Should You Do Usain Bolt's Speed Workout?

[@justjumari]

Want to SPRINT FASTER? Go here: justjumari.com/the-speed-academy/

[@East_Coast_Toasty_Boy]

I would assume having ankle weights at home is a good alternative for hip flexor, if you don't have that leg strap at the gym.

[@1UnitFitness]

One thing I’ve noticed is that all his moves are explosive! It’s needed in sprints 💯

[@Ektetulling]

No shit

[@JustSluipere]

he is doing so much core cuz of his scoliosis in his back. He needs to do it to prevent injury and to make him able to correct his twisted back during max out sprinting.

[@justjumari]

fire

[@TheDeboross]

Stronger core brings more speed

[@athleterawat]

Core is main part in sprinting which absorb our force... Through ground and release in our foot which make strong attack on the ground❤️

[@scarred10]

​@@TheDeborossnot true,all elite sprinters have sufficient core stability,its not a matter of strength. Sprinters are born,not made to a huge extent.

[@paxundpeace9970]

It is so important strength is important also for injury prevention.

[@sumitrajput8983]

There is always a great coach behind a sport person's success, salute to their hardwork!

[@ShaniquePachey-bp4pu]

Love, Honor and Respect to Usain Bolt. It take strength, power, courage, commitment determination, hard work and wilpower to do these types of training. He as the heart of a lion, the strength of a elephant and the speed of a cheetah which made him fearless.

[@sebulban]

Lunges with free weights are super good for hip stability

[@thelegacyofgaming2928]

Usain Bolt the GOAT. Great video!

[@brunothebruiser]

💯 facts, sounds like I need the rest five more minutes than what I’m doing now. I got speed gains off my rest time but this makes total sense. Will do tomorrow💪🏽

[@Anthony.VYX.]

This channel is amazing. Thanks bro for all your vids, you’re really helping us a lot

[@emerichagens8756]

Yeah I’m gonna push back on the hip flexors. I am a old man how used to be a sprinter stayed active in Soccer my entire life. Watched my speed d diminish as i aged one day my chiropractor looked at me and said “your hip flexors”. So i made an appointment with a massage therapist, he worked on my hip. The next time I went to accelerate it was like he took twenty years off my body.

[@justjumari]

Did he work on your hip flexor ? Or did he improve hip internal rotation which is one of the leading things older athletes struggle with . Or did he fix your pelvis position and function since 90% of older athletes with a full time job sit for most of the day which weakens the hip flexor and gives it incredible pain

[@emerichagens8756]

My internal rotation is trash LOL! Has been for a long time since my twenties. But I don’t have a desk job per say I am at my desk maybe 10%. So if I am speculating it is something to do with being able to separate your hips in the lateral or circular plain. The litmus test would be if you injured flexor it would prevent you from pulling your knee though you might walk fine as it is a pendulum motion, but you are not running or sprinting. It may not mean that much to your 60/100m but a lot to your 400/600/800m or mile as you are into the sub 4:45 as you are driving your knees to run sub 4:00min time

[@pierres3x]

them lifted clam shells be doin hit my soul , shit hurts my glutes just seeing it

[@tomsteeple4384]

Speed endurance is not an energy system. It's a anaerobic lactic energy system that is the energy system of speed endurance ability.

[@shonemarcus2966]

Thanks for sharing your knowledge and video of the Flash; Usain Bolt, putting in work! Keep doing your thing Coach. #GODSPEED

[@MosesofElgin]

Great content champ!

[@tresmith4462]

loved this video man. can you do one for specific 400m training?

[@AnnieWheeler-g5o]

He uses the head over foot technique and thus uses more of his core than he otherwise would.

[@totallyraw1313]

No way was the first one a max effort 200m. Not 90 % either. Not even close!!!

[@divyansh6574]

Great video. Hack squats work very well in most cases over back squat.

[@justjumari]

yessir!

[@rizzlo]

why?

[@chimpanzee4271]

​@@rizzlo more power devolvement because the balance element is removed

[@Ximme]

Speed endurance is not an energy system right? We learned about: aerobic, anaerobic, alactic(PCr) energy systems. Do you mean training the anaerobic energy system during those max efforts 200m’s?

[@justjumari]

Well it’s not an energy system in the college books. My knowledge isn’t based on what you learn from college or school it’s from books research and other top coaches. In the track field we fall acceleration, max velocity, speed endurance, speed endurance 2 energy systems, it’s not textbook but just a way to categorize

[@justjumari]

www.aths.coach/resources/how-to-train-maximum-speed-speed-endurance-tempo-running-chart This is just a me sample of what I mean:

[@Ximme]

@@justjumari thank you sir

[@humanboy395]

Marcell Jacobs or christian Coleman next please

[@justjumari]

Marcell coming up fr

[@narendrak4043]

@@justjumari next Coleman

[@prabhatghosh7050]

No me

[@michaeldillard1408]

Interval speed training , anaerobic speed endurance

[@quicktingz2097]

Can you give us a full workout please?

