Bolt has one of the most physically fit bodies on the planet. He work really hard to attain best shape and achieve a sprint speed of 27.79 mph in order to complete 100 meters race in 9.58 seconds or 200 meters in 19.19 seconds.

You might not run as fast as him but you can you can steal his fitness-and-diet programme in order to attain such fitness.

Usain Bolt's workout and training:

His workout routine includes plyometric training, weightlifting, and flexibility training along with running and balance training. He performs flexibility training before and after workouts to help prevent injuries and ensure he can race for an entire season.

In the weight room, he focuses on building stronger muscles and not increasing bulk. As such, he's not a real heavy lifter. His workouts have helped him with muscular endurance though. Bolt trains six days per week with an hour per day focused on weight training in the gym.

He usually spends 3 hours daily for training purposes and thereafter goes for relaxation and massage in order to ensure recovery.

Here are a few of his strength training exercises

- Machine squat: For quads and back.
- Seated chest press: For total body strength.
- Leg extensions: To develop strength endurance for his quads.
- Weighted lunges with dumbell
- Weighted squats
- Cable leg drives
- Step ups with Barbell
- Bunny hops / Box jumps
- Frog leap
- Ankle rolls
- High knee skips
- Strides

Usain Bolt Diet :

Bolt's  diet ensures that he maintains a high energy level required by sprinting. He eats six meals daily consisting of 60 pc protein, 30 pc carbohydrates, and 10 pc fat. He enjoys foods such as chicken fillets, pork, fish, and yams. He takes vitamin C as a supplement but nothing else.

He always keeps himself hydrated as well. He mixes Gatorade with water and drinks it consistently throughout the day.

Usain Bolt Workout Tips in brief:

1. The Basic speed training is a mixture of drills, power increasing exercises and leg strength.
2. Focus is mandatory to ensure good training and fitness regime.
3. Make sure that your body gets proper rest so that you can be rejuvenated to the fullest.
4. The muscles need good healthy diet so as to avoid from fatigue.
5. Drink plenty of fluids to keep your body hydrated.
6. Have at least 6 short meals in a day.

Watch Video: How Usain Bolt trains himself:


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