Should You Do Usain Bolt's Speed Workout?
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I’m Justin, a S&C Coach. I help athletes run faster 40yd & short sprints
I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football & track athletes.
Here is proof of my results and who I have trained:
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I’m Justin, a S&C Coach. I help athletes who run sub 5.2s in the 40yd sprint faster.
If you don’t run those times, watch all my free videos, and do my free programs until you can, then come work with me!
I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football and track athletes.
Here is proof of my results and who I have trained:
justjumari.com/
For business inquiries or if you have a question please email:
justjumari17@gmail.com
@justjumari Ай бұрын
Want to SPRINT FASTER? Go here: justjumari.com/the-speed-academy/
@JustSluipere Жыл бұрын
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 Жыл бұрын
fire
@TheDeboross Жыл бұрын
Stronger core brings more speed
@athleterawat Жыл бұрын
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 10 ай бұрын
@@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 10 ай бұрын
It is so important strength is important also for injury prevention.
@1UnitFitness Жыл бұрын
One thing I’ve noticed is that all his moves are explosive! It’s needed in sprints 💯
@Anthony.VYX. Жыл бұрын
This channel is amazing. Thanks bro for all your vids, you’re really helping us a lot
@brunothebruiser Жыл бұрын
💯 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💪🏽
@sumitrajput8983 2 ай бұрын
There is always a great coach behind a sport person's success, salute to their hardwork!
@ShaniquePachey-bp4pu Жыл бұрын
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.
@shonemarcus2966 Жыл бұрын
Thanks for sharing your knowledge and video of the Flash; Usain Bolt, putting in work! Keep doing your thing Coach. #GODSPEED
@jaedon_1k Жыл бұрын
Preciate the breakdown bro
@thelegacyofgaming2928 9 ай бұрын
Usain Bolt the GOAT. Great video!
@sebulban 8 ай бұрын
Lunges with free weights are super good for hip stability
@tresmith4462 Жыл бұрын
loved this video man. can you do one for specific 400m training?
@suburbanpicasso 11 ай бұрын
Great content champ!
@Nieves_mly 6 ай бұрын
Great video, thank you! 🙏
@tua57940ify 9 ай бұрын
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!!+
@pierresmith8175 8 ай бұрын
them lifted clam shells be doin hit my soul , shit hurts my glutes just seeing it
@user-ln6yi5bp6h 6 ай бұрын
He uses the head over foot technique and thus uses more of his core than he otherwise would.
@tomsteeple4384 Жыл бұрын
Speed endurance is not an energy system. It's a anaerobic lactic energy system that is the energy system of speed endurance ability.
@masonmalaguti3463 Жыл бұрын
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.
@emerichagens8756 Жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
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
@quicktingz2097 Жыл бұрын
Can you give us a full workout please?
@totallyraw1313 Жыл бұрын
No way was the first one a max effort 200m. Not 90 % either. Not even close!!!
@TetragrammatonPriest 5 ай бұрын
Hurdle scissors kicks are good for strengthening the hips
@jessicashih6235 5 ай бұрын
Many thanks for your sharing.❤❤❤ Bravo, your advice is truly inspirational and professional, even much more helpful than the coach of our national team. 👏👏👏👏👏👏👏
@michaeldillard1408 Жыл бұрын
Interval speed training , anaerobic speed endurance
@rohangupta6207 Жыл бұрын
Can you make videos on Olympic long/triple jumpers?
@999study Жыл бұрын
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
@PAC9322 7 ай бұрын
Thanks bro
@divyansh6574 Жыл бұрын
Great video. Hack squats work very well in most cases over back squat.
@justjumari Жыл бұрын
yessir!
@rizzlo Жыл бұрын
why?
@chimpanzee4271 Жыл бұрын
@@rizzlo more power devolvement because the balance element is removed
@chasewasson8668 Жыл бұрын
God Bless Bro
@otnielaponte9283 7 ай бұрын
Depends, do you want Champion results?
@80077655 2 ай бұрын
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.
@ryanzacsanders Жыл бұрын
at minute 3 that was an ems suit electric muscle stimulation. so he has to contract his muscles while doing the movements
@justjumari Жыл бұрын
✅
@Ximme Жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
@@justjumari thank you sir
@helenbarrett6451 Жыл бұрын
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.