[@jaedon_1k]

Preciate the breakdown bro

[@GamingSpiral]

I hear some people mentioning about doing squats over leg press due to stability muscles or something. What’s your opinion on that? I don’t think I’ve seen anyone say fully don’t do leg press but it seems to be a common idea to try and do more squats than leg press.

[@justjumari]

Stability is the key to force production. In the research the less stability you have the less force you do. So that makes machines way better for developing power then 99% of people think. So if your tryna improve stability. Work on ankle stability exercises. Not force production exercises. Hope that makes sense

[@Hensley_Jb]

@@justjumari interesting

[@drift400]

A counter point in regards to stability. Machines aid in stability, which aid in force production I agree. But what if you did work outs that put yourself in very unstable positions. Train to output force even in lack of stability conditions, wouldn’t that apply more force to when you have more stability available to you? Or is it just lengthening the time it takes to improve output force. Vs immediately using a machine that has stability available to you.

[@srikarsana7146]

@@drift400 i see it this way. If you want to become good at a movement then do the movement. If your aim is hypertrophy then use machine. if you want to become better at jumping you have to jump. So what are you trying to do ? become better at a movement or just muscle building ?

[@paxundpeace9970]

Maxium force production is for people doing maximum effort sprints like pros.

[@999study]

Can you do one video like this on Cristiano Ronaldo or any fast soccer player. It seems lot of soccer player or team avoid traditional weight training

[@Didewro]

I am from Jamaica....Coach mills trains his beginners sprinting up hills (barefoot) He also makes them walk double stride laps at end of practice.....alot of secrets he not showing. You need to go to his secret work outs.

[@mathewstovell5167]

What are double stride laps? I've never heard of that before.

[@jfbfjfbfhudbfbfhdbeb8944]

Where do you find the secret workouts?

[@antoinepinnock1777]

Core was the key ... that's why so much abs workout is included... if u know u know

[@justjumari]

Lol that’s not core work that’s ab work. Not challenging anti rotation or rotational power it’s purely just 6 pack bodybuilder stuff that’s why I wasn’t a big fan of it

[@antoinepinnock1777]

@@justjumari that's why no will get the record they don't even know what they are looking at ... how it help you to come home strong at the end of a race ... enable u to knee drive high knees past everyone... yea abs is core tho ... if you know u know

[@mattisderbabo596]

2:06 it's his father isn't it? His trainer is Glen Mills. Or am I wrong?

[@tua57940ify]

Agreed. During a standard box jump leave the ground from a quarter squat and land in a quarter squat. I.e. Knees below horizontal hip level!!+

[@ryanzacsanders]

at minute 3 that was an ems suit electric muscle stimulation. so he has to contract his muscles while doing the movements

[@justjumari]

✅

[@jessicashih6235]

Many thanks for your sharing.❤❤❤ Bravo, your advice is truly inspirational and professional, even much more helpful than the coach of our national team. 👏👏👏👏👏👏👏

[@ryanzacsanders]

at 8:20 he has added ankle weights so no need to make it faster

[@bestintheworId]

Quick question: I'm a distance runner, and I was wondering if this would help me in any way.

[@pritam_2407]

same Question?

[@RunsFarRidesFar]

Man if it makes them fast it should make us distance people fast.

[@paxundpeace9970]

Plyometrics and from time to time throw in a sprint session why not (but keep it easy in volume) So used to doing 12 or 15 of 400 as mid distance runner but for sprinting Just 4 *20m blocks (if you are used to them) 4*30m and 2*60 or 80m are enough for the start

[@thelegacyofgaming2928]

Distance runner as well, mostly 800. This will definitely help you to close out strong. Strengthening your core is key

[@Nieves_mly]

Great video, thank you! 🙏

[@HopsterZz]

The runnings in the pool are so badass and genius idea , it reminds me of that crazy underwater shadow boxing training made by Ohma but it was in a manga , not sure it is possible irl, especially extremely fast boxing 💀 (Kengan Ashura for the ref 💪💪)

[@HopsterZz]

Bolt always been a monster for sure man ..

[@abc12389]

Anyone noticed he out the melody of "Blue Bird" from Naruto in the background around 6:28 ?

[@coreydewar2546]

Bolt also did 70% of his training by himself

[@allfiner]

Uh, no he did not

[@Khouleibra30]

​@@allfinerBolt

[@stuartperry8141]

How many times can a slow person become fast because they train well?

