Usain Bolt, Jamaican sprinter, solidified his career as one of the greatest runners in Olympic history with his 2016 wins. How does he do it? It’s definitely not the shoes. His six-foot-five frame helps, but it’s his unbelievable workout routine that keeps him eclipsing his peers on the track. BlackDoctor.org did some digging and found out the secret to this Olympic legend’s success. If you’re a novice to working out, be easy. This isn’t for the faint of heart.
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“If you’re not the athletic type, it’s going to take more to get your body in the shape that you want,” Bolt told GQ in 2013. He added, “But if you really want it, it’s possible. It’s all about consistency.”
If you really want it…
Leg Raises
Lie down on your back. Keep your arms straight over your head. If you have a champion core you can keep your arms straight over your head with no back cushion to support your lower back, but if you don’t its advised to do so. You can also use your hands underneath your lower back to support yourself as well. Lift both legs to the ceiling in unison, keeping your lower back flat on the floor. Lower your legs slowly to the ground and repeat the same motion for three sets of 10 reps. Resting 30 seconds between each set.
Side Sweeps
Lie on your right side. Bend your left knee 90 degrees and, cross it over your body until it touches the floor. Both arms should be extended straight in front of your torso. Swing your left arm in a 180 degree motion across your body, reaching for the floor. While doing this motion your hips should face the opposite direction and your torso should twist with the movement. Repeat this for three sets of 10 reps. Resting 30 seconds between each set.
Reverse Crunches
This is the exact opposite of a regular crunch where you’re lying on the floor with your back to the ground. The reverse crunch requires you to lie face-down on the floor with your hands behind your head. Slowly lift your torso off the ground, twisting up to the right. Returning to the original middle position and repeating the same process on your left side. Do three sets of 10 reps. Resting 30 seconds between each set. It’s important not go extremely fast while doing this exercise. Muscles are strengthened the most when you take your time.
Side Plank Clams
Lying on your left side you’re going to tuck your feet behind you. Make sure your knees are in line with your body. Your torso should be resting on your left elbow with your hips raised off the ground in a modified side plank. With your right hand on your hip , open and close your knees slowly. Do three sets of 10 reps. Resting 30 seconds between each set.
The next set of exercises are broken down into two phases. The first phase focuses on increasing your explosiveness and power. Usain Bolt performs these exercises once a week. The second phase helps you to work on your hip flexors, a vital part of running at a high level like this track and field giant.
Bunny Hops
Feet should be shoulder width apart. Squat down and bring both arms backward. Spring your arms forward and jump as far ahead as possible. Safely land and repeat the jump for 5 sets of 20 reps.
Box Jumps
Sit in a squatting position with your hands on your hips. Jump onto a 60cm high box , landing on both feet in an upright position. Jump back down into a squatting position and spring back up quicly. Do 4 sets of 8 reps.
Bounding
Jump forward and land on the ball of your right foot. Upon landing, immediately jump forward onto your left foot. Be sure to use your arms to propel your body through the air. Do 3 sets of 10 reps.
Cable Knee Drives
For this exercise you’re going to need a low cable pulley and ankle cuff attachment.
With ankle cuff attached, stand at enough distance to where there is a tautness to the cable and drive your knee up explosively to your chest. As you lower your knee keep the movement controlled by slowly bringing it down to the ground.
Complete 3 sets of 10 reps.
Hanging Leg Raise
For this exercise you’ll need a pull-up bar.
Hang from the pull-up bar using an overhand grip. Bend your knees and raise your hips until your thighs meet your chest. Hold the position and slowly lower your legs. Repeat this for 3 sets of 10 reps.
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