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Usain Bolt Reveals The Training Regime That’s Kept Him On Top All These Years

Take notes from the man who raced a cheetah.

Credit: Fernando Frazão/Wikimedia Commons

Usain Bolt is fast. Really fast. And how do you get fast? By training. Now, could you become the next Usain Bolt by training really hard for a really long period of time? Probably not.

However, let’s take a look at the training regime that’s kept Bolt breaking record after record all these years. Maybe you can implement something he does and unlock your inner speed demon.

Big Muscles = Big Mistake

The name Usain Bolt is synonymous with Olympic gold medals, speed, success, and world records. For many, the Jamaican is regarded as the greatest sprinter of all time. 

He worked endlessly to build a winning physique, trying to hit a sweet spot of strength and agility. So, when Bolt’s muscles got too big, he and his trainer Glen Mills would pause his gym routine for a few weeks.

“If you get too big, then your muscles get too tight. And if your muscles get too tight, there’s one of two things that’s going to happen. Either you’re going to get injured or you’re going to slow down,” Bolt said in an interview about his new partnership with 3D dental printing technology company, SprintRay, which is providing dental care to underserved communities in his home country of Jamaica.

Credit: Nick Webb/Flickr

“We would take two weeks from the gym just to re-tone,” he added.  

In short, when it comes to working out, you must work smarter, not harder. Research suggests that more time exercising doesn’t always lead to more gains. 

Nonetheless, workouts like squats, deadlifts, push-ups, and rows target multiple muscles at a time and prevent any specific muscles from getting disproportionately built up.

Building A Sweet Physique

 When it comes to building a sweet physique, one must understand that nutrition is actually more important than exercise.

Swapping processed foods for whole foods like seafood, lean grass-fed meat, low-fat dairy, free-range eggs, nuts, and beans will help tremendously with your physique.

In an interview with British GQ, Bolt detailed his daily diet:

Breakfast: Egg sandwich

Lunch: Pasta and corned beef

Throughout the day: Mango, pineapple, apples throughout the day.

Dinner: Jamaican dumplings, roasted chicken

A few tweaks to your diet can deliver exactly what you need, especially if you are properly exercising and resting.

Credit: Fernando Frazão/Wikimedia Commons

Final Thoughts

There you have it. Start implementing this regime today, and I just might see you in the 2024 Summer Olympics 😉

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