[@zoenolimit]

train well & u will be faster forever

[@scarred10]

Never,its totally impossible

[@coreydewar2546]

The first guy you were showing that you said was the trainer is his dad mate

[@justjumari]

Yea idk if it showed but I seemed a bit confused at first, that’s why I kinda stuttered , my apologies !

[@TetragrammatonPriest]

Hurdle scissors kicks are good for strengthening the hips

[@mystmuffin3600]

It’s known that hack squats and smith machine squats tend to emphasise muscle growth/hypertrophy rather than strength and balance which is emphasised by back squats. Do you agree with this and does it change your opinions at 6:05 and 8:00?

[@justjumari]

If the goal is power and strength development , then balance shouldn’t be something prioritized. More balance, more force being produced so I still go with machine squats for athletes ! You can work balance in other ways by itself

[@mystmuffin3600]

@@justjumari Thanks!

[@redouanamine3378]

I was the fastest man, but I was fought and deliberately eliminated. I was alone and training in secret, and no one ever beat me.

[@masonmalaguti3463]

Hey just jumari was wondering if you can do a video about PRI, I know this is off topic from the video but was just wondering what your thoughts of it are and if you use it as an athlete. As always great video and keep up the good work I have learned alot from you.

[@rohangupta6207]

Can you make videos on Olympic long/triple jumpers?

[@commitmenttoexcellence]

very insigtful

[@helenbarrett6451]

Crunches maybe to work energy systems whilst giving other muscle groups a break.

[@andredavis4101]

That stride can't be earned👌🏾🫤🫤

[@king-qi2ks]

Yoo how do I sprint faster as a distance runner?

[@otnielaponte9283]

Depends, do you want Champion results?

[@buckzee289]

The 400m is sooo hard.

[@pencilholic3130]

We need a Terrance Laird sprinting technique video next please

[@mark_kline]

Now I see how he ran a 4.22 40 with ease

[@Youngskinny16]

6:30 - 6:35 what’s the name of the exercise ?

[@andrewburke1185]

good shit man, i enjoyed the breakdown, and i agree with you about not needing hundreds of crunch variations. can I ask though, what is your opinion with squats(just barbell, back and front)? it seemed like from the video you have an almost hatred of them. Personally, I use squats occasionally, but not as much as most people, and I was wondering where your opinion was coming from.

[@ImNotBatman_Real]

Mostly higher risk of injury due to high stress on tendons and can create too much extra fatigue

[@justjumari]

I have a video going over rate of force development and velocity based training which is what do with my athletes. It’s called “why Olympic sprinters are smaller then you but faster”

[@justjumari]

But TLDR is causes a lot of compensations, too much muscle gain can be very detrimental, the velocity of lifting is way to slow compared to .2 second ground contact time you have to produce force. And yea we only use squats and deadlifts mainly for injury prevention and some force potential

[@cpk2GIRL]

Anything beyond ~10 sec (ATP Phosphocreatine System) for most mortals gets into them glycolysis, ie TCA or Krebs Cycle for anaerobic respiration.

[@helenbarrett6451]

After they retire they should put out a DVD course for high schoolers. I guess national secrets because at Olympics seen as that country's investment in sports program.

[@tanusharma4993]

If I'm right I think I heard aoi aoi a no sora (instrumental) in the back ground.

[@taner3142]

First; it’s not because bolt workouts makes him the best sprinter it do the same for you Second; genetics are very important in the reactivity in workout program!!

[@justjumari]

@@taner3142 so how does genetics influence reactivity ? Me the guy who studies and does this training thing has never heard of this one

[@taner3142]

@@justjumari genetics influence anything in human body

[@justjumari]

@@taner3142 such a pointless conversation, talking about things out in your control. and reactivity is an athletic trait that doesnt have much to do with genetics

[@PAC9322]

Thanks bro

[@janellewaithe-tn6dm]

How to stop knee pain

[@ChristopherHood-ei9eo]

When should a sprinter do sprint endurance during the off-season???

[@matthewkaram9615]

Always they go hand and hand

[@madams989]

To me it seems obvious. You want to train in a way that is going to most closely mimic what you are trying to achieve in the actual race. This is ‘conditioning’, not just training. It’s strange to me that so many trainers have veered away from this and do random tempos which do not mimic anything in the race. Even if it’s just a ‘recovery’ session or whatever. To me it seems more logical to just have fewer but better sessions altogether.

[@solomonbeckford1885]

Original, purchased?

[@fj3571]

Hi Jumari, why is rotational core work so important?

[@justjumari]

For sprinting’s I see alot of benefits in the acceleration, for other sports there’s a lot of other benefits

[@kaisrafiq9811]

how many reps of 200m max effort should you do and how frequently ?

