.
Getting to know so much about Usain Bolt’s workout routine and diet plan would have surely geared you up to try them out. But you must understand the fact that Usain has been a professional athlete. Trying out his exact fitness regime might be too much for you.
So we would recommend you make certain modifications to his training program and nutrition plan in accordance with your fitness goals and training experience. Taking the assistance of an experienced coach will serve you pretty well in that matter.
Also, ensure to stay disciplined with following your fitness regime religiously. Doing so will allow you to gain the most out of it.