안녕하세요.

뭐 수직점프는 누가 알수 있을까요...

근데 대충 뛴 멀리뛰기에서는 6미터 50정도 뛰었다고 합니다. 동영상 링크는 마지막에 달아놓을게요.

그리고 스쿼트 같은 경우엔 우사인볼트가 말하길

"Even today, I'm not a real heavy lifter; I just go heavy enough to develop the muscles.“

요즘에도 나는 진짜 무겁게 드는 사람은 아니다. 난 그더 내 근육이 발달될수 있을 만큼만 무겁게든다 라고 말했네요.

운동 강도는

Machine Squat

• Assume athletic position under pad with feet just wider than shoulder width and toes pointed out slightly
• Keeping weight on heels and knees behind toes, slowly lower into squat until tops of thighs are parallel to ground
• Drive up into start position; repeat for specified reps

Sets/Reps: 1x10, 1x8
Coaching Points: Keep chest and head up, core tight and back flat // Do not let knees extend past toes
Bolt: This is for power in my quads and back. You have to make sure you are doing it right.

Seated Chest Press

• Sit at Seated Chest Press machine and grip handles at chest level
• Without changing upper body position, drive handles away from chest until arms are fully extended
• Allow handles to return to chest with control; repeat for specified reps

Sets/Reps: 1x10, 1x8
Coaching Points: Keep low back against pad and core tight
Bolt: This is good for all athletes, even though you might not think it's important for a sprinter. You should do core work and chest work to get everything strong. You need all of your body to be strong and work well; it's very important.

Leg Extensions

• Sit at Leg Extension machine and lock shins behind pad
• Fully extend legs and hold contraction at top of movement
• Lower weight with control until legs are bent 90 degrees
• Repeat for specified reps

Sets/Reps: 1x10, 1x8
Coaching Points: Get full range of motion—from 90 degrees to straight legs // Do not use momentum to move weight

매 운동울 2세트만하고 10개 8개 이렇게 실시하네요. 이 전체를 해석하기 귀찮아서 그냥 복붙 했습니다ㅋ

무튼 스트렝스훈련 루틴은 이렇고 무게는 그때그때 다른것 같네요.

http://www.stack.com/a/in-the-weight-room-with-usain-bolt

우사인 볼트가 장난으로 뛰는 동영상입니다. 뒷부분이구요
https://m.youtube.com/watch?v=FF4S1SVb5Hg

한번 보시면 연습하면 잘뛰겠다란 생각이 드실겁니다.