Athletics Usain Bolt workout. Faster than lightning
World record holder and multiple Olympic champion, Usain St. Leo Bolt, can hardly be called an ordinary person. He despises the strict restrictions of the sports regime, loves to go to noisy parties, and sometimes even allows himself to eat “fast food”, completely ignoring the diet. However, according to the athlete himself, when he has to work, he works to his maximum.
Becoming professional athlete, Usain Bolt won his first gold at a fairly young age. True, it was not an Olympic medal, but the Junior World Athletics Championships, which took place in 2002 in Kingston.
Later, Bolt managed to take first place at the Olympics eight times and become an 11-time world champion in athletics.
The most difficult test an athlete faces is changing the distance. “I was throwing up right on the treadmill,” he said Olympic champion, talking about attempts to move to the 400-meter distance. To prepare for the 400-meter race, Usain began his training day with 500 meters, followed by 600 and 700 meters.
And only after he mastered these distances at the maximum pace, he ran the coveted 400 meters. “It was like being in a prison cell! Although no, much worse!” - Bolt spoke about the training camp.
But changing the distance is not the only training point that drives Usain crazy. He also truly hates any form of abdominal exercise. His trainer had him do 600-700 repetitions of folds or crunches. And if for any reason Usain interrupted the performance (for example, he had a cramp), the countdown began again.
Athlete's training day
The Olympic champion works out five days a week. Daily training takes about three hours. In fact, his day starts at nine in the morning, however, he does not appear on the treadmill until ten. If he’s not late, which Usain likes to do, judging by the statements of his coach.
To warm up, the athlete uses an atypical choice - acceleration. In most cases, track and field athletes jog at a free pace as a warm-up. Bolt performs a dozen quick accelerations to warm up and bring the body into functional tone.
The second point is exercises for flexibility and elasticity of joints: swings, stretching. Next, it's time dynamic exercises, including lunges and acceleration again, but at a more relaxed pace.
The main part of the training is, of course, sprinting. In addition, Usain actively combines aerobic and strength exercises.
Daily training is always loaded with a complex strength exercises. Usain Bolt has repeatedly emphasized in his interviews the enormous importance of this training area for a sprinter. The Olympic champion himself included the following types of strength exercises in his program:
- Weighted lunges;
- Squats with weight;
- Swings with weights;
- Jumping on obstacles and running combined with jumping over an obstacle;
- Running with knees extended.
These elements of plyometric training allow you to develop explosive force, so necessary for races short distances. It is worth noting that the athlete works on variety and abundance of exercises, and not on huge performance. He considers 10-12 repetitions quite sufficient for a single exercise per day.
Speaking of diet, Usain is a proponent of the most popular divided nutrition model. On average, he eats six times a day. At the same time, it monitors the content of carbohydrates (up to 30%), protein (up to 60%) and fats (up to 10%).
A Jamaican's favorite breakfast is a traditional dish - dumplings. However, they differ from the version common in the world in that they do not contain meat. After all, Bolt only eats meat for dinner; it can be chicken, beef or pork. As a side dish - rice or similar cereal. But at lunch, the champion always eats fish dishes.
After completing his distinguished athletics career, the most... fast man brought to the planet record speed into the fastest poker game in the ZOOM Special Edition on PokerStars. Pokerstars has created a series of weekly challenges based on Usain Bolt's most famous victories.
Bolt also released the gaming application “Bolt!” In this game you will find yourself as an animated Usain Bolt, run at incredible speed and fight with pirates. But don’t be fooled into beating the game the first time!
At one time, Bolt showed great promise, but before he met his coach, he was known as an athlete who was very often injured and clearly did not live up to his full potential. Mills overhauled his training programs. He also took a close look at the congenital spinal defect that was the main cause of Bolt's recurring hamstring injuries.
He convinced the young man that it was impossible to rush to the top of the podium on talent alone, and put the arrogant, but damn talented young man under the lock of discipline, regime and special diets.
