Usain St Leo Bolt OJ CD is a Jamaican retired sprinter and world record holder in the 100 metres, 200 metres and 4 × 100 metres relay. His reign as Olympic Games champion in all of these events spans three Olympics. Due to his achievements and dominance in sprint competition, he is widely considered to be the greatest sprinter of all time.
An eight-time Olympic gold medalist, Bolt won the 100 m, 200 m and 4 × 100 m relay at three consecutive Olympic Games, although he lost the 2008 relay gold medal about nine years after the fact due to a teammate's doping disqualification. He gained worldwide fame for his double sprint victory in world record times at the 2008 Beijing Olympics, which made him the first person to hold both records since fully automatic time became mandatory. Bolt is the only sprinter to win Olympic 100 m and 200 m titles at three consecutive Olympics (2008, 2012 and 2016). An eleven-time World Champion, he won consecutive World Championship 100 m, 200 m and 4 × 100 metres relay gold medals from 2009 to 2015, with the exception of a 100 m false start in 2011. He is the most successful athlete of the World Championships, was the first athlete to win four World Championship titles in the 200 m and is the joint-most successful in the 100 m with three titles.
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How crazy painful 2 Minutes can be. Today‘s Workout:
A) 15 Cal Row / AMRAP Deadlift
B) 15 Cal Row / AMRAP Front Squats ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
C) 15 Cal Row / AMRAP Push Jerks
All done for two minutes with a two minute Rest in between and with 60 kg on the Barbell. Thanks @anna_buh for joining!
Nu på lördag kör jag och @ljungkans team på #sprint och #bodypump på #nordicwellnessdjurgården kl 09:30
Varmt välkommen 👊🏻💪🏼 @bodefalkm @bodefalks @emildenlillepeak @donovansmall @roger.altsater @benny651017 @mantaray_67 @fockylocky @petmy @aanna_90 @gladulrika @vidmittbord @sscottn kommer ni?
Remember to BREATHE 😌🏃🏻 Did you know there are proper breathing techniques for different types of exercises? Huffing and puffing your way through the courses won’t get you to that finish line! In fact, studies show that improper breathing techniques can impair speed and performance 😱
The general rule is to take one breath for every two foot strikes. This helps to prevent putting unnecessary pressure on the diaphragm, which can impede breathing.
A big mistake made by many beginners is holding their breath while their face is in the water, and then trying to exhale and inhale very quickly when turning to breathe. This results in a poor, shallow breath. You must exhale while your face is in the water. So when you turn to breathe, your lungs are mostly empty and ready to accept a fresh breath of air.
Pay attention to your posture and make sure your shoulders aren't hunched forward. Breathe slowly and rhythmically through your nose. Nostril breathing is much more effective at transporting oxygen to your lungs than breathing through your mouth.
Yesterday I hit my sprint PR! And although I’m super excited about hitting my max sprint speed it got me thinking about PR’s and trainer stereotypes...🤔
If you’ve been following me for while you know that cardio has never been my thing. I’ve always been very tiny so I didn’t think I needed cardio. I’ve since learned that everyone needs at least some form of cardio for several reasons and cardio is part of the training at @barrysbootcamp where I’m an instructor so I’ve been trying to level up in my cardio.
Well yesterday I hit my max 30 second sprint speed of 11.0! 🏃🏼♀️🏃🏼♀️🏃🏼♀️Initially I was really excited but when I came out of the room I realized I was kind of embarrassed to say what my max was because I know the other trainers hit 11.0 on the treadmill in their sleep. Shout out to @justyn_case for pushing me in the Red Room!🤗👏🏻
I beat myself up for thinking like that because I worked hard to hit that goal and I should be proud of it because it’s MY goal and MY journey. So, my point here is that everyone’s goals are different, everyone has areas of strength and areas they want to improve, even trainers. I’m proud to share my highs and lows with you because I’m super human by any means. Set ⓎⓄⓊⓇ goals and be ⓅⓇⓄⓊⒹ when you achieve them!
Now that I’ve shared with you a goal and my max sprint it’s only fair that you share one of your goals, PR’s with me! If you haven’t got your goal yet I’ll help hold you accountable and if you have hit your goal I want to celebrate with you! Let me know 👇🏻👇🏻👇🏻
🎉 5th #Birthday#shoutout this week goes to @influence_sm athlete follower @andreaivancevic who is 34 today! Andrea is a Croatian sprint hurdler, 11 x National champion and 7 x National indoor champion, World and European indoor finalist with bests of 7.91 for 60m hurdles, 12.87 for 100m hurdles, 7.29 for 60m and 11.30 for 100m! 🏃🏻♀️🔥🔥🔥 - please check her out and see what she's been up to lately! 👍😊
#HappyBirthday from everyone at @influence_sm Andrea! We hope you have a great day and wish you all the best! Could everyone please wish her a very 'Happy Birthday' and show her some ❤️❤️❤️ too! Thanks for everyone's support and please sign up to our E-news - link in 👉 @influence_sm profile! 👍🏻😊
Join us on our #missionTokyo2020 to raise the profile of athletes worldwide following on from the #Rio2016#olympic and #paralympic games🎊🇺🇸🇬🇧🇫🇷🇩🇪🇮🇹🇪🇸🇷🇺🎉. Expand your influence with us! - Follow us on Twitter: (influence_sm) and Facebook: www.facebook.com/influencesm and we'll keep you informed on what's happening in the world of sport, sponsorship, endorsement and social media, with new posts every day
If you want to improve your squat depth, or improve your ability to squat more weight, spending some time in the bottom is probably a good idea.
🔹A common fault/protective mechanism I see is that people will start cutting their squat depth short as the weight gets heavier.
🔹Learning how to create tension and maintain that tension at the bottom is essential to maintaining your pelvic position, and safely standing back up. 🔹Learning how to create tension in the hip flexors is an important skill for improving your squat and protecting your low back. The addition of the ball gives me a tool to increase tension throughout my torso.
🔹The law of irradiation states that “A muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies their strength. The neural impulses emitted by the contracting muscle reach other muscles and 'turn them on' as an electric current starts a motor.” So-creating more tension everywhere else will help my hip flexors contract harder-which will improve their capacity to bear load at the angle I train it at-in this case-the bottom of the squat.
🔹Try doing a few reps as part of your warmup before your next squat workout.