“Whoa! Did you see that?”. That was Michael Johnson’s reaction to Usain Bolt’s 100m world record breaking victory in the 100m sprint final. Yes we did see it. All 9.69 seconds of it. It was the other seven athletes we didn’t see as Bolt, and the camera left them for dead. Tyson Gay wasn’t there after hamstring problems left him suffering in the semi-final and failed to qualify. Asafa Powell was there but afterwards claimed his legs weren’t; most people will wonder now whether his head is ever there at major events. The three-way rivalry we were anticipating turned into a solo mission. But boy what a mission it was.

My favourite Olympic moment of all-time was Johnson’s 200m record at the 1996 Olympics, purely because of the obvious extraordinariness of the performance. It’s as close as you’ll get to seeing superhuman movement. Now Bolt has joined Johnson’s class. Except where Johnson displayed beautiful technique and fierce determination, Bolt displayed dubious techniques and reggae determination, proud but always relaxed.

His start was ok, as it always is. His 50m between 20m-70m was just exceptional. Then his head turned to the right to look for Powell, but Powell wasn’t there. No one was there. So his arms stopped pumping and remained straight next to his hips. Still he accelerated from the crowd so in the final 10m he smacked his own chest and pumped his head. He broke every rule in the 100m guidebook on his way to breaking his own remarkable record. Now Michael Johnson’s 200m is seemingly under threat. It is a record I thought would remain my entire life but now I’m not so sure.

Learn how to shave valuable tenths-of-a-second off your sprint times with our Training for Sprinting special report

Bolt just went to show the importance of fast-twitch fibres. The training in Jamaica is far from state-of-the-art. Bolt is purely natural, in speed and confidence, which is fantastic for the reputation of the sport. Sprinters need not grow despondent though. Here are some ways to increase your fast-twitch fibres:

Lifting weights in excess of 60% 1RM

The heavier the weight, the greater the number and size of fast-twitch motor units recruited. A weight in excess of 75% 1RM is required to recruit the largest units

Performing a physical activity flat-out – eg sprinting as fast as possible

Good recoveries are needed to maximise effort. The short-term anaerobic energy system will positively adapt. The minimum speed needed to contribute towards absolute speed development is 75% of maximum

Over-speed training

This will have a transferable neural effect only if the athlete consciously moves his own limbs at the increased pace. Downhill sprinting is the classic method

Training your muscles eccentrically

Research indicates that this form of training increases fast twitch motor unit recruitment. An eccentric muscular contraction generates force when muscle fibres lengthen

Plyometric training

These exercises utilise the stretch-reflex mechanism, allowing for much greater-than-normal force to be generated by pre-stretching a muscle (the eccentric contraction) before it contracts. A hop, bound or depth jump is an example of a plyometric conditioning drill

Complex training

This can induce greater recruitment of fast-twitch motor units by lulling the protective mechanisms of a muscle into reduced activity, allowing it to generate greater force. Complex training involves combining weights exercises with plyometric ones in a systematic fashion. A good example is: 1 set of 10 squats at 75% 1RM followed, after a 2-minute recovery, by 10 jump squats, repeated 3 times

Good recovery

24-48 hours’ recovery should be taken between very intense plyometric/complex training and speed work sessions. A further 24-36 hours’ recovery will result in an over-compensatory peak – i.e. opportunity for a peak performance

Sport specific warm-up

This will reduce the risk of injury, increase the receptivity of the neuromuscular system to the ensuing work and reduce the potentially contradictory effects of non-specific preparation on fast-twitch motor units

Mental preparation

Maximum fast-twitch motor unit recruitment can result from specific mental preparation before and during competition. Just look at the inherent confidence exuded by Usain Bolt.

The track has a new star. I can’t wait for the 200m event now. Nor can I wait for to see how the 21 year old blossoms in the next few years leading to London 2012.

Learn how to shave valuable tenths-of-a-second off your sprint times with our Training for Sprinting special report