I wrote last time about how Olympic legend Michael Johnson jumped around in excitement when he watched Usain Bolt’s world record breaking 9.69secs 100m final. Now it was the 200m, and a bit more was at stake. Beforehand Johnson had said that Bolt had the potential to beat his own 200m world record, 19.32, but didn‘t think he would. It was arguably the most impressive world record in the books, the one that looked most likely to remain until the apocalypse. Just consider that the second fastest 200m time ever is 19.62, 0.3secs slower! Superman ran that day in Atlanta 1996, would there ever be a sequel?

The track in Beijing is new, therefore hard and fast. Usain Bolt had cruised through his heats and was fresh to give the record a go. Such is the young man’s confidence that he never questioned whether he’d win the race, he knew the answer to that. His eyes were set only on the record, in the event he considered his favourite.

Bolt set off like a bullet, somehow firing his 6’5” frame out of the blocks and immediately past poor Brian Dzingani, who at 5’6” should have greater natural acceleration than Bolt. Should have, but doesn’t. Bolt is something special. After the 100m bend the race was over. The only question was whether Bolt could maintain the pace in the home straight, running into a 0.9m/s headwind.

Bolt shot away from the field and the gap was reminiscent of Johnson’s in 1996. Something special was going to happen. Something special did happen. Bolt dipped his head as he reached the finish line, in contrast to his 100m final. The young Jamaican realised that this 200m world record deserved respect. It was a good job he did; he finished in 19.31secs. Johnson couldn’t hide his disappointment, and immediately signalled that it might be rounded up. In fact it was rounded down to 19.30. The only person who can beat that record is Bolt himself. Without the headwind it might have been 19.25. Who knows what he could do.

Johnson may not be aware of it but before Bolt came along he had another record, the combined 100m/200m time. With 30secs being any elite sprinter’s target (10secs in 100m, 20secs in 200m), Johnson was surprisingly top of the list courtesy of his ridiculous 19.32 for the 200m. Bolt became the first person in history to break 29secs, which I don’t think will be repeated by anyone for a very long time. Here’s the top five:

1. Usain Bolt (JAM) 9.69 + 19.30 = 28.99

2.Michael Johnson (USA) 10.09 + 19.32 = 29.41

3. Tyson Gay (USA) 9.84 + 19.62 = 29.46

4. Frankie Fredericks (NAM) 9.86 + 19.68 = 29.54

5. Carl Lewis (USA) 9.86 + 19.75 = 29.61

Johnson still has his 400m record so he can at least boast better speed endurance. But in terms of raw speed, Bolt is the king. The first sprint double since Carl Lewis in Los Angeles 1984, the first sprint world-record double ever.

Lightning does strike twice. Sprinting, as a consequence, has now become very cool. For any sprinters out there hoping to join the sub-30secs club for the 100m/200m (don’t bother thinking about the sub-29 club, it’s only open to one man, the king), consider these ideas on how to improve your acceleration.

Increased acceleration requires a structured approach and the use of specific drills, practices and conditioning. Developing powerful concentric leg strength is crucial, as is using weighted sleds with a relatively light load (5kg). However, plyometric drills (and increased leg stiffness) are increasingly important as strides get longer, and ground contact times reduce as top speeds are approached. Acceleration and top speed running practices and conditioning methods need to be blended into a coherent training plan if an athlete is going to reach their full speed potential. Over-speed methods do not seem to offer real benefit, nor do heavy weight squat jumps or heavy load weighted sleds.

Learn how to increase your sprinting, speed and acceleration with this training programme