Category Archives: Run faster

You Can Run Fast Like Usain Bolt

Do you want to run fast like Usain Bolt?

Of course you do, but can you? Probably not, though you can run faster than you ever had before.

The trick to running fast is not so complicated as it seems.

A few suggestions that will help any Athlete achieve superior speed and quickness.

1. Low Body Fat – Have you ever seen overweight sprinters? No

2. A High Strength to Body weight ratio – KEY POINT! When you are strong and light, with low body-fat, gravity cannot hold you down. Obviously it is more than just strength, but a good strength base is the key to all movement. I believe this 100%.

This strength has nothing to do with how much one can squat and bench, it has more to do with ‘functional’ strength. In other words, develop all strength qualities as possible.

A mix of explosive Olympic lifting, Kettle-bell training, Traditional Strength exercises, and stability strength building will  unlock power  and this translates to speed.

How fast can Usain Bolt run


What makes Usain  Bolt so freakishly fast?

Perfect biomechanics. There has never been a sprinter his height with a turnover of a shorter sprinter. Usain Bolt also has a lot of natural functional strength. Running the hills of Jamaica taxes the body like no other exercise. Another explanation from well known sports physiologists….

Corey Hart, an exercise physiologist with the Physio Performance Lab in Boise, Idaho, chalks that up to Bolt’s dorsiflexion, the way the foot flexes toward the shin, while walking or running. This may predispose him not to put his heel too close to the ground, which would make him lose energy.

“Sprinters run on their forefeet,” he says. “When you think about sprinting, you resist the force that goes into the ground by not putting the heel down.”

Dan Cipriani, a professor of exercise science at San Diego State University, thinks one of the keys to Bolt’s success may lie in what he does specifically during push-off, when his foot is in plantar flexion, or the movement of the foot away from the shin — the opposite of dorsiflexion. “The way he’s able to propel himself forward, I would assume he has very good plantar flexion strength and speed.” source


Weightlifting or not, good functional Body strength and stability is the foundation for speed generation.

You can develop full functional body strength with exercises  such as push-ups, one legged squats, core training, and pull-ups.

Once you develop a high level of body weight strength, then you can move onto more traditional advanced weight lifting.

Here is Usain Bolt doing a traditional explosive weight movement  – the Hang Clean.

If you really want to increase your speed, you will need a structured training program. One of the best, informative training programs is from my good friend Jack . Jack has taught all I know about training and with his help I was able to knock off .3 tenths off my 40 yard dash time in 3 months. Check out Jack’s amazing program.

Plyometric Training Exercises

Plyometric training exercises

Image by Forest Runner via Flickr

Plyometric Training Exercises are dynamic movements where the muscle is contracted eccentrically then immediately, concentrically. They are exercises that are designed to train your body in fast, explosive movement. They are also sometimes called proprioceptive neuro-muscular facilitation, since it’s designed to make the nervous system more efficient.

Example of Plyometric Training Exercises

A good example is push-ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up. : because plyometrics is one of the best ways if not the best way to improve power.

Power is the amount of force your muscles can produce in a given period of time. So, making a contraction more powerful means that the muscle will be able to produce more force in a shorter amount of time therefore increasing your explosiveness, sprinting speed, and vertical and horizontal jumps

 Plyometrics are recommended only for well-conditioned athletes. You should have high levels of leg strength prior to performing plyometrics. Start slowly with small jumps and gradually build up. Land softly to absorb shock. Allow plenty of rest between plyometric workouts. Stop immediately if you feel any pain in your joints. Use footwear with plenty of cushioning.

I can assure you that world class speedsters such as Usain Bolt, Chris Johnson, and great speedsters of the past do plyometric training exercises!

Watch the Video below as it goes into detail of the science of Plyometrics and how it can benefit you in your quest to run faster and jump higher. The training program is designed to not only increase vertical leap but overall sprinting speed. There is a strong correlation between speed and vertical jumping abilities; and each training program benefits the other, they are very similar, especially using plyomteric exercises.