{"id":15740,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15740"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-to-train-like-an-olympic-champion-with-adam-peaty","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-train-like-an-olympic-champion-with-adam-peaty\/","title":{"rendered":"How to train like an Olympic champion with Adam Peaty"},"content":{"rendered":"

SUSTAINING SUCCESS<\/strong><\/h3>\n

It was ten weeks out from Tokyo when we sat down with Adam Peaty. He was already a seasoned pro by that point, so there was no way the pandemic and the forced restrictions it brought with it were any match for his determination to be at his physical peak come July.<\/p>\n

\u201cIt\u2019s easy to win once\u201d, Peaty says at the beginning of our From Paper to Podium podcast<\/a>, \u201cbut it\u2019s a hundred or a thousand times harder to win again and again and again.\u201d<\/p>\n

So how is he preparing? What do his workouts look like? How is he approaching things mentally? At what point does he up the ante to ensure he\u2019s ready to perform on the world\u2019s greatest stage?<\/p>\n

A single glance at Peaty when he\u2019s on the starting blocks before a race and you\u2019ll see the physical specimen he is. He\u2019s a self-confessed easygainer, a body type that responds quickly and positively to different training types. During lockdown, however, without the pool to maintain his aerobic conditioning, he found changes in body composition a legitimate concern.<\/p>\n

\u201cThe ability to adapt very quickly is great, but if you don\u2019t control it and you eat too much (if you\u2019re in a calorie surplus or you haven\u2019t got your macros right) you will just be fuelling muscle gain because there is no aerobic conditioning to keep it down. For me, aerobic conditioning keeps the muscle mass and muscle growth down, hence why I do gym before the swim because if I did it after the swim I would put on more muscle.\u201d<\/p>\n

CONCURRENT TRAINING ON HIS OWN TERMS<\/strong><\/h3>\n

Understanding who he is and how he works is one of the reasons for Peaty\u2019s success as an athlete, and what epitomises his whole mindset is how he recognises how his body responds to a combination of cardio and resistance training on the same day.<\/p>\n

\u201cEffectively you\u2019re telling the muscle to do two different things\u201d, explains James Morton, Science in Sport\u2019s Director of Performance Solutions. \u201cIf you want to really grow muscle, my recommendation would be to do your endurance training first and then perform your strength training in the afternoon. Then you can recover in the evening and let the muscle grow. But interestingly, he\u2019s now doing it the opposite way, which dampens the strength training response. So effectively he\u2019s trying to manage or restrict his muscle growth. This is top-level science and practical application. It\u2019s quite smart what he\u2019s doing.\u201d<\/p>\n

There\u2019s not one athlete in the world today that would dispute the value of science in sport. But whether it\u2019s the physical exertions of training or the meticulousness of nutrition, Peaty clearly believes that it must come with a healthy dose of practicality as well as self-awareness.<\/p>\n

\u201cI\u2019m still discovering new ways to perform and new ways to make it easy on myself. You need to work honest and work smart. If I don\u2019t believe [an exercise] is going to help me, I\u2019ll say to Rob, my gym coach, let\u2019s try something different. If you don\u2019t believe in something it becomes ten times harder to do that exercise well.\u201d<\/p>\n

ON HIS APPROACH TO NUTRITION<\/strong><\/h3>\n

\u201cWhat I\u2019ve discovered now as an athlete is if I fuel really well the night before, I feel amazing in the morning, and that can carry me through two really hard sessions. There\u2019s no set way or understanding of how to track your calories and how many calories you need because there\u2019s so many changes that\u2019ll affect your metabolism. But it\u2019s really what your goal is and how you feel in the water. There\u2019s so much science out there and so much data, which is great to digest and get your head stuck in, but you never ever take it away from how you feel, and how you feel is the most important factor.\u201d<\/p>\n

In Morton\u2019s words, Peaty is a \u201cborn winner\u201d, so it\u2019s hard not to wonder which is the stronger force: his unbreakable will or his tenacious drive. But arguably neither would be as effective without the dynamic pragmatism that enables his incredible dominance.<\/p>\n

\u201cI think once it gets to a part where you\u2019re not enjoying it and can\u2019t see the end in sight, that\u2019s where mental attrition will come in where it\u2019s becoming harder than your actual training. Nutrition shouldn\u2019t be harder than your training, I believe it should be a complement to your training. For me, I absolutely love sweet food, I\u2019ve got a massive sweet tooth, so if that\u2019s going to give me a performance benefit the next day because I\u2019ve had a brownie and I feel good, even if that\u2019s 300 calories \u2026 I could eat 300 calories clean and I feel miserable. I know it\u2019s not a like for like but it\u2019s about being in the right mental state.\u201d<\/p>\n