It is clear that in a sport like running, a lot depends on genetics, but without hard work in training it is impossible to achieve success. A true phenomenon in the world of sprinting, Usain Bolt regularly combines running exercises with work in the gym, and also closely monitors his diet.
As a result, there is another gifted athlete in the world who, despite his tall stature, rushes along the treadmill like a saiga from a predator. Yes, he has an amazing stride, almost 60 cm longer than other athletes, yes, his cells contain a high content of creatinophosphoric acid, which helps maintain the running pace. But it couldn’t be done without training.
The athlete gets up at 9 am, has breakfast and goes to training. Usain runs at the stadium five times a week, but also does not forget about strength training.
Power training
Bolt uses a combination of plyometric and strength training in order to develop functional strength. They are aimed at increasing performance when running 200, 400 and 500 m.
Here's what the workout includes:
- Power lunges with heavy dumbbells
- Squats with weights
- Leg swings with weights
- Explosive platform lunges with heavy dumbbells
- Jumping on a box
- Jumping over obstacles
- Running with high knees
- Jogging
The main elements are lunges and squats, which Bolt does with free weights. Jumping and jumping are aimed at developing explosive power in the runner.
As for repetitions, 8-12 per set would be ideal, depending on how you feel.
But what is a sprinter without flexible muscles? Muscles are the key to success at all distances. Therefore, Bolt pays the main attention in his training to them. He trains for about 3 hours a day, this is a very intense workout, followed by rest, massage, and complete relaxation so that the muscles have time to fully recover before the next workout.
Nutrition
Like most athletes, Bolt has to eat regularly and regularly. He eats, of course, like a distant relative at a wedding - a lot and often. The basis of the diet is 60% protein, 30% carbohydrates and 10% fat. Breakfast includes Jamaican dumplings (flour, water, butter and milk), yams (something like potatoes) with at least a spoonful of fiber, carbohydrates, and vitamins A and C.
For lunch, something nicer - tuna, snapper with brown rice and whole grain bread. For dinner, Usain prefers to eat meat, it can be chicken, beef or pork. He again uses rice as a side dish. In general, it absorbs everything that 80% of the Jamaican population can only dream of.
The capabilities of the human body are limitless, and in order to get the most out of yourself, you need to follow the following rules:
Never run near roads or cars. There is no clean air there, and for normal running you need to inhale oxygen, not dirt.
— Every week you need to change your jogging route. This will help you endure heavy loads on the body morally.
Use reliable and comfortable shoes for running. Of course, the legendary Kenyan runners train barefoot, but they walk around the clock 24/7. Your tender heels could use a pair of shoes.
Each time the training program should increase the load and time. Only then will there be a result.
At the beginning of the run, you need to set a pace that is not too high - this will warm up the body and help it adapt.
After running, it is useful to do several flexibility exercises, which in the future will become a good foundation for increasing speed and endurance.
Each time, at the end of a run, you need to do a quick acceleration, after which you can switch to easy running, and only then to walking. This method will prevent you from getting too tired and will lighten the load.
Those who want to run professionally should pay attention to interval running. This kind sports running represents a certain alternation of fast and easy running without breaks for rest or walking.
Well, the most important thing is to be harmoniously developed. During running, all the muscles of the body are used, but for harmonious development bodies, need to visit Gym, practice on the horizontal bar and uneven bars. As they say, you won’t be full with just your legs.
Psychology
But Bolt would not be Bolt - the Olympic champion and record holder of everything in the world, without his excellent psychological preparation. Here are a few commandments that make him a champion.
Bolt is philosophical about losses, advising them to expect and even welcome them as part of the game. They help establish mental stability, provide an opportunity to correct weaknesses; however, they also help you take the right steps.
Perhaps Bolt's most striking trait is his sense of humor. He jokes about his hard work, his incredible efforts, his pain, his discipline, but he does it with an infectious delight that clearly shows that this is a man who does what he loves to do and has a purpose that he passionately believes in. Even the most routine activity can become interesting if you turn it into a game.