@kaisrafiq9811 4 ай бұрын
how many reps of 200m max effort should you do and how frequently ?
@mattisderbabo596 Жыл бұрын
2:06 it's his father isn't it? His trainer is Glen Mills. Or am I wrong?
@GamingSpiral Жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
@@justjumari interesting
@drift400 Жыл бұрын
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 Жыл бұрын
@@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 10 ай бұрын
Maxium force production is for people doing maximum effort sprints like pros.
@helenbarrett6451 Жыл бұрын
Crunches maybe to work energy systems whilst giving other muscle groups a break.
@janellewaithe-tn6dm Жыл бұрын
How to stop knee pain
@redouanamine3378 3 күн бұрын
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.
@tanusharma4993 Жыл бұрын
If I'm right I think I heard aoi aoi a no sora (instrumental) in the back ground.
@king-qi2ks 11 ай бұрын
Yoo how do I sprint faster as a distance runner?
@andrewburke1185 Жыл бұрын
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 Жыл бұрын
Mostly higher risk of injury due to high stress on tendons and can create too much extra fatigue
@justjumari Жыл бұрын
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 Жыл бұрын
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
@andredavis4101 Ай бұрын
That stride can't be earned👌🏾🫤🫤
@afbismedia2221 Жыл бұрын
🔥🔥🔥
@janellewaithe-tn6dm Жыл бұрын
How to cycle your legs faster
@pencilholic3130 Жыл бұрын
We need a Terrance Laird sprinting technique video next please
@racermonirul4101 Жыл бұрын
Long jump best techniq
@takal.tech.info-1m Жыл бұрын
Bolt ⚡
@gokuljaras1998 Жыл бұрын
🙌
@solomonbeckford1885 5 ай бұрын
Original, purchased?
@humanboy395 Жыл бұрын
Marcell Jacobs or christian Coleman next please
@justjumari Жыл бұрын
Marcell coming up fr
@narendrak4043 Жыл бұрын
@@justjumari next Coleman
@prabhatghosh7050 Жыл бұрын
No me
@abc12389 3 ай бұрын
Anyone noticed he out the melody of "Blue Bird" from Naruto in the background around 6:28 ?
@vaimast Ай бұрын
song?
@invisibleman7417 Жыл бұрын
kiliyan Mbappe next one please....alqayt i try to take pace on oponent
@Seontaekmorris Жыл бұрын
great
@coreydewar2546 Жыл бұрын
The first guy you were showing that you said was the trainer is his dad mate
@justjumari Жыл бұрын
Yea idk if it showed but I seemed a bit confused at first, that’s why I kinda stuttered , my apologies !
@AnyDoeh 11 ай бұрын
So its good or bad for a teenager?
@coreydewar2546 Жыл бұрын
Bolt also did 70% of his training by himself
@allfiner 11 ай бұрын
Uh, no he did not
@Khouleibra30 6 ай бұрын
@@allfinerBolt
@Didewro Жыл бұрын
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 10 ай бұрын
What are double stride laps? I've never heard of that before.
@ChristopherHood-ei9eo Жыл бұрын
When should a sprinter do sprint endurance during the off-season???
@matthewkaram9615 Жыл бұрын
Always they go hand and hand
@ryanzacsanders Жыл бұрын
at 8:20 he has added ankle weights so no need to make it faster
@venom6112 11 ай бұрын
great nice video
@Youngskinny16 9 ай бұрын
6:30 - 6:35 what’s the name of the exercise ?
@michaeldillard1408 Жыл бұрын
Greyhound vs bit bull.
@antoinepinnock1777 Жыл бұрын
Core was the key ... that's why so much abs workout is included... if u know u know
@justjumari Жыл бұрын
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 Жыл бұрын
@@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
@DTF_sh Жыл бұрын
The guy you are referring as his trainer is his dad :D @ 2:02
@MrBubblesTheMonkey Жыл бұрын
Quick question: I'm a distance runner, and I was wondering if this would help me in any way.
@pritam_2407 Жыл бұрын
same Question?
@RunsFarRidesFar Жыл бұрын
Man if it makes them fast it should make us distance people fast.
