Stars workout, Training & Diet program!

USAIN BOLT

Nickname(s	Lightning Bolt
Nationality	Jamaican
Born	21 August 1986 (age 25)[1] Trelawny, Jamaica[2]
Residence	Kingston, Jamaica
Height	1.95 m (6 ft 5 in)[3]
Weight	94 kg (210 lb)[3]
Sport
Sport	Track and field
Event(s)	Sprints
Club	Racers Track Club

Usain Bolt is Ja-making his competition crazy! The Jamaican star runner is blasting past the pack in the 100 meter and 200 meter Olympic races.
Bolt has been doing the 200 meter run all his life since he started as a youngster in track and field in native Jamaica where the sport reins supreme.


As 100m sprinter Usain Bolt propelled his way through the finish line in an astonishing world-record time of 9.58 seconds.


Besides remarkable athleticism and God given talent, what are some of Usain Bolt's amazing success secrets?


        1. Keep it simple and stay cool.
        2. Know your weakness and work on it.
    3. be advancing, seriously committed, and continually dedicating yourself.
        4. Embrace and celebrate competition.
      5. Learn from the best and remain humble enough to be coached.
        6. Enjoy yourself on and off the track.

Usain Bolt workout and training :

Bolt's workout routine includes plyometric training, weightlifting, and flexibility training along with running and balance training. Bolt 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 6 days per week with an hour per day focused on weight work in the gym.
Here are a few of his strength training exercises


 - Machine squat: 1 set of 10 reps, 1 set of 8 reps to build power in his quads and back.

- Seated chest press: 1 set of 10 reps, 1 set of 8 reps to improve his total body strength.

- Leg extensions: 1 set of 10 reps, 1 set of 8 reps to develop strength endurance for his quads.


Other core exercises to improve 100m and 200m speed :

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 offers the following tips on how to be a more successful sprinter :

One success tip from the Olympics, then, is to use all the powers of your body, mind and spirit that are available to you in any activity that you are undertaking including the power of prayer. Try also to make use of the wisdom and advice of a mentor or coach.
Use all your body, mind and spirit to succeed. Use the power of prayer and techniques like visualisation as well as the usual powers of your mind and body to help you achieve your goals. Hire a coach or mentor if you can afford to or at least buy some books and seminar dvd's.
If you doubt yourself, it might be helpful to read books such as The Power of Positive Thinking and You Can If You Think You Can by Norman Vincent Peale, and Brian Tracy's Maximum Achievement.

Warm up: 10-15 strideouts (not laps) to start. Then do some drills and stretching and end with more stideouts
Starting blocks: stay focused on form. Drive forward, keep your back straight, drive from the hips, get full extension, use arms. Don't focus on competitorsDrive phase: hold drive phase for 30-35 meters before slowly transitioning to full speed. The transition is gradual, taking about 15 metersRunning fast: relax, take a deep breath, remind yourself to get a good start, hold the drive phase, relax, and execute. Stay relaxed so that muscles don't tighten up and get heavy.

Usain Bolt Diet :
Usain Bolt's diet ensures that he maintains a high energy level required by sprinting. He eats six daily meals consisting of 60% protein, 30% carbohydrates, and 10% fat. Bolt enjoys foods such as chicken fillets, pork, fish, and yams. He takes vitamin C as a supplement but nothing else. Bolt's diet is not the cleanest around as he admits to having chicken nuggets the morning of his record setting 100m run. Usain Bolt always keeps hydrated as well. He mixes Gatorade with water and drinks it consistently throughout the day. If he's very tired during training, he'll drink straight Gatorade to get a burst of energy. This helps him recover from challenging workouts.



Usain Bolt 100m & New World Record video!