[@TjBlair0]

Bro my hip when I run use to kill me but now after hip workout and rest feel great

[@FrankCastle65]

What hip workout

[@Fawnnyy]

Where did u buy his trainers program

[@justjumari]

@@Fawnnyy emailed him or some person on his team. Don’t believe it’s on Google

[@80077655]

The truth is if Usain Bolt used a relaxed game of hop scotch as his preferred trainng method, he still would have been the fastest person alive for a number of years. He's not a great example for the impact of a specific training regime. He was so much more gifted than anyone else it didn't matter how he trained (within a very wide range of alternatives), as long as it didn't cause a severe injury to his lower body.

[@chasewasson8668]

God Bless Bro

[@nothgiel84]

NO every athlete workout is TAILORED specifically to them..ex Yohan Blake didnt do same workout as Bolt..but he was almost as fast..SO doing Bolt's workout may not increase ur speed it may decrease it. Bolt has spine problem hence he had to strengthen his core MORE

[@justjumari]

Lol obviously. But there’s still principles you can learn from great people

[@nothgiel84]

@@justjumari yea hard work

[@janellewaithe-tn6dm]

How to cycle your legs faster

[@DTF_sh]

The guy you are referring as his trainer is his dad :D @ 2:02

[@GaneshGanesh-iy3ml]

Good👍😊

[@vaimast]

song?

[@jasontrotter4715]

It seems "IMPOSSIBLE",... for me to get people to understand; that Hussein Bolt has been born with the proper genetics for sprinting. And that; ((( 'YES' ))).... his advantage (( IS )) his height first, and also that he is ((((( ' T A L L E R ' ))))) than everyone else is. I mean.... Just think 🤔 about it.... 💬.... What if there were at least 20 other sprinters as TALL as Hussein Bolt!!... And if they may have some similar strengths in the type of body for sprinting.

[@disadupzmusicentertainment2770]

you mean "Usain Bolt" . Ryan Bailey and Kemar Bailey Cole are both 6"4 100m sprinters and they are nowhere as good as Usain.

[@thunderousbandit6679]

Bolt is not resting for 8 minutes after 1 200 m lol the rest period is on the walk back to the starting line

[@racermonirul4101]

Long jump best techniq

[@venom6112]

great nice video

[@brianlamptey4823]

2:40 is that 5 plates each side? so like 450lbs? I thought he'd be doing 1000 given his vertical forces lol. Edit:1000 not 100

[@justjumari]

I’m not sure probably around that

[@BULD0SIS]

so he basically had a nonsense workout but still fastest man. god tier genetics

[@2ball434]

Cope harder

[@invisibleman7417]

kiliyan Mbappe next one please....alqayt i try to take pace on oponent

[@AnyDoeh]

So its good or bad for a teenager?

[@ScotlandFC1873]

0:15 that shit is not max effort💀

[@justjumari]

True

[@bonyanaivysibanda8912]

we do not need for you to explain

[@fj3571]

What is the importance of rotational core work?

[@johnjachens7103]

Probaly to prevent injury with his scoliosis

[@michaeldillard1408]

Greyhound vs bit bull.

[@biggalaxy9102]

Bro thats not his trainer, that's his father! Lmfao

[@paxundpeace9970]

His trainer and father

[@SuperJimmy521]

I know blue bird when I hear it. Even if it's a saxophone cover lol. 5:50

[@Stk182]

Every one’s body is different What works for blow might not work for joe.

[@EM-od6gu]

Even if u could perfectly train Usain’s program, u can’t defeat your DNA. I never could go faster than mid 10’s no matter what. Just like no matter what I will never be near as tall either lol. However would his training help u be the fastest u could ever be….most likely yes. Usain sure gave Track and Field true glory years.

[@Sandeepahlawat183]

Seld taraning vat batao sar 😢 Usain Bolt

[@divijsharma5610]

If he plays badminton, he could beat Axelson.

[@Christianguy8]

1:30 lmao

[@grimmrosenberg5257]

that’s wasn’t a hack squat that was a V squat

[@afbismedia2221]

🔥🔥🔥

[@christianmystic2771]

You know someone is making it up when he calls speed endurance an energy system . Who are your athletes?

[@pritamsardar5553]

nice very good

[@Seontaekmorris]

great

[@electricchef686]

6:47 , well well well . . .

[@NisseOhlsen]

No. You should inherit his fast twitch muscles and his height.

[@decathlete2000]

and his PED program / supplier

[@bobfaam5215]

Bill Gates is also tall but can he run 😂😂

[@bobfaam5215]

@@decathlete2000 Bill Gates is also tall but can he run 😂😂

[@NisseOhlsen]

@@bobfaam5215 Gates runs a solid 9.98, though.