THIS One Exercise Gave Usain Bolt 90% of His Speed

Summary

In this video, strength and conditioning coach Shamari reveals that timed sprints were key to Usain Bolt's speed gains. Emphasizing the importance of competing and pushing beyond one's limits, Shamari explains how auto-regulation through sprinting can improve athletic performance. He also discusses the role of weight training and provides a free speed improvement checklist for viewers.

Takeaways

• 🏃 Usain Bolt attributed much of his speed gains to a specific exercise.
• 👨‍🏫 Shamari, a strength and conditioning coach, emphasizes the importance of a particular exercise for increasing speed.
• 📈 The exercise in question is not revealed until later in the script, building suspense.
• 💡 Shamari has purchased and studied a training program by Glenn Mills, Usain Bolt's coach, to understand the details of Bolt's training.
• 🤔 The audience is engaged by being asked to guess the key exercise before it's revealed.
• 🚦 Timed sprints or racing sprints are identified as the exercise that significantly contributed to Bolt's speed.
• 💪 Auto-regulation through sprinting is explained as a method to stress the body and improve speed.
• 📉 The concept of competing and the psychological aspect of performance during track meets is discussed as a factor in speed improvement.
• 📚 A speed improvement checklist is offered as a free resource for those looking to increase their speed.
• 🏋️‍♂️ Shamari clarifies that while weight training is important, sprinting itself is crucial for speed gains.
• 🤷‍♂️ The script dismisses the idea that genetics are the sole reason for Bolt's success, highlighting the role of training and competition.

Q & A

What is the key exercise that Usain Bolt used to improve his running speed?

The key exercise mentioned is timed sprints or racing sprints, which are considered the meat and potatoes of sprinting faster.

What is the role of genetics in Usain Bolt's speed gains?

While genetics, such as limb structure and tendon structure, play a role, the script emphasizes that training and sprinting are crucial for speed gains, suggesting that even with great genetics, training is necessary to achieve the fastest times.

Why does competing during track meets help athletes run faster?

Competing increases the threshold of athletic traits needed to run faster, similar to how lifting weights increases the threshold for strength.

What is the concept of auto regulation as it relates to sprinting?

Auto regulation refers to the body's response to stress during sprinting, where it adjusts and adapts to run as fast as possible after periods of stress and recovery.

How often should an athlete sprint to see improvements in speed?

The script suggests sprinting at least two times per week for optimal improvements in speed.

What is the importance of intensity during sprint training?

Max effort and intensity are crucial during sprint training as it stresses the body, leading to adaptations that result in increased speed.

Why is it important to not focus solely on technique during sprint training?

Focusing solely on technique can reduce the max output from 100% to around 80-90%, which is not sufficient for speed adaptations. The body needs the stimulus of high-intensity sprints to adapt and improve speed.

What is the significance of racing others in improving sprint speed?

Racing others, especially those who are faster, provides a competitive stimulus that pushes the athlete to achieve higher levels of intensity and output, leading to speed gains.

How does the script suggest incorporating weight training into a speed training program?

The script acknowledges the importance of weight training but emphasizes that it should be part of a comprehensive program that also includes high-intensity sprints.

What is the role of recovery in the process of improving speed through sprint training?

Recovery is essential as it allows the body to adapt to the stress of sprinting, leading to increased speed after rest periods.

What additional exercises are recommended to pair with sprint sessions?

The script suggests that while sprinting is fundamental, exercises like Plyometrics, bounding and broad jumps, squats, and deadlifts can also be beneficial when paired with sprint sessions.

Outlines

00:00

🏃‍♂️ The Secret to Usain Bolt's Speed

In this paragraph, Shamari, a strength and conditioning coach, reveals that timed sprints or racing sprints were the key exercise that contributed to 90% of Usain Bolt's speed gains. He emphasizes that despite Bolt's genetic advantages such as height and limb structure, consistent sprinting was the core of his training. Shamari explains that competition and sprinting at maximum effort during practice sessions are crucial for increasing speed. He also mentions the concept of auto-regulation, where the body adapts and improves in response to stress from intense sprinting. Additionally, he suggests that while weight training is important, it's the act of sprinting that directly translates to faster running times.

