How to Be Like Usain Bolt, Jamaican 100m Sprinter in Beijing, 9.69 sec

This is a kettlebell blog dedicated to kettlebell training, but there are other ways to get lean and explosive and sprinting is one of the best. I run sprints about twice a week, along with kettlebell and barbell lifting. Watching amazing sprinters like Usain Bolt run the 100 meters in 9.69 seconds in Beijing has really inspired me to give sprinting a prominent place in my training.



I mean look at these guys! Lean, athletic, explosive, powerful and of course fast! Even if you never want to compete in track and field, you can't tell me that you don't envy these guys. You don't need to understand the science behind fat loss to realize that few activities will burn fat and maintain muscle like sprinting. But how can a regular guy look and perform like a sprinter? Well, run sprints!



Kettlebell and sprinting can be worked into the same training session easily because they can both be done outdoors in a field. Just bring your kettlebells out to the park and wear some decent running shoes.



I would probably recommend alternating sets of kettlebell lifting with sprints . So, you could warm-up, then bang out a set of swings and then run a sprint. You could alternate between kettlebell lifting and sprinting the entire workout. To keep it interesting you might do a different kettlebell lift each time, or vary the distance you are sprinting each set. The rest periods are another area you may vary. You can do your kettlebell set, put down the bells and sprint right away in the Litvinov fashion , or you can do a kettebell set, rest, sprint, rest, repeat.



Here is a sample kettlebell and sprint workout, but try to come up with your own:

• warm-up
• kettlebell swing x 20 reps
• sprint x 40 meters, 50% speed, start slow and accelerate
• kettlebell clean and press x 10 reps left hand
• sprint 40 meters, 60% speed
• kettlebell clean and press x 10 reps right hand
• sprint 40 meters, 60% speed
• kettlebell snatch x 10 reps left hand
• sprint 40 meters, 70%
• kettlebell snatch x 10 reps right hand
• sprints 40 meters, 70%
• kettlebell swing x 10 reps
• sprint 40 meters 80%
• kettlebell swing x 10 reps
• sprint 40 meters 90%
• kettlebell swing x 10 reps
• sprint 40 metes 100%
• Rest 5-10 minutes
• kettlebell rack squat x 10 reps, drop kettlebells and sprint 400 meters 100%

This would be a really brutal workout so don't be upset if you have to rest quite a bit between sets. Kettlebell lifting and sprinting will put you into massive oxygen debt so this workout will be extremely demanding but also excellent for burning fat and improving your explosiveness. One word of caution for those who haven't sprinted since high school. Proceed with caution! I pulled a back muscle and a lot of people pull hamstrings the first time they bust out a sprint in adulthood. Always do a flying start where you walk into a jog into a run and then start sprinting. Never sprint from a stationary position until your body is a finely tuned sprinting machine.

If you want to be lean, fast and muscular, start mixing kettlebells with sprint training , you will not be disappointed with those new lines in your stomach called "abs".

http://www.youtube.com/watch?v=XqkYxINiSTc