COMPLEMENTING HIS TRAINING<\/strong><\/h3>\n

As if his training regime isn\u2019t brutal enough, Peaty is a willing practitioner of Non-Exercise Activity Thermogenesis (NEAT), which is the energy expended for everything we do that doesn\u2019t include sleeping, eating, or exercise. For James Morton, it\u2019s another example of Peaty\u2019s understanding of the science and putting it into practice. It\u2019s hard to imagine Peaty doing anything that isn\u2019t extremely exertive, but his mindfulness is an Olympic-sized swimming pool away from your conventional jock stereotype.<\/p>\n

\u201c10,000 steps a day is good for you mentally and physically \u2013 we all talk about how to get performance and how to get to this amazing place of fine-tuning your body, but we never really talk about these little things where we can help ourselves. You can do so many things to help you decompress and digest your day better than just sitting at home and flicking on the TV, which is so easy to do after a hard day.\u201d<\/p>\n

It\u2019s easier to stay at the top of the mountain than to keep climbing it and, for Peaty, at this stage of his career, it\u2019s about sustaining success. \u201cThe differences between winning and losing these days are so small, and they\u2019re often not physical, the differences are mental,\u201d Morton adds.<\/p>\n

Peaty is honest and self-reflective. He has an astute awareness and understanding of his body. And he\u2019s willing to try new things. But he\u2019s not blinded by the science; he respects it, he\u2019s guided by it, and he believes in it, he just doesn\u2019t allow it to fog his goggles.<\/p>\n

Listen to the full podcast here.<\/a><\/p>\n

ADAM PEATY\u2019S TYPICAL WORKOUT DAY<\/strong><\/h3>\n

MORNING <\/em><\/span><\/h4>\n

If the [swim] session starts at 8 o\u2019clock, I\u2019ll be in the gym sharp at 6.30am. So, I\u2019ll get up at 6am, have a black coffee to keep my fast as there\u2019s zero calories in a black coffee, and then I\u2019d hit a session for about an hour and 15 minutes, so hardcore lifting session, some days up to 175kg squat for 2 or 3 reps, 5 sets. On the bench [press] it\u2019ll be a similar kind of weight, so 135-140kg for 3 reps, 5 sets again.<\/p>\n

Then around that we\u2019ve got all the scapula stuff, which we call shoulder health and hip health, so all the exercises that will maintain us. Obviously if you strengthen your rotator cuff and all the muscles around there and the subscap [the area of the back under your shoulder blades] you\u2019re going to have less chance of injury. So we do all that as well and then we do a little bit of core, so we\u2019ll do 45-degree rows, machine rows, then some beach weights, as I call them.<\/p>\n

We\u2019ll go straight into a swim [after the gym], which could be a hard one, could be an easy one, but that\u2019s where you need to fuel in between sessions. So, that\u2019s strength straight into an anaerobic set.<\/p>\n

MIDDAY<\/em><\/span><\/h4>\n

Then I\u2019d have the middle of the day to recover, so I\u2019ll have a protein bar or shake, and then I\u2019d get home and have my lunch and fuel again.<\/p>\n

AFTERNOON<\/em><\/span><\/h4>\n

In the afternoon, another 5,000m swim. And, depending what time of year we\u2019re in, if I need to lose weight off my legs \u2026 bear in mind I\u2019ve done an hour and a half in the gym in the morning at 6.30am with extremely hard weights, a 5K anaerobic set and a 5K aerobic set to recover, so I\u2019ve done a 10K swim \u2026 I\u2019ll try and get up to 7,500-10,000 steps a day just to keep my muscle down, and the fat down.<\/p>\n","protected":false},"excerpt":{"rendered":"

SUSTAINING SUCCESS It was ten weeks out from Tokyo when we sat down with Adam Peaty. He was already a seasoned pro by that point, so there was no way the pandemic and the forced restrictions it brought with it were any match for his determination to be at his physical peak come July. \u201cIt\u2019s […]<\/p>\n","protected":false},"author":139,"featured_media":15742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[575,582],"tags":[],"class_list":["post-15740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-swimming","category-podcast"],"acf":{"subtitle":"","product_skus":"","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2021\/09\/SiS-Adam-Peaty-1600x500_.jpg","duration_type":"time","duration_time":"7 mins"},"yoast_head":"\nHow to train like an Olympic champion with Adam Peaty -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-train-like-an-olympic-champion-with-adam-peaty\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to train like an Olympic champion with Adam Peaty -\" \/>\n<meta property=\"og:description\" content=\"SUSTAINING SUCCESS It was ten weeks out from Tokyo when we sat down with Adam Peaty. 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