Jacob Osborn

Fast Food: Usain Bolt's Diet and Workout Program | Man of Many

When it comes to Usain Bolt’s diet plan, we have some good news and some bad news. The good news is that Bolt eats a surprising amount of what might be called guilty pleasure food, such as breakfast sandwiches, corned beef, and (gasp!) pasta. According to legend, he even once consumed 1,000 chicken nuggets when participating in the Beijing Olympics. Whether true or not, that makes for one heck of a modern myth. The bad news is that if you want to eat as he does, you should be prepared to spend a lot of time at the gym or on the track.

What is Usain Bolt’s Diet?

It’s been reported that Usain Bolt’s diet plan consists of 5 meals throughout the day, most of which are approved by his coach and prepared by his personal chef. That includes breakfast, lunch, dinner, and snacks. Here’s a breakdown:

Usain Bolt Diet Breakdown

You don’t get to be the fastest man in history by diet alone. That’s why Usain Bolt’s training routine is as consistent as it is methodical, and executed on a daily basis. Given his above-average height and weight, Bolt focuses on generating propulsiveness by strengthening his fast-twitch muscle fibres. He also employs a range of conditioning exercises to ensure that his figure stays relatively lean.

Usain Bolt’s Workout Plan

This phase focuses on producing maximum power in minimal time.

Phase A of the Electric Bolt Workout

Keeping your feet shoulder-width apart, squat down while bringing both arms back. Swing your arms as you jump forward as far as you can. Land and repeat, performing 5 sets of 20 reps.

Bunny Hops

Start in the squat position and put your hands on your hips. Now, jump onto a 60cm high box, jump back down into a squat, jump back onto the box, and so on. Perform 4 sets of 8 reps. When weight training, Bolt brings in the medicine ball.

Box Jumps

Start by jumping forward and landing on your right foot. Follow this by immediately jumping again and landing on your left foot. Use your arms for momentum. Perform 3 sets of 10 reps.


The second phase of the Electric Bolt Workout emphasises flexibility and targets the hip flexors, thereby boosting your stride.

Phase B of the Electric Bolt Workout

Secure your angle to the low cable pulley by using the cuff attachment, and then stand at a distance to where the cable is taut. Next, thrust your knee upward toward your chest before carefully returning to the starting position. Perform 3 sets of 10 reps.

Cable Knee Drives

Hang from a pull-up bar using an overhand grip, then bend your knees and raise your hips until your thighs are close to your chest. Hold for a moment, lower carefully, and then do the exercise again. Perform 3 sets of 10 reps.

Hanging Leg Raises

After the Electric Bolt Workout, Usain Bolt heads out to the track for some sprints. He divides his sprint training into the following drills:

Usain Bolt Sprint Training

What, you thought you were done? As we said, Bolt targets his entire body, including his core. Here are the ab exercises he implements into his program.

Usain Bolt Ab Workout

Lie on your back and keep your legs straight and together, then lift them all the way up toward the ceiling. Bring the legs back down, but don’t let them touch the floor. Hold for a second before repeating.

Leg Raises

Help tighten those glutes by getting on all fours, raising your leg straight back in the air, and then sweeping it out to the side. Hold the leg (which should be more or less parallel to the ground) for a moment before returning to the starting position. Perform 3 sets of 30 reps, increasing your reps as you improve.

Side Sweeps

Crunches are so yesterday; opt for the reverse crunch instead. Start with your back on a mat and your knees bent. Tighten your core as you lift your feet off the floor until your knees are raised above your hips. Keeping your knees bent at a 90-degree angle and using your arms for balance, bring your knees toward your head, rolling up your spine. Hold briefly before gently returning to your original position. Perform 3 sets of 30 reps, increasing your reps as you improve.

Reverse Crunches

To start this exercise, prop yourself on your forearm, keeping your elbow underneath your shoulder and your knees bent so that your feet and lower legs are behind you. Your top hand should be either on your hip or reaching toward the ceiling. Next, lift your bottom hip off the ground, pushing through with your knee and forearm. Keeping the knees bent, lift your top leg upward while applying some extra squeeze to your glute. Bring the leg and hip back down to the ground, and repeat. Perform 3 sets of 30 reps, increasing your reps as you improve.

Side Plank Clams

As you can probably guess, the full Usain Bolt training program also consists of weight training exercises. Here’s a sample of how Bolt builds upon and then retains his cut physique.

Usain Bolt Weight Training

  • Good Morning (4 sets of 8 reps)
  • Barbell Lunge (3 sets of 10 reps)
  • Sled Push (3 sets of 20 reps)
  • Barbell Landmine Exercises (3 sets of 20 reps)
  • Box Jumps with Medicine Ball (4 sets of 5 reps)
  • Workout One

  • Power Clean (5 sets of 3 reps)
  • Explosive Barbell Step-Ups (4 sets of 6-8 reps)
  • Romanian Deadlift (4 sets of 10 reps)
  • Sled Drag (3 sets of 20 reps)
  • Barbell Ab Rollout (3 sets of 10 reps)
  • Workout Two

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