However, this humor does not prevent him from obeying the coach unquestioningly. He understands perfectly well that he would not have achieved anything without outside advice. As well as without a sober assessment of your capabilities. There is no need to try to be the first everywhere and at once. At the Beijing Olympics, the holder of the world record in the 100-meter dash thought for a long time whether to go for the 100 m or 200 m. However, he realized in time that such self-confidence could ruin him and leave him without the coveted gold circles.
The fastest man in the world shoots down his rivals, actively trains and maintains his own Instagram.
Hussein St. Leo Bolt is a Jamaican athlete who specializes in short-distance running, six-time Olympic champion and eight-time world champion. During his performances he set 8 world records. The current holder of world records in the 100 (9.58 sec; Berlin, 2009) and 200 meter (19.19 sec; Berlin, 2009), as well as in the 4x100 meter relay as part of the Jamaican team (36.84 sec, London, 2012). And he does not disdain electrical myostimulation.
He is the first person in the history of athletics to set world records in three of these distances at one Olympics (Beijing 2008), and also the first person to win the 100 and 200 meters at two Olympics in a row (Beijing 2008 and London 2012). Winner of the most Olympic gold medals in Jamaican history. Currently, she ranks 4th in the number of gold medals won at the Olympic Games among track and field athletes.
Born in the small village of Sherwood Content, in the Trelawny region of northern Jamaica. His parents, Jennifer and Wellesley Bolt, own a grocery store, and he has a brother, Sadiqi, and a sister, Sherin.
As a child, Usain played cricket, and during a competition, he was noticed by a cricket coach. athletics of this school Pablo McNeil. He drew attention to the speed potential of the young athlete and advised Usain Bolt to quit cricket and switch to athletics.
Based on the results of 2008, 2009, 2011, 2012 and 2013, Bolt was recognized as the best athlete in the world.
In the 100-meter final of the Beijing Olympics, Bolt recorded a peak speed of 12.2 m/s (43.9 km/h) and an average stride length of 2.6 m. Over a distance of 100 meters, he needed to take about 41 steps. This is 2-2.5 steps less than most competitors.
A feature of his technique is a low rise of the hips, moving the legs forward in a straight line and a slightly “sitting” body position, which allows the use of additional strength of the pelvis and hips.
In the final of the Berlin 2009 championship, Bolt's peak speed was 12.27 m/s (44.17 km/h) at a point 65.03 meters from the start.
The gap from rivals in the last third of the 100 m distance is generally “ business card" Bolt. Analysis shows that it is not Bolt who is accelerating, his speed is also falling, just much less than that of his rivals.
In the 150m race in 2009 with a result of 14.35 s, Usain Bolt achieved the highest average speed for all times over the entire distance, 10.45 m/s.
It is estimated that a third muscle fibers The athlete's cell consists of particularly fast cells.
Usain Bolt became a Nissan brand ambassador in June 2012, and a little later became an honorary "inspirational" director at Nissan's global What If_ company. One of the areas of cooperation between Bolt and Nissan was the creation of a special version of the GT-R model, called the Premium Edition GT-R Bolt Gold. The car, painted gold, was originally created to be sold at a charity auction. It will feature a gold plated plaque with Bolt's autograph.
In June 2011, Bolt stated that he would like to become a Manchester United player after retiring from his athletic career. He's fast and he thinks he could be a good player.
Usain's nickname is Thunderbolt. Lightning Bolt
studied the diet famous athletes, to compare it with the philistine. Their research is based on interviews with the stars themselves, statistics and comments from coaches in various game disciplines.Usain Bolt, athlete, fastest man in the world
Calories: 5500 per day
Exercises: 3.5 hours a day
It has the most unexpected menu on our list. In the morning before leaving for treadmill Usain loves to eat chicken wings and nuggets. During the 2012 Beijing Olympics, he ate about 1,000 nuggets.
