usain bolt
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PRESENTATION OUTLINE
USAIN BOLT
- Full name: Usain St Leo Bolt
- Born on 21 August 1986 (30 years old)
- Jamican
- Height: 6 ft 5
- Weight: 94kg
AWARDS
- Bolt has 9 gold medals in the Olympic Games for 100m , 200m and the 4x100m relay
- Throughout his career Bolt has won 24 gold medals and 5 silvers.
EXERCERCISES
- Bunny Hops: 5 sets of 20 reps
- Box Jumps: 4 sets of 8 reps
- Bounding: 3 sets of 10 reps
- Cable Knee Drives: 3 sets of 10 reps
- Hanging Leg Raise: 3 sets of 10 reps
- Leg Raises: 3 sets with 30 sec rest
- Side Sweeps: 3 sets with 30sec rest
- Reverse Crunches: 3 sets with 30sec rest
- Side Plank Clams: 3 sets with 30 sec rest
MEALS
- Breakfast: A jamican containing ackee , salt fish , yellow yam , potatoes and cooked banana
- Lunch: chicken breast and pasta
- Dinner: rice peas and pork
- And throughout the day he would have mango , apples and pineapples
WORKOUT 1
- Box jump with medicine ball slam: 4 sets of 5 reps
- Barbell lunge: 3 sets of 10 reps
- Sled push: 3 sets of 20 reps
- Barbell landmine exercises: 3 sets of 20 reps
WORKOUT 2
- Power clean: 5 sets of 3 reos
- 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
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- Bolt regularly eats chicken that keeps his protein quotient high
- He also eats rice which gives him instant energy and helps him stay more active
