Usain Bolt's Workout Routine, Diet Plan & Supplements

Usain Bolt's training program is methodical, consistent, and performed on a daily basis. He focuses on stimulating propulsiveness by strengthening his fast-twitch muscles.

To keep his figure lean, he also relies on a range of conditioning exercises.

Electric Bolt Training

The aim of this training program is to boost energy and produce maximum strength in minimal time. These exercises aim to increase the flexibility of Bolt's legs and help him accelerate while sprinting.

Usain Bolt divides the speed and explosiveness drills into two phases involving five exercises:

Workout Phase A

• Bunny Hops - 5 sets x 20 reps
• Box Jumps - 4 sets x 8 reps (in weight training, Bolt performs it with the medicine ball)
• Bounding - 3 sets x 10 reps

Workout Phase B

His superhuman stride is what gives Bolt's sprint the edge. This workout routine aims at improving hamstring flexibility, strengthening and stabilizing the knee joints and hips. The last two exercises consist of:

• Cable Knee Drives - 3 sets x 10 reps
• Hanging leg raises - 3 sets x 10 reps

Bolt hits the gym for his weight training routine to boost muscle strength.

But before he starts his sets of barbell lunges, landmine press, power cleans, dumbbell step-ups, Romanian deadlifts, ab rollouts, Bolt warms up by doing sets of workouts such as:

Bolt admits that he's not much of a heavy lifter:

"I just go heavy enough to develop the muscles," he says. He tries to strike a balance and do just enough to boost his endurance.

Bolt then hits the track for his running workout, consisting of starting blocks, acceleration, top-end speed, deceleration, and speed endurance training.

Here's the breakdown of Bolt's sprint training:

Starting Blocks: 

• 10×2 point start for 10-20 m (2-minute rest),
• 6×3 point start for 10-20 m (rest: 3mins),
•  4×2 block starts for 10-30 m (rest: 5mins)

Acceleration Example Workout: 

• 10×20 m with weight vest (4-minute recovery),
• 5×15 m 2-point start using weight sleds (5-minute recovery)

Top End Speed: Example Workout: 

• 5×30 m acceleration,
• 75% speed for 15-20 m,
• sprint for 10-15 m (rest: 4-5mins)

Deceleration Example Workout: 

• 2×100 m (2-3 reps), 95% of 200m pace (rest: 2-3mins between reps, 5-8mins between sets)

Speed Endurance Example Workout: 

• 6-8x150m race, 80-90% of 200m pace (rest: 3-4mins)

So, how does he do it? How much of it is pure talent, and how much is the strenuous workout?

Before his retirement, Bolt spent about 90 minutes in the gym every day, focusing on improving his agility and speed. [1]

For such record-breaking performance, the whole body has to work as a unit. He says a strong core is a key part of being a successful sprinter. He does a lot of different exercises to work the core and build muscle strength.

How to Run Like Usain Bolt?

He might make it look effortless, but behind Usain Bolt's ridiculous speed is a rigorous diet and a workout plan.

Vital elements of Bolt's workout routine involve flexibility exercise, weight training, stretching, and explosiveness in workouts.

When asked what combination of workouts he recommends, Bolt says:

"It all depends on the goals of that person. Most coaches would recommend a combination of running, intervals, weights, and drills to help an athlete run faster and get better," says Bolt.

He also emphasized the importance of remaining healthy and injury-free, which can be super challenging for elite sprinters like him:

"We tend to walk the line. We really need to watch the hamstrings, calves, and Achilles, which all get tight."

But no matter how challenging it may seem, Usain Bolt claims that with the right workout routine, technique, and dedication, anyone can be like him.