05:02

💪 The Importance of Max Effort Sprinting

In the second paragraph, Shamari discusses the common misconception that focusing solely on technique during speed training sessions is enough to improve speed. He argues that it's necessary to provide the body with a stimulus to run faster, which is achieved through max effort sprinting. Shamari explains that consciously thinking about technique can actually hinder performance, as it reduces the intensity of the sprint. He points out that Usain Bolt's speed improvements were largely due to racing against other top athletes like Yohan Blake and Asafa Powell. Shamari suggests that if one cannot race against faster individuals, they should time themselves or use resistance to simulate the effort required for improvement. He concludes by stating that sprinting at maximum effort is essential for increasing speed, and recommends watching a related video for additional exercises that can be paired with sprint sessions.

Keywords

💡Usain Bolt

Usain Bolt is a retired Jamaican sprinter who is considered one of the greatest athletes of all time. In the context of the video, Bolt is used as an example of an athlete who achieved exceptional speed through specific training exercises. The script mentions that Bolt used a particular exercise that contributed significantly to his speed gains.

💡Strength and Conditioning Coach

A strength and conditioning coach specializes in training athletes to improve their physical performance, including speed, strength, and agility. In the video, the speaker identifies himself as such a coach and discusses his experience in training athletes to run faster.

💡Genetics

Genetics refers to the inherited characteristics that an individual receives from their parents. In the video, genetics is discussed as a factor that can influence an athlete's natural ability to run fast, but it is also emphasized that training and exercise play a crucial role in developing speed beyond genetic potential.

💡Sprinting

Sprinting is the act of running at full speed over a short distance. The video focuses on sprinting as a key method for improving speed. The coach explains that timed sprints or racing sprints are essential for increasing speed and that they should be a central part of an athlete's training regimen.

💡Auto-regulation

Auto-regulation in the context of the video refers to the body's ability to adjust and adapt to stressors, such as intense physical activity, to improve performance. The coach explains that sprinting puts stress on the body, and through auto-regulation, the body adapts to run faster after periods of rest and recovery.

💡Max effort

Max effort refers to exerting the maximum amount of effort during an exercise or activity. The video emphasizes the importance of max effort sprinting for achieving speed gains. The coach suggests that sprinting at maximum effort is more effective than focusing solely on technique.

💡Racing Sprints

Racing sprints involve competing against others in short, high-intensity races. The video script highlights racing sprints as a way to improve speed, as they mimic the competitive environment that naturally pushes athletes to perform at their best.

💡Plyometrics

Plyometrics are exercises that focus on developing explosive power and speed, often used in athletic training. While the video's main focus is on sprinting, plyometrics are mentioned as a complementary exercise that can help improve an athlete's speed.

💡Speed Improvement Checklist

The Speed Improvement Checklist mentioned in the video is a tool that the coach uses to ensure athletes are covering all necessary aspects of training to improve their speed. It is a comprehensive list that helps athletes track their progress and ensure they are doing the right exercises.

💡Adaptation

Adaptation in this context refers to the body's response to training stimuli, such as sprinting, by making physiological changes that allow for improved performance. The video explains that for an athlete to get faster, their body must adapt to the stress of high-intensity sprints.

💡Technique

Technique in the video refers to the specific methods and mechanics used in sprinting, such as dorsiflexion and acceleration. While technique is important, the coach argues that it should not be the sole focus of training; instead, athletes should also emphasize max effort sprints for speed gains.

Highlights

Usain Bolt attributes 90% of his speed gains to one key exercise.

Many athletes neglect the importance of this specific exercise for speed improvement.

Shamari, a strength and conditioning coach, trains athletes to enhance their speed.

Shamari has purchased and studied a training program by Glenn Mills, Usain Bolt's coach.

