Usain Bolt is arguably the fastest man on Earth. He holds the record in the 100m (9.58 secs) and 200m (19.19 secs) boasts a staggering top speed of 27.79mph. But Bolt believes anyone can accelerate to greatness. “There are no secrets,” he says. “You just have to develop strength, power, acceleration and technique.”

To get speed like Usain, do the following workouts ;

 Electrify your sprint

These three moves enable your muscles to reach maximum force in the shortest possible time to boost your explosive power and turbo-charge your sprint. “I perform them once a week during the winter to develop power and increase explosiveness,” says Bolt.

 Bunny hops (Frog jumps)

5 sets of 20 reps

How its done:

  • With your feet shoulder-width apart, squat down and bring both arms back.
  •  Drive your arms forward and jump as far ahead as you can ahead.
  •  Land and quickly repeat the jump.

Box jumps

4 sets of 8 reps

How its done:

  • Adopt a squat position, with hands on your hips.
  •  Jump onto a 60cm high box, landing on your feet.
  •  Jump back down into a squat position and spring quickly back up.

 Bounding

3 of sets 10 reps

How its done:

  • Leap forward, landing on the front of your right foot.
  •  On landing, immediately leap forward onto your left foot.
  •  Use your arms to power your body through the air.

 Stretch your stride

“Flexibility helps with stride length, as does core stability to hold the hips in a good position,” says Bolt. “Usually when the hips drop the stride gets shorter.”

 Hanging leg raises

3 sets of 10 reps

How its done:

  • While hanging from a pull-up bar with an overhand grip, bend your knees and raise your hips until your thighs are near your chest. Pause, lower and repeat.

BY KAPA187

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13 COMMENTS

  1. The first time i saw Bolt he beat the other athletes by a huge margin,slowed down to look at where the others where and still broke a world record! I was sure the guy was on drugs but it seems he’s just a darn fast guy and quite a pleasure to watch!

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  2. Give praise where its due. Is criticism part of some people? Analysts have said it. What analysis you done to argue, what has been technically and scientifically proven? Show us that his speed is not what has been said, but bla,bla according to your findings. Otherwise you are exposing your ignorance in public. There is alot of wisdom in keeping quiet at times, than washing dirty linen in public. Ifiimano ububi, yaba twatendwa mwee.

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  3. Arguably ?? Wow, that will create head-lines around the World, all for the wrong reasons. I am sure ba LT you meant to say ‘certainly’ or ‘definitely’ as opposed to ‘questionably’ or ‘debatably’. Anyway, remember learning never ends, so keep on working on your language skills guys ….

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