@paxundpeace9970 10 ай бұрын
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 9 ай бұрын
Distance runner as well, mostly 800. This will definitely help you to close out strong. Strengthening your core is key
@mystmuffin3600 Жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
@@justjumari Thanks!
@pritamsardar5553 Жыл бұрын
nice very good
@TjBlair0 Жыл бұрын
Bro my hip when I run use to kill me but now after hip workout and rest feel great
@FrankCastle65 3 ай бұрын
What hip workout
@mark_kline Жыл бұрын
Now I see how he ran a 4.22 40 with ease
@grimmrosenberg5257 Жыл бұрын
that’s wasn’t a hack squat that was a V squat
@stuartperry8141 Жыл бұрын
How many times can a slow person become fast because they train well?
@zoenolimit Жыл бұрын
train well & u will be faster forever
@scarred10 10 ай бұрын
Never,its totally impossible
@SuperJimmy521 Жыл бұрын
I know blue bird when I hear it. Even if it's a saxophone cover lol. 5:50
@nothgiel84 Жыл бұрын
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 Жыл бұрын
Lol obviously. But there’s still principles you can learn from great people
@nothgiel84 Жыл бұрын
@@justjumari yea hard work
@fj3571 Жыл бұрын
Hi Jumari, why is rotational core work so important?
@justjumari Жыл бұрын
For sprinting’s I see alot of benefits in the acceleration, for other sports there’s a lot of other benefits
@Christianguy8 Жыл бұрын
1:30 lmao
@christianmystic2771 Жыл бұрын
You know someone is making it up when he calls speed endurance an energy system . Who are your athletes?
@DavidEjeteh Жыл бұрын
4k already
@DavidEjeteh Жыл бұрын
incredible
@madams989 2 ай бұрын
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.
@jasontrotter4715 Жыл бұрын
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 Жыл бұрын
you mean "Usain Bolt" . Ryan Bailey and Kemar Bailey Cole are both 6"4 100m sprinters and they are nowhere as good as Usain.
@Stk182 8 ай бұрын
Every one’s body is different What works for blow might not work for joe.
@876jamaicanyouth 11 ай бұрын
Just come to Jamaica eat some food run on the natural turf swim in the sea n drink two jelly water
@thunderousbandit6679 6 ай бұрын
Bolt is not resting for 8 minutes after 1 200 m lol the rest period is on the walk back to the starting line
@Sandeepahlawat183 2 ай бұрын
Seld taraning vat batao sar 😢 Usain Bolt
@gondajayhindakshay8817 Жыл бұрын
Usain Bolt ka record mat Tod dunga
@biggalaxy9102 Жыл бұрын
Bro thats not his trainer, that's his father! Lmfao
@paxundpeace9970 10 ай бұрын
His trainer and father
@BULD0SIS Жыл бұрын
so he basically had a nonsense workout but still fastest man. god tier genetics
@2ball434 Жыл бұрын
Cope harder
@fj3571 Жыл бұрын
What is the importance of rotational core work?
@johnjachens7103 11 ай бұрын
Probaly to prevent injury with his scoliosis
@brianlamptey4823 Жыл бұрын
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 Жыл бұрын
I’m not sure probably around that
@94709 2 ай бұрын
muh diet no one here has a body better than his for running, he’ll always be faster.
@King-iy3ms Жыл бұрын
He did more than 700 chrunches every day right?
@matthewkaram9615 Жыл бұрын
No
@jerddorsettebykno3473 Жыл бұрын
Amen
@Paratham 7 ай бұрын
IndianCamp Delhi Good Coch indaian
@cheslynjansen9593 Жыл бұрын
That guys is his father
@justjumari Жыл бұрын
Yea probably, not 100% sure tbh. I was able to grab his coaches programs of him still, Just never caught a face with it
@titunsworld9344 Жыл бұрын
@@justjumari pls can you share the program
@ScotlandFC1873 11 ай бұрын
0:15 that shit is not max effort💀
@justjumari 11 ай бұрын
True
@divijsharma5610 2 ай бұрын
If he plays badminton, he could beat Axelson.
@AbdulKarim-ec5kg Жыл бұрын
Hi bro I am Indian
@justjumari Жыл бұрын
why do people feel the need to state where there from randomly? No offense I just don't understand cause a lot of people do that
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