His diet consists of 60% protein, 30% carbohydrates and 10% fat. He often eats fish salads, dumplings, fried bananas and sweet potatoes for breakfast. For lunch - pasta with chicken, and for dinner - rice with peas and pork.
Training lasts about 3.5 hours a day. For many athletes they take longer, but neither this nor a strange diet prevented Bolt from winning 8 Olympic medals and become an 11-time world champion.
Usain Bolt. Photo: Erik van Leeuwen
Andy Murray, tennis player
Calories: 5500 per day
Exercises: 5.5 hours
On a typical training day, Marey eats porridge with eggs, muesli, and bacon for breakfast. Lunch consists of a fruit smoothie, vegetables and protein. Dinner - soup, seafood and salad, for the second - chicken and potatoes with vegetables.
To stay focused, the tennis superstar takes time to meditate every day.
Andy Murray, photo Brendan Dennis
Venus Williams, tennis player
Calories: 3489 per day
Exercises: 4.5 hours a day
Venus starts his morning with a glass , protein or fruit smoothie, omelet or muesli. For lunch, the tennis player prefers vegetarian food: rice, beans, grilled shrimp, and dates and cashews for snacks. Dinner is chicken salad.
In addition to intensive training, the tennis player attends the dance section every day, and spends as much time dancing as she does on the court.
Jessica Ennis-Hill
Calories: 1749 per day
Exercises: 6 hours a day
Even after her career, Jessica trains almost twice as much as Usain Bolt. In the gym she does crunches, push-ups, jumping, planks, and even trains while walking the dog.
As for the diet, it is simple: for breakfast - toast, cereal with yogurt and juice. For an afternoon snack - cereal bars and fruit. For lunch - pasta and soup plus a couple of sandwiches. But for dinner she prefers risotto or lasagne, pasta, salmon and chili. Maybe treat yourself to a glass of red wine.
Jessica Ennis-Hill, photo: Erik van Leeuwen
Conor McGregor, fighter
Calories: 3186 per day
Exercises: 8 hours a day
Eight hours of training a day is an insane schedule. But the legendary fighter Conor McGregor often does not follow a training schedule; he does not like a strict daily routine. Maybe do a little gymnastics in the morning, then go to the gym or taekwondo, yoga, capoeira, depending on how you feel. In any case, he spends the whole day on the move.
Likes to drink , but does not drink energy drinks, and often eats meat.
Conor McGregor, photo: Andrius Petrucenia
Wayne Rooney, football player
Calories: 4575 calories per day
Exercises: 6 hours a day
On the morning of the match, Wayne eats a bowl of chocolate cereal and tries to mentally prepare himself for the game.
In his book "10 Years in the Premier League" Rooney wrote that in " “monitor the players’ nutrition. He also visits the gym three times a week: lifting weights and running on a treadmill.
Wayne Rooney, photo: Dmitry Golubovich
Ronda Rousey, judoka
Calories: 2706 per day
Exercises: 6 hours a day
Star Ronda Rousey sits on . She mainly eats foods necessary for building muscle mass and recovery. Rhonda doesn't count her daily calories, but she often eats a bowl of it for breakfast. and coffee. For lunch he has an omelet with bread, and for dinner he prefers turkey chili. For dessert he eats yogurt.
Ronda Rousey, photo: PedroGaytan
One of the benefits of being a professional athlete is the sheer amount of food you can consume after a hard day. grueling workouts. When your job depends on physical strength, every calorie counts. Yes, professional athletes and heavyweights are at their peak physical fitness, and few of them live on kale and kombucha. Some have chosen more... gentle diets, making “meals” such as McNuggets the basis of their diet (oh the horror!). But no matter what they eat, the amount of food they absorb can blow their minds. We present to your attention the material from the Bigpicture.ru portal about 10 famous athletes with the craziest diets.
1. Matt Kalil
Average number of calories consumed per day: 7,000.
