Exercise regime and nutrition Michael Phelps through the Olympics

With 25 medals, including 21 gold medals, the world leader Michael Phelp has made history when breaking all medal records at the Olympics. Many people think that Phelps ‘performance in Rio is no longer the same as the 2008 Beijing Olympics. However, at the age of 31, Michael Phelps’ amazing achievements are impossible.

Michael Phelps - HCV Olympic 3 - elle man

Michael Phelps’s arm span is 2m long, 7.6cm longer than the height of his body, making him suitable for swimming. Not only does his ankle joint spin more than 15 degrees compared to normal people, but his body makes only 30% of lactic acid compared to other swimmers.

In order to maintain the golden status in the past 16 years in the 5 Olympics, Michael Phelps’ training and nutrition regimen has always been a hot topic. To prepare for the previous Olympics, Phelps trains 6 days a week, every day for 5 to 7 hours with a cycle as follows:

Michael Phelps tại Olympic Rio 2016
  • Start with jackknife crunches (3 sets, 20 reps), pushups (3 sets, 25-35 reps) and squats (3 sets, 25 reps)
  • Phelps starts in the tank with 50m, using kickboard buoys to practice the upper and lower body separately through each swim ring.
  • Swimming at a moderate level from 50m, 100m, 200m with 30 seconds rest between each leg.
  • Swim at high levels, with a distance of 200m, 150m, 100m and 50m with 30 seconds thinking between each leg.
  • To finish, Phelps swam 12 laps, he sandwiched the buoy between his legs and only breathed 4 times each round. Then swim an additional 5 laps combining sprint and free to relax.

With such high intensity, Michael Phelps was once known for the crazy diet of 12,000kcal:
Breakfast: Sandwiches with 3 eggs with cheese, lettuce, tomatoes, fried onions and mayo, and 2 cups of coffee. Besides, he also ate 5 more fried eggs, potato pancakes, 3 pieces of fried bread, and 3 pancakes.
Lunch: 0.45kg spaghetti, 2 cheese sandwiches and bacon and energy drink up to 1000 kcal
Dinner: 0.45kg of spaghetti, a pizza, and an energy drink.

Besides training on the green track 50 to 80km a week, Phelps also spent about 3 training sessions at the gym. Phelps focuses more on exercises that use your body weight, such as pushups, rafters, etc., rather than heavy weights to avoid muscle enlargement. For a swimmer, keeping your body light will support the pace at the pool.

When he no longer put himself under too much competition and nutrition, Phelps walked to Rio in a relaxed mood, a cold head, and a smile. Phelps really rediscovered the real joy and passion for swimming.

Author: Alma Nelson