Sprint legend Usain Bolt didn’t just rely on natural speed, he built it through power in contrast with what many believe that elite sprinters are simply born with talent.
In a rare training video shared by Dr. Ben Moxness, a licensed physical therapist and performance coach known as @athletic.doc on Instagram, Bolt is seen leg pressing an incredible 630 pounds for reps. The footage offers a glimpse into how crucial strength training was to his dominance.
According to Dr. Moxness (PT, DPT, CSCS), strength training is vital for any sprinter aiming to compete at the highest level. For a tall athlete like Bolt, who stands at 6-foot-5, lifting was key to turning his longer limbs and tendons.
Sprinting is all about force: how much you can generate and how quickly you can apply it to the ground. Strength training helps build this explosiveness. With stronger muscles, sprinters are able to produce more power with every stride, especially during the acceleration phase.
Moreover, tall athletes like Usain Bolt face greater mechanical demands. Their longer limbs require more force to move. Through heavy lifting, Bolt developed the strength needed to overcome this challenge and turn his frame into a sprinting weapon.
Another crucial aspect is tendon stiffness. Bolt’s long tendons, while advantageous for stride length, are naturally more compliant . This means they absorb more energy. Strength training helped stiffen these tendons, improving his rate of force development (RFD). This allowed him to generate force more quickly, reduce ground contact time, and sprint with more explosive efficiency.
Even more impressive is how Bolt’s training enhanced his nervous system. He already had elite neuromuscular coordination, but by increasing his muscle mass, strength training gave his brain more fibers to recruit during high-intensity efforts unlocking even greater levels of performance.
Beyond power, strength training also plays a huge role in injury prevention. By reinforcing the muscles, joints, and connective tissues, lifting helped Bolt stay healthy and consistent through years of international competition.