THIS One Exercise Gave Usain Bolt 90% of His Speed
Summary
TLDRIn 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
🏃♂️ 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.
💪 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.
Mindmap
Keywords
💡Usain Bolt
💡Strength and Conditioning Coach
💡Genetics
💡Sprinting
💡Auto-regulation
💡Max effort
💡Racing Sprints
💡Plyometrics
💡Speed Improvement Checklist
💡Adaptation
💡Technique
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
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