Usain Bolt Workout Routine

Usain Bolt Workout Routine, Physical Stats & Workout Tips

A natural gifted athlete, Usain Bolt was born on August 21, 1986 won 3 Gold medals at 2008 Olympic games in Beijing, China. This Jamaican citizen also became the first man in the history to win both 100metre and 200 meter races in the best record time. He is being regarded as the fastest person ever. Nicknamed as ‘Lightening Bolt’, Usain is considered to be the world’s most marketable athlete ever.
Usain Bolt is the proud owner of various awards, such as IAAF World athlete of the year, Laureus Sportsperson of the year and many other.

usain bolt
Usian Bolt has an intensive workout strategy. He makes sure that he works out six days a week which includes weight training, running, footwork training and flexibility exercises. Usain Bolt Workout Routine includes variety of exercises  such as box jumps, frog leaps, high knee skips, ankle rolls, step ups and many more.  He usually spends 3 hours daily for training purposes and thereafter goes for relaxation and massage in order to ensure recovery.

Usain Bolt Physical Stats

Usain Bolt Height: 6’5’’ (1.96 m)

Usain Bolt Weight: 86 kgs (207 pounds)

Usain Bolt body

Usain Bolt Workout Routine

Bolt’s workout consists of 2 phases. These are discussed below:

Phase I
Under this phase there are a range of types of exercises which purely emphasis on building power

Bunny hops

5 sets of Bunny hops of 5 reps

Box jumps

4 sets of box jumps 8 reps


3 sets of Bounding of 10 reps

Chest Press

ü 2 sets of chest press machine of 10-12 reps

Leg extensions

2 sets of leg extensions of 10-12 reps


2 sets of squats of 10-12 reps


2 sets of Lunges of 10-12 reps

Machine squat

1 set of machine squat of 8 reps

Seated chest press

1 sets of seated chest press of 10 reps

Stride outs

10-15 stride outs for warm up

Frog leaps

2 sets of Frog leaps of 10-12 reps

Usain Bolt

Phase II
the exercises mentioned below focuses on the joints of the body, thus strengthening them

        Cable knee drives

3 sets of cable knee drives of 10-12 reps

Hanging leg raises

3 sets of Hanging leg raises of 10 reps

Ankle rolls

5 sets of ankle rolls of 10-12 reps

Explosive step ups with weighted barbell

2 Sets of explosive step ups with weighted barbell of 10 reps



Usain Bolt Workout Tips

Usain Bolt body

  1. The Basic speed training is a mixture of drills, power increasing exercises and leg strength.
  2. Focus is mandatory to ensure good training and fitness regime.
  3. Make sure that your body gets proper rest so that you can be rejuvenated to the fullest.
  4. The muscles need good healthy diet so as to avoid from fatigue.
  5. Drink plenty of fluids to keep your body hydrated.
  6. Have at least 6 short meals in a day.

This was the Usain Bolt Workout Routine, we got from our various resources and researches kindly take advice from your gym trainer before following this workout routine. We hope it will help you. Kindly Share this article on Google Plus, Facebook, Twitter etc to gratify us.

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