Bingo! We have a winner.
I think everything besides rolling out of bed in the morning is “secondary” for Usain.
This is the part that I think needs repeating, which certain people here don’t want to deal with:
“Even today, I’m not a real heavy lifter; I just go heavy enough to develop the muscles I don’t go after it like some other guys, mostly the shorter runners [laughs]. I’m not really that kind of sprinter.”
Although Usain keeps things lighter than most, his lifting has noticeably carried over onto the rubber. “It really has helped me with strength endurance,” he says. “And it’s good to have that strength, because you can run fast for longer periods.”
The program listed fits perfectly with Usain’s objectives.
I agree Goose. If somebody had said 3 years ago that Usain bolt would be Olympic and World champion, with times of 9.58 and 19.19 would anybody have believed that?
So why is it so unbelieveable that Bolt may use machines? KitKat has stated that his top guy used machines. Even Bruce Lee used a Marcy multigym and we all know what an awesome athlete he was.
Well Usain did run 20.13 +0.0 at age 16. That’s about as surprising as his 19.1 if you ask me. If that was with no weight training and other training components…
It’s like when you get a kid who runs 23sec and has no history of the other components of training like lifting, therapy, etc and he improves by 1second. Same thing for Usain…only it’s 20 instead of 23.
I think Clyde Hart uses a bunch of “dumb stuff” too. Like leg press, running arm action with DBs, leg ext/curl, etc.
In the front of my coaching book.
There are only 2 things in life,
things I can change
things I can’t
know the difference.
weights, People have lifted for 20 years and never increased their pb - Change
CF would have something somewhere.
I have to keep reminding myself of the next line
you will never learn with your mouth open.
Fair point.
I should have also mentioned that when somebody doesn’t hammer it on the weights, they may actually have a better over-all blood flow and lower blood pressure for a day or so. This can help recovery.
Also, scientific journals have suggested parallel muscle fibers are faster than cross-bridged fibers.
If we put two and two together, we can suggest that not hammering it on the weights will not result in as many cross-bridged fibers compared to some one who allways goes heavy.
People who allways go heavy also get more tension in their body and mind and this can carry on for more than a day or two. (Some heavy lifters get a lot of physio - and need it.)
If heavy (above 80% of 1 rep max) weights have turned them in to a lump of granite, I might urge them to get down the pool, just for one day, for them to appreciate the opposite end of the spectrum. They’d feel better for it, and then they can go back to the weight training in next session. Swimming wont improove sprint speed, but it will help recovery and over-all work capacity. Not a training recomendation. Just trying to make a tense athlete experiance the benefits of blood flow in muscles that are not shortened and tightened as per’ heavy weights.
Fogelson does make a case for there usually not being as much eccentric loading on a machine.
So again, there is less wear and tear and therefor; quicker recovery from machine sessions.
Personally, I never rated extreeme loading in eccentric phases. (You know how some lifters talk about going extra heavy in a power rack, on the eccentric phase.) Sometimes I have had noticably better power improovements, from exacting the drive and
concentric phase, far more, than anything I’ve ever done with the eccentric phase.
So who believes following Usain Bolts training program to the T will see them putting in the same times, lol…?