The exercise that gave Bolt most of his speed gains is revealed to be timed sprints.

Competition is crucial for increasing speed, as it pushes the body to its limits.

Auto-regulation is a key concept where the body adapts to stress to improve performance.

Shamari offers a free speed improvement checklist for athletes.

Weight training is important but should not replace sprinting for speed improvement.

Sprinting alone can develop power, rate of force development, and elasticity.

The importance of sprinting at maximum effort to stimulate the body for speed gains.

Racing others is compared to playing basketball 5v5 for skill improvement.

Usain Bolt's secret to improving speed was racing other top sprinters like Johann Blake and Asafa Powell.

Max effort sprinting is the core exercise for running faster.

Shamari emphasizes the necessity of sprinting at least twice a week for speed improvement.

Technique should not overshadow the need for maximum effort sprinting in training.

Shamari provides additional resources and exercises for pairing with speed sessions.

Transcripts

if you want to run faster there's this

one key exercise that Usain Bolt use to

get 90 of his speed gains when athletes

come to me tell me how they're

struggling to run faster I always ask

them if they're doing this one exercise

and they always say no what's good

everybody my name is just Shamari I'm a

strength and conditioning coach for a

couple years now I train athletes to run

faster and transform their athleticism

to actually show this one simple

exercise I'm going to break down two

videos of Usain Bolt's training by his

coach Glenn Mills which by the way

actually paid Glenn Mills for a training

program that he put did with Usain Bolt

it's like a whole year training so I

actually know like his actual like the

statistics and like the little things

about it but I'm not going to share it

there's one exercise I said that gave

him 90 of the gains and I'm going to

break it down right here

what do you think it is comment down

below before it happens what do you

think is giving him 90 of his gains

besides genetics and things of that

nature six foot five great limb

structure great tendon structure

everything's really perfect when it

comes to using both yes your next play a

role but he still had to train to run

the fastest time of all time there's one

exercise that did it this is the meat

and potatoes of sprinting faster does it

sound underwhelming it's because it is

timed Sprints or racing Sprints gives

you the most gains in terms of your

speeds don't let genetics play a role in

oh I can't get faster my genetics suck

that's not true you need to compete

there's a reason why you only get faster

during your season is because you're

constantly competing at the track meets

right there's a reason why you run

personal best during track meets is

because you're competing right so a lot

of people say like oh well competing

just gets you to that Max threshold it

actually increases the threshold just

like doing increases your dunk threshold

so if your Sprint time is only a 4.8 if

you compete two times a week eventually

the competition alone just sprinting

alone will actually get that 4.8 to a

4.6 not from improving technique for

improving the raw output of athletic

traits needed to run faster by the way I

have a speed Improvement checklist so

it's everything you possibly could need

to improve your speed on a checklist and

then you can learn the things you need

to be doing and make sure you're

checking it off every time you have a

speed session um all it's free just put

your email in it's right there in the

link below go hop on the the Improvement

checklist you also get an example

workout of something I've done in the

speed Academy it's really really good

there's a bunch of resources a bunch of

learning you could do completely for

free just go check it out in the

description this is due to something

called Auto regulation right there's

some other names for it but I like to

call it auto regulation where you stress

your body and your body regulates and

adjusts its body to run as fast as

possible due to the stress you're

putting on it so it's just like

squatting in a sense where you squat a

really heavy weight let's say it's a

five rep max and then you break down

your body and you actually get weaker in

that session due to fatigue and stress

and then you rest for let's say three to

four days and you come back and now you

squat five to ten more pounds it's the

same thing for sprinting you're going to

Sprint a certain amount of distance

racing people and timing people which is

going to be Max effort Max output a

hundred percent intensity and then once

you stress your body down after let's

say 120 meters worth of Sprints then you

rest for a couple days you come back and

you run faster that's all it takes

there's a reason why athletes can legit

never touch a weight room I've seen guys

