Usain Bolt Training and Diet Tips

One of world's best sprinter is Usain Bolt. Unlike any other sprinters who are short, Bolt is 198 cm tall. With 94 kg of weight, Bolt's muscle looks ideal. You want to be like him? You have to de Usain Bolt training and diet, then. Maybe these tips can help you.

Training Tips

Avoid Long Distant Run

Bolt never done a long distant run to support his performance. The longest he ever went was 350 m. Bolt also uses weight strapped to his body.

Start As Quick As Possible, Don't Stand Up Straight Immediately

Sometimes Bolt is left behind right after start, but he recommends to start quickly and gradually lift your upper body straight in the first 30 m. This is good to maintain high speed.

Train Core Muscle

Bolt is used to train for 1 hour only to train his stomach and his back 3 times a week. Some core muscle training he recommends are leg raise, oblique side sweep, reverse crunch, side plank clam, jackknife sit-up, Russian twist with medicine ball, supine knee raise, superman rotation, and alternating active straight leg raise.

Train Bottom Muscle

Bolt always trains his bottom muscle routinely. Some moves he does are quadruped hip extension, hang clean, leg extension, calf raise, dan standing cable hip flexion. Latihan otot tubuh glute, thigh, leg, and calf.
   
Other regime Bolt recommends are barbell incline bench press, dumbbell alternate bicep curl,barbell hang clean, and sled work.

Diet Tips

Bolt is famous for his passion for chicken nugget coming from fast food restaurant. He eats them even before his race. Bolt also uses yellow yam as carbohydrate sourcer. This is different from other athletes who usually have banana to fulfill their need of energy.