Let’s get explosive – Usain Bolt style

Usain Bolt - Olympics 2008

Usain Bolt - Olympics 2008

There are very few athletes in my opinion as gifted as Usain Bolt, the man is a freak of nature. He is one giant explosive, white fibris machine. While not many of us were gifted with such a cool name and none of us are as fast, the explosive workouts are just that explosive to the muscles. I have been running a bit more distance of late on soft and hard surfaces and have neglected my white fibris muscles and it truly showed today on my track and field day workout. I was slower than I was just 4 months ago and as I am writing this, every muscle in my body feels!

The importance of keeping the workouts fresh is not only for the mind but also to keep shocking your muscles. Today I am going to take you verbally through an explosive workout and next week I will take the video camera out there and demo some new and fun workouts. (did not want to do that this week, have to prep myself a bit, so I’m able to actually speak to the camera)

So the plan is to go to your local track, almost every high school, junior college or university will have one you can use, I have been blessed to have the use of the UCLA track and field…it is free and makes for an amazing workout.

Bring with you a workout band and a workout partner.

To start, do some ballistic stretches such as leg kicks and round house leg kicks as seen on back to basics video, 10 minutes of warm up should get the muscles warm. Then go to the stadium stairs and get started with intervals of single step sprints to double step sprints 10 sets of each.  Next we go to stair hoppers, jumping as many stairs as possible (As seen on hoppin to fitness) for one set and then do single leg hops staying on your right leg for one set and the left for the other, doing 5 sets of each. Now we move to the track for 50 yard resistance sprints, hopefully you brought your workout partner for this. Have your workout partner wrap the band around your waist and tow him or her at full speed for 50 yards, rest for 1 minute and switch having your partner run 50 and repeat for 5 sets. We move to 100 yard sprints racing with your partner or have them time you for 5 sets with 2 minute breaks in between sets. Finish with 5-10 minutes of static stretching, drink some water and go home and eat a chicken (or just a 6 oz. chicken breast spinach and a yam.)

Usain Bolt

Usain Bolt

White fibris workouts are great to lean out and give you more A to B speed, if you add this into your workout regime twice a month, you will see the results, I can gurantee you. While I don’t promise that you will run like Usain Bolt, I do promise that you will improve your speed and feal leaner and meaner, toning your calves, quads, glutes, hamstrings, abs and muscles you never knew you had, and as promised I will be back next week with a video and new track and field workout.

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One Response

  1. i know i haven’t commented in a while, but just wanted to check in bro, still very devoted to ur blog…would love to see some new videos of ur awesome workouts. i suck at working out on my own, so i still use ur old videos all the time. his was a great article, by the way, bolt is sick. is he even human?

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