run 10.6 10 before and never touch a

weight room there's actually a guy who

in the Olympics stated who runs sub 10

he runs a 9.9 who in the Olympics stated

he never touched a weight room to that

day and he ran sub 11 or sub 10 I'm

sorry and this is because sprinting

helps you run faster you cannot try to

Sprint faster and avoid sprinting you

cannot try to beat your competition and

avoid competing right there's a reason

why people like Allen Iverson in 5v5 in

basketball all he said he did was he

never worked out a day in his life and

all he did was play 5v5 basketball he

competed against people who are slightly

better than him his level and improved

the threshold of his skill just by

playing the game alone you can develop

power rate of force development

elasticity Force production all the key

aspects of sprinting from sprinting

alone even ankle stiffness can all be

developed through Max after Sprint

training and clearly I'm not saying

don't do weight training I'm clearly

weight training is important you need to

do your full range of motion lifts your

quarter range of motion lifts you need

to do your speed lifts all that stuff is

important I program all that in the

speed Academy but at the end of the day

if you want to run faster you need to

run fast stress your body so you get

tired and then recover and you will get

faster it is the number one way to run

faster is to Sprint just like the number

one way to jump higher is to jump the

number one way to squat more is to squat

you don't tell someone to run faster by

squatting you don't tell someone to

squat more by running they need to go

squat it's all the same thing in every

single sport but yet ninety percent of

people are just just doing speed

training sessions we're all they're

focusing on is technique versus giving

your body a stimulus to run faster you

have to give your body a stimulus so it

can adapt if it cannot adapt to a

stimulus you're not going to run faster

and constantly trying to improve

technique or constantly staring at a

phone comparing your Technique to Usain

bolts every single practice and you're

not actually going a hundred percent

you're not going to run faster and

actually I'll break this down because

I'm on a tangent one you actually are

looking at your Technique I'm saying

actually oh my god when you're looking

at your Technique and you're comparing

it let's say you're trying to improve

your dorsiflexion and acceleration

you're trying to pull your toes up and

pull pull your foot up so it's in

dorsiflexion you start thinking at the

conscious level this makes your max

output go from 100 to I can give you a

rough number probably about 80 to 90

percent and for you to make an

adaptation for Speed in the research it

shows you need to go 95 or 100 which is

a huge difference at the central nervous

system level basic terms you need to be

running 95 to 100 Max intensity Max

output racing someone timing someone

think about how hard you run at a track

meet versus practice you need to be

running that hard during practice all

the time to get speed gains and the

second you start thinking consciously

you drop all the way under 95 and you

simply cannot get faster that way so if

you want to know the secret to Usain

Bolt speed besides him being six for

five in genetics forget about that for

right now the secret to him improving

his speed from on from from there on is

racing Johann Blake racing asafa Powell

raising the fastest people in the world

constantly at practice never taking a

day off from racing people two to three

four times a week racing people Johann

Blake also one of the fastest people in

the world guess who who is trading

partner was Usain bolts go ahead blame

genetics but the end of the day they

raced each other they went Max intensity

Sprints and if you can't race someone

who's faster than you or or try to chase

someone down who's slower than you then

go find a a phone go find a cone and

time yourself and if you can't do that

then go get some resistance and and

Sprint as hard as possible with a hill

or or sled resistance behind you and

that will give you 90 of gains if you

are not fast you have to do this so I've

gone on enough of a tangent at this

point literally all it is is Max effort

sprinting okay people have already

clicked off I don't care if you want to

run faster you need to run at Max effort

this isn't clickbait yes you need to

lift yes you need to do Plyometrics yes

you need to do bounding and Broad jumps

and squats and deadlifts but the end of

the day if you are not sprinting two

times per week or at least one times per

week you will not get faster that's all

but if you want to know some exercises

to pair with your speed sessions these

sprinting sessions that you must be

doing at a foundational level then go

watch this video right here where I give

you some of the best exercises to pair

with your speed session including the

lifting portion too