Why is Usain Bolt the world's fastest man?

The answer to this question is very likely to lead straight into a nature vs nurture argument.
It is very clear of course that a large amount of Usain Bolt's dominance in world sprinting events can be attributed to genetically inherited factors, such as a high proportion of Fast Twitch type 2b muscle fibres.
However, it is important to consider the other, Nurture aspects which have lead to Usain Bolt's success. It goes without saying that this athlete has undertaken a huge amount of specific training to improve his performance. This Blog will consider one of the training methods used by Usain Bolt which allowed him to develop his performance.


The method we will be considering is Plyometrics.

Plyometric training involves the use of jumping and hopping movements. The purpose of this training is to develop explosive power within particular muscle groups. Usain Bolt will use plyometrics to increase the power of his Quadricep, Hamstring and Gastrocnemius muscles.

Plyometric exercises are effective because they take advantage of the Stretch Shortening Cycle. The Stretch Shortening Cycle is the occurrence of an eccentric contraction, followed immediately by a concentric contraction.

We can use the Squat Jump as an example to explain how these contractions take place. The first movement is a jump into the air from a crouched position. This movement occurs due to a concentric contraction of the quadriceps, as this muscle group is shortening to cause the knee to extend.
The landing phase of the jump causes the quadriceps to perform an eccentric contraction, allowing the body to decelerate. Once the muscle has lengthened to a certain extent, the stretch reflex is initiated. This reflex is a protective measure, as it prevents the muscle from overstretching. The stretch reflex is important in Plyometrics as it not only stops the muscle from lengthening, but reverses the muscle contraction.
The Stretch Reflex therefore initiates the next phase of the Squat Jump (the next jump).


It should also be said that there are a number of problems with this form of training. The first of these is the high risk of injury associated with such intense training. The high impact landings can prove stressful to joints.
Plyometric exercises are also very likely to cause D.O.M.S (Delayed Onset Of Muscle Soreness). D.O.M.S is almost certain to occur 24-48 hours after the training session has taken place.

Both injuries and D.O.M.S can be reduced through use of proper Warm-ups/downs, Ice Baths, Massages and most importantly suitable Rest Periods.



Examples of Plyometric Exercises can be found here (http://www.sport-fitness-advisor.com/plyometricexercises.html)


Ben Brown