Usain Bolt's training at his peak blended sprint technique, plyometrics and core strength, with careful attention to his back due to scoliosis.
📅 The weekly plan
⚡ Monday
Speed- Block starts
- 30m flys
- Bounding
🏋️ Tuesday
Strength- Squats
- Lunges
- Core circuit
⚡ Wednesday
Speed endurance- 150m repeats
- Tempo runs
🦘 Thursday
Plyometrics- Box jumps
- Hurdle hops
- Skips
⚡ Friday
Speed- Sprint drills
- 60m sprints
🛁 Saturday
Recovery- Massage
- Pool
😴 Sunday
Rest- Rest
🥗 Diet
- Yams, chicken, rice and peas
- Jamaican home cooking
- Fruit and fresh juices
💡 Key takeaways
- Speed is a skill
- Core work protects the back
- Quality over quantity
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