Even though the Minnesota Vikings forward lost 20 pounds after suffering from pneumonia, he manages to maintain his 400-pound frame on a diet of fast food. In 2012, he ate bacon, eggs, fruit, cottage cheese, toast and sausages for breakfast. Sounds quite harmless, right? But for lunch, Kalil ate pizza, burgers and other types of fast food. IN last years this football player's diet consists of high-calorie protein shakes, pasta and lots and lots of snacks.
2. Michael Arnstein
Type of sport: marathon.
Average number of calories consumed: 4000-6000.
Long-distance runner Michael Arnstein, who calls himself a fruitarian, lives on an 80/10/10 diet of raw vegetables and fruits (80% carbohydrates mixed with 10% protein and fat). Arnstein has run more than 50 marathons and attributes his success to this raw food diet, which brings him 6,000 calories a day. This transition helped him achieve the best sports results. Every ten days, Arnstein buys 225 kg of fruit to feed not only himself, but also four members of his family.
3. Michael Phelps
Type of sport: swimming.
Number of calories consumed: 12,000.
Diet of the absolute record holder for the most awards in history Olympic Games Impressive to say the least. While preparing for the Olympics, the swimming star consumed as much as 12,000 calories a day. His daily diet consists of half a kilo pasta, a whole pizza, three fried egg sandwiches, oatmeal and French toast. When the public learned about his diet, a flash mob called “The Michael Phelps Challenge” appeared online - people tried to eat like the famous swimmer all day long.
4. Nick Hardwick
Type of sport: American football.
Number of calories consumed per day: about 5000.
After retiring from the San Diego Chargers, the former lineman changed his NFL diet and lost 70 pounds in five months. But before that, he ate buckets of ice cream and drank 700-calorie protein shakes. Today, Hardwick follows a paleo diet consisting mostly of whole foods.
5. Rock
Type of sport: wrestling.
Number of calories consumed: 5000.
What is The Rock cooking up there again? Looks like brown rice and fish again. Dwayne "The Rock" Johnson eats a lot of seafood - 370 kg of cod alone per year. It’s clear that such a diet will quickly get boring. That's why Johnson organizes his legendary cheat days, during which he consumes incredible amounts of fast food.
6. John Call
Type of sport: acrobolics.
Average number of calories consumed: 3400-4500.
Inventor of acrobolix - a hybrid of acrobatics and power loads- got into his current shape thanks to eating more than 45 kg of chicken per week. Once a week, Call prepares his famous lunch, which includes 6 kg of potatoes and 12 cups of rice.
7. JJ Watt
Type of sport: American football.
Average calorie intake: 9000.
The Houston Texans quarterback started "eating avocados" after realizing his body needed extra fuel. To increase the fat layer, the player increased his daily potato consumption and began to combine breakfast and lunch. JJ's typical meal consists of French toast and a potato omelet.
8. David Carter
Type of sport: American football.
Average number of calories: 10,000.
This 136-pound athlete manages to maintain his weight by following a strict vegetarian diet. He consumes 10,000 calories a day and his diet consists of greens, rice, quinoa, nuts and legumes. Carter eats every two hours, and eats a lot. Every morning he starts with a bucket of bean smoothie (100 g of protein) and drinks this drink throughout the day.
9. Riff Raff
Type of sport: wrestling.
Number of calories consumed: about 4000.
Although Riff Raff is primarily a musician (rapper), his transformation into a 108-pound beast proved that Jody High Roller is a serious athlete. With Hulk Hogan's blessing, Riff Raff ate pizza, burgers, shrimp, and a lot of meat in the evenings to reach his weight goal and join the wrestling world.
10. Usain Bolt
Type of sport: athletics.
Number of calories consumed: 5500.
Despite the fact that many say that going to McDonald's often is harmful, Usain Bolt regularly does it every day. Before the 2008 Beijing Olympics, the Olympic champion ate 47,000 calories worth of Chicken McNuggets. And he has medals to prove that it worked to his advantage. Bolt used to eat nuggets and fries for breakfast, lunch and dinner, and his usual snack was apple pie.
