Having a flexible body also saves him from getting any kind of serious injuries that often arise out of muscle stiffness. To do so he performs certain kinds of stretches which relax his muscles on one hand and enhance his body’s flexibility on the other hand. Usain has always made it a point to keep his body as flexible as possible. Deceleration- 2 x 100 meters, 95% of 200 meters pace.Top End Speed- 5 x 30 meters acceleration, 75 percent speed for 15-20 meters, sprint for 10-15 meters.Acceleration- 10 x 20 meters wearing a weighted vest, 5 x 15 meters 2-point start using weight sleds.Starting blocks- 10 x 2 point start for 10-20 meters, 6 x 3 point start for 10-120 meters, 4 x 2 block starts for 10-30 meters.Explosive barbell step-ups- 4 sets of 6-8 reps.Barbell landmine exercises- 3 sets of 20 reps.Barbell lunges- 3 sets of 10 reps on each leg.Box jump with medicine ball slams- 4 sets of 5 reps.Now let’s get to know about the exercises that he performs in each of them:. Usain Bolt’s workout routine is divided into 3 types namely:. He also likes performing bodyweight exercises that work on improving his core strength and stability. In those 90 minutes, he performs various compound and isolation lifts using free weights and machines. Usain’s gym training sessions extend for up to 90 minutes. Performing resistance exercises enable Usain to work on his explosiveness and power output. It also has the element of weight training in it. A post shared by Usain St.Leo Bolt Bolt’s workout routine isn’t just confined to ‘on-track’ training.
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