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.