Usain Bolt is the fastest man in the world and holds the record for 100 meters (9.85 seconds) and 200m (19:19 seconds). Bolt believes that every person can achieve this and his exercises aren’t a secret .
“There are no secrets . You just have to develop strength, power, speed and technique, “he said.
To become as fast as Usain Bolt, below you have a list of exercises from Thunder Bolt, which contains five exercises in two separate phases. Time to burn some calories!
The first phase – Electrified sprint
“These three exercises will allow them to achieve maximum muscle strength in the shortest period of time in order to improve power and filling the sprint ‘turbo’. I perform these once a week during the winter to develop power and increase strength bombing, “says Bold.
Long jump : SETS: 5 / Reps: 20 / Break: 60 seconds
Jump out of the box: Sets: 4 / Reps: 8 / Break: 60 seconds
“Spaceman” jump : Sets: 3 / Reps: 10 / Break: 60 seconds
The second stage – Extend the STEP
“Flexibility helps the length of the step, the same way as stability of abdomen enables maintaining hips in a good position. Usually, when waist falls, steps become smaller, “says Bolt.
These two exercises target the hip flexor, which makes the knees faster and steps longer. A study by the Journal of Strength and Conditioning Research has shown that fast runners were 9 percent more quickly after an eight-week program of practice exercises for the waist flexor. With these exercises, you will never miss the bus!
“Step Up” knee raises: Sets: 3 / Reps: 10 / Break: 60 sec
“Hanging leg raises”: Sets: 3 / Reps: 10 / Break: 60 sec